Exercises

4 effective exercises to treat back spasms

Lifting a pen, drinking water, lifting weights in the gym, walking, etc. all these activities require muscle movement. However, in certain cases, performing even the smallest of the tasks becomes an agony. Muscle spasms are responsible for it.

Muscle spasms are quite a common phenomenon, and at least 3 among 5 individuals in the USA might have suffered from muscle spasms at some point in their lives. The back is the most vulnerable area when it comes to spasms, and till the time it lasts, it causes excruciating pain.

What are the causes of muscle spasms?
Spasms are the result of injuries to the tendons, muscles, and ligaments, and these occur if one lifts a heavy weight or at times, it is the collateral damage of some other grave ailment. Usually, when a person lifts heavy weights, it exerts more pressure on the muscles and ligaments which ultimately leads to an injury. However, back spasms can be treated effectively.

Here are some exercises that work as spasm treatment methods and can relieve the person from the pain caused by back spasms.

  • Side knee drop-Low back stretch- Since spasm treatment includes exercises to reduce the pain, lower back spasms can be treated with this particular exercise. Lie on the floor and bring your knees towards your chest. Then allow the knees to fall on one side and hold the position for 30 seconds. Repeat the same position on the other side as well. Repeat this exercise till the pain recedes.
  • Pelvic tilt stretch- Pelvic tilt stretch has been effective as a form of back spasm treatment. Lie on your back and bend your knees and keep your feet firmly planted on the ground. Now reverse the curve of your back and press the lower back against the floor by tightening the muscles of the abdomen. Hold the position for 10 seconds and revert to the original position. Repeat the exercise till the pain subsides.
  • Hamstring stretch- Stretching the hamstring muscle that is located at the back of the thighs can get rid of lower back spasms. Sit on the floor and extend one leg in front and curl the other. Slowly lean forward and try to touch your toes. It’s okay if you cannot do it, but once you experience a slight stretch in the back, hold it for 15 to 20 seconds. Repeat this spasm treatment method for at least 5 to 8 times.
  • Prayer pose back stretch- Assume the posture that replicates that of praying. Sit on the floor with your knees bend, touch your forehead to the ground with your arms stretched in front and stretch your back a little. Hold this position for 30 seconds, and repeat till you feel a weight lifting off your back.
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