Experiencing a back spasm can be frightening and debilitating. The pain can be so intense that even the slightest movement feels impossible. If you’ve found yourself in this situation – where your back locks up and you can’t move – you’re not alone.
A spasm is your body’s way of protecting itself from further strain or injury. While incredibly painful, these spasms are often temporary and don’t necessarily indicate severe damage. However, if you experience recurrent spasms or pain lasting more than two weeks, consult a physiotherapist.
Below is a step-by-step checklist to help you manage a back spasm safely and recover effectively.
Immediate Steps to Take During a Back Spasm
(If your back suddenly locks up, follow these steps for relief.)
1. Stop what you’re doing immediately
Your body is signalling that a movement may have triggered the spasm. Don’t try to push through the pain. This could make things worse.
2. Stay calm – panic will make it worse
It’s natural to feel alarmed, but stress and anxiety can tighten muscles further, prolonging the spasm. Take slow, deep breaths and remind yourself:
- This pain is temporary.
- Back spasms are rarely a sign of serious injury.
3. Apply gentle pressure before moving
- Before attempting to move, place your hands on the painful area and gently press down.
- If movement still feels impossible, wait until the spasm eases slightly before repositioning.
4. Find a comfortable resting position
If you’re in a standing position:
- Use stable surfaces like a counter or bannister to slowly lower yourself to a seated or lying position.
- If standing is unbearable, try the “supported squat” position: Lean your back against a wall and slightly bend your knees.
If you’re on the floor, bed, or in a car:
- Stay where you are if moving worsens the pain.
- Elevate your legs on a cushion or chair to reduce pressure on your spine.
- If needed, ask someone to bring a pillow or blanket for support.
5. Use heat therapy to relax tight muscles
- Apply a hot water bottle or heat pack to the area for 15-20 minutes.
- Avoid directly applying ice – heat is generally more effective for relaxing spasms.
6. Take pain relief if necessary
- Ibuprofen or other anti-inflammatory medication can help, provided you’re not allergic or advised otherwise by a doctor.
- If prescribed, muscle relaxants may also be an option.
7. Move – gently, don’t stay still too long
- Complete bed rest is NOT recommended. In the past, doctors advised bed rest for back pain, but we now know that gentle movement is better for recovery.
- Try slow, supported walking around your home when you feel ready.
8. Try light stretching exercises
(These can help, but avoid any sharp pain!)
- Knee-to-chest stretch: While lying on your back, bring your knees toward your chest one at a time.
- Pelvic tilts: Lie on your back with knees bent, gently arch and flatten your lower back against the floor.
- Child’s pose (from yoga): Sit back onto your heels and stretch your arms forward.
9. Stay hydrated
Dehydration can contribute to muscle cramping. Drink plenty of water to support muscle function and recovery.
10. Take a warm bath
A hot bath with Epsom salts can provide full-body relaxation, reducing tightness in your back.
Post-Spasm Recovery: Preventing Future Back Spasms
(After a spasm, follow these steps to help prevent recurrence.)
1. Identify what triggered your back spasm
- Was it a sudden movement, lifting incorrectly, or poor posture?
- Recurring back spasms can indicate an underlying issue like a herniated disc, muscle imbalance, or poor biomechanics.
2. Avoid repeating the movement that caused the spasm
- If the spasm happened at work or during exercise, you may need to adjust your technique or posture.
- Consider ergonomic changes or modifying your workout routine.
3. Strengthen your core muscles
- A weak core forces your lower back muscles to overcompensate, increasing the risk of spasms.
- Incorporate core-strengthening exercises like:
- Planks
- Bridges
- Bird-dog exercises
4. Reduce prolonged sitting
Sitting for long periods can tighten hip flexors and weaken back muscles, leading to spasms.
- If you have a desk job, stand up and stretch every 30-45 minutes.
5. Consider physiotherapy or massage
- Sports massage can release deep-seated muscle tension that contributes to spasms.
- Physiotherapy can address underlying issues with a tailored treatment plan.
6. Try acupuncture for long-term relief
Acupuncture has been shown to relieve pain and promote muscle relaxation, making it a great option for chronic back issues.
When to See a Physiotherapist
If your back spasms keep coming back, don’t ignore them. Seek professional help if:
- Your pain lasts longer than two weeks.
- The spasms happen repeatedly.
- You have numbness, tingling, or weakness in your legs.
- The pain is severe and not improving with self-care.
We Can Help
At Sheffield Physiotherapy, we specialise in non-surgical treatments for back pain. If you’re struggling with recurrent back spasms, our team can help identify the cause and create a personalised recovery plan.
Call us: 0114 268 6677
Email: info@sheffieldphysiotherapy.co.uk
Book online: Click here to schedule your appointment
