Muscle spasm lower back:

When you feel pain in the lower back during muscle contracting or moving, it is indicated as a muscle spasm in the lower back.
This spasm is produce dull ache-like pain during movement, also the feeling of sharp pain in a specific location & any combination of these painful sensations.

This spasm is produced due to many reasons or causes like muscle overuse, poor posture & muscle sprains, and strains.
When you experience recurring & worsening spasms you must need to a doctor for an assessment.

What is the lower back?

• First, we try to know about the lower back.
• The lumbar spine & low back is a remarkably well-engineered structure interconnecting the bones, nerves, joints, ligaments & muscles all working together to provide support, strength & flexibility.
• This complex structure also leaves the low back susceptible to injury & pain.

What are the causes of lower back muscle spasms?

• Poor posture:
• Poor posture mostly when you sitting at a desk & in a car which is applied to strain the back muscles.
• This poor posture leads to painful spasms.
• Some people adapt their poor posture & deal with the spasms which are become to the pain worse.

• Not getting enough exercise:
• This cause is common for people who are passing so much of their day in a sitting down position or hunched over a computer screen. this over time & prolonged time position leads to weakness in the muscles in the back & other areas of the body.
• When you compensate for this weakness, it leads to painful muscle spasms.
• Sitting position for long periods also leads to muscle spasms because of muscle weakness & inflammation.

• Muscle overuse & post-exercise pain:
• When you do overuse any muscle it leads to triggers muscle spasms for a few days.
• Sometimes you also experience post-exercise pain which is known as delayed onset muscle soreness = DOMS.
• This occurs most commonly when the person tries a new exercise.

• Strains & sprains:
• A sprain means occur to injury in the ligament & strain means occur to tear in a tendon or muscle.
• Both conditions produce muscle spasms & pain in the lower back.
• Common causes of sprains & strain are overstretching the area & falling over are
• Sometimes muscle overuse also leads to strain or sprain.

• Nerve damage:
• Some Conditions & injuries which are doing damage either the nerves of the back & the other nerves which carry the signals to the back also produce spasms & pain.
• The most common form of nerve damage is radiculopathy, it occurs due to inflammation, compression & injury to a nerve root in the spine.
• Sciatica is part of radiculopathy, it occurs due to compression of the nerve roots on the sciatic nerve.

• In disc disorders:
• A disc is provided to cushion each vertebra in the spine.
• Damage & injury to these discs which is lead to intense back pain.
• The most common type of injury to vertebral discs is called herniated discs in this condition occurs to disc is compressed & bulges out of the spinal column.
• A ruptured & herniated disc becomes too difficult for a person to exercise or move.

• Stress & anxiety:
• Sometimes Anxiety & stress lead to lower back spasms.
• Some people respond to stress by unconsciously tensing their muscles & by producing more adrenaline.
• Stress & anxiety also decrease a person’s motivation, which is lead to physical inactivity.
• Sometimes people experience psychological distress with physical pain, which is known as somatization.

• Spondylolisthesis:
• When occurring crack & stress fracture in any bones of the spine which is lead to spondylolisthesis.
• It is given to result in the lack of alignment which is produced to back pain like a muscle spasm.
• This muscle spasm compensates for the shifting spine which is lead to weakness.
• This condition most commonly occurs in young athletes.

• Problems with the skeleton:
• When occurring twisting of the spine which is lead to scoliosis & produces muscle spasms in the lower back.
• This spinal deformity is adopted a less active lifestyle & which is lead to muscle weakness & become too worse spasms.

• Spinal stenosis:
• This condition occurs in to narrow spinal canal with time.
• It is applied to pressure on the nerves of the spine like muscle spasms and pain.

What are the symptoms of the lower back muscle spasm?

• You feel pain in the spasm area.
• You also feel tingling, numbness & weakness in one or both of your legs
• This muscle spasm also leads to difficulty in initiating urination & difficulty holding in a bowel movement.
• Sometimes these muscle spasms lead to fever & within a few weeks of unexplained weight loss
• You also feel tender or trigger points around the muscle spasm.
• This muscle spasm is lead to subtle muscle twinges
• Sometimes you feel a tight knot
• The feeling of sudden cramping which comes & goes
• You feel difficulty bending & moving
• You feel generalized weakness in your body

What is the Diagnosis of the lower back muscle spasm?

It becomes too challenging for any health care provider the cause lower back spasms.

• First, the doctor takes a full medical history.
• Sometimes physical examination & imaging scans of the lower back & spine is necessary.
• If the patient presents with other symptoms then the doctor is advised to explore whether & check whether the symptoms are related to the muscle spasms or not.
• Your doctor is also advised to X-ray for signs of arthritis & bone fracture.
• Also, advise an MRI or CT scan to gain a better look at the muscles & other soft tissues.
• These scans help to identify possible problems with the discs & with blood supply to the affected area.

What are the risk factors for lower back muscle spasms?

• Frequent heavy lifting
• Bone weakening disease
• Psychological conditions & emotional stress
• Obesity or excess weight
• Poor sitting posture
• Age
• Smoking

• When you feel any of these risk factors work you must be to minimize & avoid the activity.
• You must stop smoking & take up exercise.
• Always follow the positive activities which help you manage stress.

What is the treatment for lower back muscle spasms?

RICE principle:

When you feel pain in the back muscle doctor is advised to RICE principle as home treatment or primary treatment.

• R – rest = When you feel muscle pain doctor is advice to you rest for sometimes form activities for release to muscle pain.
• I- ice = You are Applied to ice on the area of the pan for 20 minutes, release to swellings & muscle pain but always applied to the ice with the help of a towel between the skin & ice to prevent ice burn, you can also be used to ice pack & frozen peas for ice therapy.
• C- compression = You can also apply compression bandage release to muscle pain, and swelling.
• E- elevation = You must be elevated to the back with the help of a pillow under the foot for release of muscle pain & swelling.

Pain medication for Muscle spasm lower back:

• Muscle relaxants durg:
• This medication acts as a depressant of the central nervous system & increases the mobility of tense muscles which helps you relieve pain from muscle tightness & spasms.
• But this muscle relaxants durg have no role in chronic pain management.

• Over-the-counter pain medications
• The most common over-the-counter (OTC) medications inculde to aspirin (e.g. Bayer), ibuprofen (e.g. Advil), naproxen (e.g. Aleve) & acetaminophen (e.g. Tylenol).
• Aspirin, ibuprofen & naproxen are anti-inflammatory medicines, which alleviate your low back pain which is due to swollen nerves or muscles.
• Acetaminophen drug works by interfering with the pain signals sent to the brain.

• You can also apply pain-relieving gel & spray like volini gel & spray on the area of muscle pain release to muscle pain & swelling.

Injections:

• Injection of anti-inflammatory medication means cortisone which also helps But there are available potential side effects with every medication.
• Then ask your doctor about the risks & benefits of these injections.

Stress management:

• When the spasm occurs due to stress then follow stress management.
• Then take to meditation for this stress.
• Always do deep breathing which prevents unconscious tensing.
• When you feel more spend in extended periods so that your sitting position is stretched regularly & take hourly breaks.
• Always practising good posture reduces the pain which comes with sitting position for extended periods.

Back braces:

• In Some conditions, you wear to back brace which is used to provide comfort & reduce pain.
• In the back, braces use an inelastic corset-style brace.
• This back brace is also helpful after the back surgery.

Water & electrolytes:

• Muscle spasms also occur due to dehydration & also make existing the worse spasms
• So that you continue drinking water & consider switching to an electrolyte drink.

What is Physiotherapy treatment for back muscle Spasms?

When the muscle pain is not relieved after the home treatment & pain medication then the doctor has advised physiotherapy treatment to release muscle pain.

Physiotherapy treatment is help you relieve pain, swelling, spam & tightness of muscle pain.
The physiotherapy treatment includes massage, electrotherapy treatment, Manual manipulation, and exercise therapy.

Massage therapy:

• In muscle spasms, massage therapy helps to relieve the muscle spasm.
• This massage therapy also increases blood flow to the low back, which is applied to speed up healing by starting the nutrients & oxygen to damaged muscles.
• In massage therapy, you apply firm pressure on the muscle spasm area which is help reduce tension & stop the spasm.
• You press on the affected area for 30–60 seconds then rub the surrounding area in a circular motion.
• Massage is applied after 2 – 3 days of following the RICE principle when you feel to release of the pain.
• Massage is applied with the help of the oil & applied for 5 -10 minutes.
• Massage is applied 3 times per day at home.

Electrotherapy treatment :

After the RICE principle, pain medication & massage if the muscle pain is not relieved then used Electrotherapy treatment to release the muscle pain.

To relieve the swellings, spasms & pain therapist is advised to you electrotherapy treatment.
In electrotherapy, the treatment therapist is used to many machines.

• When the trigger & tender points are present therapists are advised & to apply US = ultrasound therapy for the release of muscle pain.
• This treatment is applied with the help of gel & applies for 5 to 10 minutes on the area of pain.
• This therapy helps you release pain & swelling.

• Reduce to pain therapist is applied to SWD = short wave diathermy on the area of pain.
• SWD = Short wave diathermy is hot therapy for release to spams on the area of pain.
• This therapy is applied for 10 minutes to the area of pain.

Foam roller exercises:

• You are also using foam rollers to loosen muscle tension & tightness after exercise.
• It also helps to relieve muscle spasms.

• You are lying on your back & position the foam roller so it is located horizontally below your low back.
• Bend your knee joint & press your feet firmly into the floor.
• Bend your knee joint into your chest & placing your hands behind your thighs with on your shins.
• Try to gently yield your weight to the right side & raising the left side of your low back off the foam roller.
• Hold this position for 30 seconds to 1 minute.
• Then gently rock to the left side.
• Continue yielding your weight from side to side for up to 1 minute.
• Repeat this exercise 2 to 3 times.

Exercise therapy for lower back muscles spasm :

After following the RICE principle for 2- 3 days at home & primary treatment & the help of pain medication, you feel released from the muscle spasm.
When you feel too comfortable & release from your muscle spasm then the physiotherapist is advised to you exercise therapy reduce to muscle weakness & tightness.
because when occurring muscle spasm also leads to muscle weakness & tightness so the need to exercise therapy strengthens the muscle.

The exercise therapy for muscle pain includes Stretching & strengthening Exercises.

Stretching exercise helps to relieve muscle tightness as well as strengthening Exercise is help you relieve muscle weakness.

Stretching exercise:

After the follow of Electrotherapy for 2-3 days for release to muscle spasm by physiotherapist then the therapist is advised to stretch for release to muscle tightness.
This stretching is applied when your pain is released & when you feel comfortable.

• Piriformis stretches
• Knee-to-chest stretch
• Seated spinal twist stretch
• Sphinx stretch
• Knee-to-chest stretches
• Kneeling back stretch
• Modified seated side straddle
• Lower Back Rotation Stretch
• Piriformis stretches:

Piriformis stretches:

• This stretch is applied to a strong stretch for the backside.
• The starting position of the stretching is supine.
• Then must be placed on the leg and crossed over onto the other thigh into the figure four shape.
• Try to gently lower the buttock to the ground.
• Hold this stretching position for 30 seconds.
• Do the 3 times in 1 session & perform 3 sessions per day.

Knee-to-chest stretch:

• You are lying on your back with both knee joints bent & your feet flat on the floor.
• Must keep your left knee joint bent & extend it straight out along the floor.
• Try to draw your right knee joint into your chest.
• Then clasp your hands behind your thigh at the top of your shinbone.
• Lengthen your spine down to your tailbone & avoid lifting your hip joint.
• Hold this stretching for 30 seconds to 1 minute.

Seated spinal twist stretch:

• The starting position of this stretching is the sitting position.
• You are sitting on the floor with both legs extended out in front.
• Bend o the left knee joint & place the foot to the outside of the right thigh.
• Then Place the right arm on the outside of the left thigh.
• A place to the left hand behind for support.
• Do the 3 times in 1 session & perform 3 sessions per day.

Sphinx stretch :

• The starting position of this stretching is prone.
• You are lying on to the stomach with the elbows underneath the shoulder joint & hands extended in front & palms facing down.
• Then Gently engage the lower back, buttocks & thighs as to the lift to the head & chest.
• Press the pelvis into the floor.
• Then Gaze straight ahead or gently close to the eyes.
• Hold this stretching position for 30 seconds.
• Do the 3 times in 1 session & perform 3 sessions per day.

Kneeling back stretch:

• Start this exercise on the hands & knees, positioning the knee joint hip-width apart or with the shoulder joint directly over the hands.
• Try to round the back or pull the belly button up toward the spine & tilting the lower back toward the floor.
• Hold this stretching position for 5 seconds.
• Then rock gently backwards & lowering the buttocks as close as possible to the heels.
• Must be ensured that the arms are stretched out in front.
• Hold this stretching position for 5 seconds.
• Then rock gently back up to the starting position.
• Do the 3 times in 1 session & perform 3 sessions per day.

Modified seated side straddle:

• You are sitting with both legs flat against the floor & extended out in front of the body.
• Place your feet far enough apart that the legs form a “V” shape.
• Try to bend the left leg or bring the left foot up to touch the right knee joint & letting the left knee joint fall out away from the body.
• Must be keeping the back straight or bending from the hip joint or reaching forward toward the toes of the right foot.
• Then slowly round the spine or bring the hands toward the right ankle & shin while lowering the head as close as possible to the right knee joint.
• Hold this stretching position for 30 seconds, then relax for 30 seconds.
• Do the 3 times in 1 session & perform 3 sessions per day.

Lower Back Rotation Stretch:

• You are lying on your back with your knee joint bent & your feet flat on the floor.
• Must keep your shoulders flat on the floor & your knee joint together as you let them slowly roll to the right side of your body. hold for five seconds, then slowly return your knee joint to the starting position.
• Then slowly let your knee joint roll to the left side of your body.
• Hold for 10 seconds then return to the starting position.
• Do the 3 times in 1 session & perform 3 sessions per day.

Strengthening Exercises:

After the follow of Electrotherapy & massage for 2 -3 days for release to muscle pain by physiotherapist then the therapist is advised to you strengthening exercise for release to muscle weakness.
This strengthening exercise is always advised when you feel to release pain & when you feel comfortable.

This all-strengthening exercise helps to you with muscle weakness & pain.

1. Pelvic Tilts
2. Cat / cow
3. Bridges
4. Drawing-in manoeuvre
5. Lying lateral leg raises
6. Supermans
7. Partial curls
8. Bird-dog
9. Plank
10. Side plank
11. Abdominal crunches

Pelvic Tilts:

• The starting position of this exercise is supine.
• You are Laying on your lower back.
• Try to arch to the lower back & flatten it into the ground.
• Do the 10 times in 1 session & perform 3 sessions per day.

Cat/camel:

• The starting position of this exercise is a kneeling position.
• Start with this exercise on to all fours.
• Try to Create the arch into the low back by raising the abdomen toward the sky & do the head up.
• Hold this exercise for 30 seconds.
• Repeat this position on the other leg.
• Do the 10 times in 1 session & perform 3 sessions per day.

Bridges:

• You are lying on the ground with your feet flat on the floor, hip-width apart.
• With your hands by your sides.
• then press your feet to the floor as you slowly lift your buttocks off the ground till your body is in one straight line.
• must keep your shoulder joint on the floor.
• Hold this exercise for 10 to 15 seconds.
• Repeat this exercise 15 times.
• Do the 10 times in 1 session & perform 3 sessions per day.

Drawing-in maneuver:

• You are lying on the ground with your feet flat on the floor & hip-width apart.
• Try to relax your hands by your sides.
• Then take a deep inhale.
• Breathe out & pull your belly button in toward your spine.
• Try to engage your abdominal muscles without tilting your hip joint.
• Hold this exercise for 10 to 15 seconds.
• Do the 10 times in 1 session & perform 3 sessions per day.

Lying lateral leg raises:

• You are lying on one side.
• Must be keeping your lower leg slightly bent on the ground.
• Then engage your core muscle by drawing your belly button in toward your spine.
• Raise your top leg without moving the rest of your body.
• Hold this exercise for 10 seconds at the top.
• Do the 10 times in 1 session & perform 3 sessions per day.

Supermans:

• You are lying on your stomach with your arms extended out in front of you & your legs long.
• Lift your hands & feet off the ground approximately 6 inches till you feel a contraction in your lower back.
• Then engage your core muscles by slightly lifting your belly button off the floor.
• Try to reach away with your hands & feet.
• Must be sure to look at the floor during this exercise to avoid neck strain.
• Hold this exercise for 10 seconds at the top.
• Do the 10 times in 1 session & perform 3 sessions per day.

In partial curls:

• You are lying on the ground with your feet flat on the floor.
• Must be keeping your knee joint bent.
• Then cross your hands over your chest.
• Take a deep breath.
• While you exhale position, brace your abdominals by pulling your belly button in toward your spine.
• Try to slowly lift your shoulder joint off the ground a few inches.
• Try to must keep your neck in line with your spine instead of rounding, to avoid pulling up with your neck.
• Hold this exercise for 10 seconds at the top.
• Do the 10 times in 1 session & perform 3 sessions per day.

Bird-dog:

• Start the exercise on the hands & knees joint with the shoulder joint directly over the hands & the hip joint directly over the knee joint.
• Tense the abdominal muscles & stretch the right arm straight out in front of the body.
• Hold this exercise position while staying balanced.
• Then slowly lift the left leg & extend it straight out behind the body.
• Hold this exercise position for 10 seconds.
• Try to slowly return to the starting position & repeat on the opposite side.
• Do the 10 times in 1 session & perform 3 sessions per day.

Plank:

• You are lying on the stomach with the forearms against the floor & the elbow joint directly in line with the shoulder joint.
• First, tighten the abdominal & gluteal muscles.
• Try to lift the hip joint & both knee joints off the floor.
• Hold this exercise position for 10–30 seconds without allowing the pelvis to sag toward the floor.
• Then slowly return to the start position.
• Do the 10 times in 1 session & perform 3 sessions per day.

Side plank:

• You are lying on the right side of the body with the right side leg slightly bent & the left side leg straight with the foot on the floor. must be sure that the right arm is directly beneath the right shoulder joint with the forearm extended out in front.
• First, tighten the abdominal muscles & lift the right hip off the floor.
• Then try to lift the right knee joint off the floor to straighten the right leg & stack the feet on top of each other.
• Must be keeping the body straight.
• Hold this exercise position for 30 seconds.
• Then slowly return to the starting position & repeat on the other side.
• Do the 10 times in 1 session & perform 3 sessions per day.
• When you find this exercise too difficult then must keep the bottom knee slightly bent & on the ground.

Abdominal crunches:

• You are lying with the back flat against the floor the knee joint bent & the feet flat with hip-width apart.
• Cross the hands over the chest & reach along the sides of the body toward the feet.
• First, tighten the abdominal muscles & lift the head and shoulder blades off the floor while exhaling.
• Then return to the starting position.
• Do the 10 times in 1 session & perform 3 sessions per day.

What is home management & first aid for lower back muscle spasms?

• You are applying hot & cold packs alternately to the spasm area for 20 minutes on & 20 minutes off for each pack.
• You are also doing the massage on the area gently to loosen tense muscles
• Take to over-the-counter pain medications mostly nonsteroidal anti-inflammatory drugs like as ibuprofen
• Always do the stretching, walking & other gentle exercises but take care about do not to strain the back
• Always using relaxation techniques like meditation & deep breathing

How do prevent the lower back muscle spasm?

• Always maintaining a moderate weight which is help to relieve the stress on your spine & your joints.
• You are standing up straight & wearing low-heeled shoes which help to provide stability & reduce tension on the muscles in the lower back.
• First engaging in regular physical activity like strengthening exercises for your back & core abdomen muscles also helps to keep you moving & feeling good.
• You must be spending too much time in bed & in a seat which is lead to worsening back problems.
• When you are not currently physically active so talk with your doctor before beginning an exercise program.