Does Your Back Go Into Spasm? 5 Things for Quick Relief


As a chiropractor, I often see patients who come to me with complaints of muscle spasms. Muscle spasms can be extremely painful and can disrupt daily life activities.

What causes a muscle spasm?

A muscle spasm is a normal protective reflex. If an area of your spine is not moving properly, is weak, under strain or you’re irritating a nerve, your body will attempt to stabilize the area by “locking it down.”

While muscle spasms certainly immobilize the area, they also cause intense pain and make it hard to get through the day. Pain relief, support, calming the nerve system and getting to the underlying cause of the issue are key components to allowing the spasm to let go as quickly as possible.

Below we cover techniques you can use to get out of pain, and back to normal as quickly as possible.

6 Effective Strategies for Managing and Preventing Muscle Spasms


1. Breathe:

Start by initiating deep, calming breaths. This simple yet effective practice can help to soothe your body and alleviate muscle tightness. Deep breathing facilitates greater oxygen intake, essential in lessening pain and unease.

Try this breathing technique (and you can use this free app) to make your exhalations longer than your inhalations, promoting relaxation and relief.

2. Find a Heat Source:

Use heat to help relax the muscles in the spasming area. You can use a magic bag heated in the microwave or a heat pad on a low level. Apply the heat for about 15-20 minutes and then take a break for another 15-20 minutes. The heat promotes blood flow and can aid in immediate muscle relaxation.

3. Rest:

Your body needs time to recover and repair itself. If muscle spasms are impeding your daily activities, it’s critical to pause, rest, and give your body the necessary time to recuperate. This might require a brief hiatus from strenuous activities or a few days’ rest from your daily work routine.

4. Lumbar Support Belt:

This supportive device lends stability to your lower back, thereby lessening muscle strain and pain. Often your muscles will begin to “let go” as they sense the stability created by this type of support. be sure not to wear it too tightly and monitor how you’re feeling. This is our favourite lumbar support belt.

5. Rocking:

Get down on your hands and knees, and rock back and forth slowly. This gentle movement can help to stretch and relax your muscles. Start slowly and don’t move too forcefully. Be sure you’re able to get up and down off the floor before attempting this. Here are the directions for rocking.

6. Find the Root Cause:

While resting and using supportive measures can provide temporary relief, it’s important to identify and address the underlying cause of your muscle spasms. This may involve working with a chiropractor or other healthcare provider to identify any underlying conditions or injuries that may be contributing to your muscle spasms.

Muscle spasms can be incredibly discomforting, laying you low for extended periods. However, adopting the above-mentioned strategies will enhance your recovery process and restore your wellbeing.

But remember, the ultimate goal is to prevent these spasms from recurring. As  chiropractors, we’re here to help you delve deeper and understand the cause of these muscle spasms.

Contact us so we can work together in addressing the causes and charting a plan to prevent such incidents in the future. Your health is our priority and we are committed to assisting you in your journey towards a spasm-free life.

Dr. Laina Shulman

Dr. Laina Shulman

Dr. Laina Shulman is the co-founder of Pure-Health Wellness, a practicing chiropractor, and the Director of Shulman Weight Loss London. With a belief that wellness is the foundation of a fulfilling life, she empowers her patients with simple strategies to regain and maintain their health.