A spasm is defined as an involuntary contraction of muscles. There are some really effective exercises that can give you relief from lower back spasms.
If you have ever experienced muscle spasms in your back, you know it can be a crippling knowledge. A muscle spasm is an automatic contraction of muscle fibers. Spasms in the back can happen for different reasons, including tight back or hamstring muscles, powerless back muscles, weak abdominal muscles or muscle strains.
What Is Lower Back Muscle Spasms?
A spasm is defined as an automatic contraction of muscles. Any muscle in the body can go into spasm. At the point when the muscles in the lumbar region go into spasm then that condition is termed as lower back muscle spasms or lower back spasms. Some of the reasons which can cause irritation or inflammation of the muscles are a sudden rotating movement like in a tennis match, jerking motion in weightlifting which puts excessive amount of weight in the spine, or in other sports like football, rugby etc. Once the muscles go into spasm it will be followed by pain which may be immediate in onset or may begin some time after the injury.
Exercises for Lower Back Spasms:
The most important thing to be kept in mind when you are treating your sore muscles in your lower back is that the best treatment they can receive is complete rest. The very fact that you experienced a spasm is a sign that you’ve been exerting them a little more than is necessary. So, after you have rested for a while, you can indulge in the simple exercises given below to help get them unrestricted and get you back in working condition.
Sit down on the floor with your legs crossed and your back straight. Straighten your neck to lift your head as high in the air as possible. Imagine a string holding your head in place from the top of your scalp. Next, gently turn your back at your waist all the way to your right as far as possible, while turning your neck all the way to the left as far as possible. You may feel a crack or pop in your neck or lower back this is natural. Go the other way by turning your back as far to the left as possible, then turning your neck as far to the right as possible. Repeat five times on each side.
Lying down exercise is for those who find it difficult to even sit up or stand due to the extreme discomfort caused by the lower back spasm. You need to lie down straight on your bed with your hands on your sides and the palms facing downwards. Your legs need to be stretched straight ahead with the toes pointing towards the ceiling. Now, slowly, join both your legs and fold them till the knees touch your chest. When they do, clasp your hands around your legs and slowly, bend your body towards the right side, from your lower back area. Stay in the position for about 5 seconds, then come back to the center. Now, turn towards your left side, again hold the position for 5 seconds and return to the original position. You can repeat this exercise about 5 times at a stretch and about 3 times a day.
The double-knee lifts exercise strengthens your abdominals and improves coordination and flexibility. This exercise should be done only as long as pain permits. Lie flat on your back to perform double-knee lifts. Bend your knees, and put the bottom of your feet hip-width apart on the floor as close to you as feels natural. This is the starting position. Next, bring your knees slowly toward your chest and then extend them straight so that your feet are a few inches from the floor. Contract your abdominals to support your back. Remain in this position for no more than five seconds. Do less if pain increases. Bend your knees back to your chest, and then return your feet down in the starting position.
Warrior at the Wall
Warrior at the wall increases flexibility in the lower back. You will also strengthen your back and glutes. To perform warrior at the wall, stand three feet away from a wall with your feet hip-width apart. Bend forward at the hips, and reach your fingertips to the wall. With your spine long and perpendicular to the wall, step your feet into position so that your legs are parallel to the wall. Pull your abdominals in tight to support your spine in its straight alignment. Next, lift your right leg behind you until it too is perpendicular to the wall. Hold for the desired length of time, and then lift your left leg.
Stand with your feet planted on the ground, shoulder-width apart. Loosen your back by stretching your hands into the air and waving your arms from side to side. With your arms loose, gently roll your spine down to the floor, starting at your waist and gently moving downwards, vertebra by vertebra. When your head reaches the floor, or as close to it as you can manage, gently shake your head so your neck releases. Then shake your back gently until it releases before rolling up gently, vertebra by vertebra until your head is upright and your back is completely straight.