7 Effective Ways To Get Rid Of Back Spasms

Updated on March 5th, 2020
Home remedies for Back Spasms

Back spasms are painful and annoying. They tend to disrupt one’s normal life and cause havoc. However, they are completely treatable. Try a few home remedies for back spasms to treat naturally.

A spasm is defined as an involuntary contraction that happens to your muscles causing twitching and contractions which comes included with pain. Back spasms can result when a muscle has been wavering ensuing in irritation or swelling. This swelling later kindles the anxieties in the nerves that attach to the back muscles, causing the muscles to stiffen and contract.

Just rotating or sloping your whole body, or ending up in a crippling pain can be very frightening, especially when the condition gets worsened where it turns from mild pain to severe discomfort and especially if you are not aware of how to treat them. While back pain from straining or dragged muscle is at all times hard to contract with, back spasms give you a completely different picture.

There are a lot of home remedies for back spasms relief. Besides, they can be usually be treated effectively without surgery as it is always the safest thing to choose the natural ways to cure spasm. Besides, you can spare yourself from drugs and all the numerous side effects it brings upon you.

Hence, read on to learn more about the natural and alternative and safe way to treat your back spasms naturally, however, before that understanding the causes of this condition, could shed more light on your own situation and help you deal with it better.


  • Rather than the middle to upper back muscles a back spasm typically disturbs the lower back muscles of the trunk and is repeatedly the result of a wound or swelling of the backbone area or the spine itself.
  • If the abdominal muscles are weak it often gives a reason of more straining and pressure to be located on the spine which can cause wound and then a spasm to separate the spine from gives stress or injury. So over effort with poor abdominal will possibly result in a back spasm to stop further damage.
  • Repetitive motion injury or chronic overuse injuries can also be a major cause for back spasm.
  • When extra strain is given to your back especially when you have weak back muscles can also give you huge trouble. For example, if a heavy thing is lifted it will directly affect the spine and further, it would stress on the spine.
  • When the posture is poor or not appropriate it can cause lower back pain(1) as it can cause the back muscles to be above stressed in trying to keep spinal stability.

Home Remedies for Back Spasms – 7 Effective Ways to Treat

1. Use Pressure

This type of home remedies for back spasms definitely works to decrease major aching.

How to use?

  • When you move, roll or try to get up you must place all your fingers or tips of the fingers closer to the spine and over the spasm and start pressing down.
  • Press harder and harder while you moving your fingers. In case if you have stood completely try and wait for a few seconds. This method certainly works great

2. Carefully Move to a Bed

Women on Bed

The spasm that you have got clearly says that it is a sign of cautionary sign and you should not continue to move.

The reason is that the body is locking up and as a defensive device to safeguard you against wounding an additional part of your back that is damaged or injured. Even though this ‘locked up’ muscle might be giving you loads of pain as it constricts, it is not the base of the injury.

How to use?

  • You need to lay down as when you do this you will assist yourself by triggering these muscles and thus it can help to lessen both the intensity and period of the pain.
  • If needed, remain on the floor with your pillows and cushions as they can give you great support. Remember to be calm and patient.

[ Read: Relieve Back Pain Naturally ]

3. Relax the Muscles

With controlled breathing, slowly relax the muscles that are in spasm. Muscles keep getting astringent so that you can continue moving. However, being motionless in bed, can offer instant relaxation.

How to use?

Try to sleep on the bed and try not to move, it is recommended that you stay still and try to focus on your breathing, this in turn helps in the relaxation of the muscles, it is strongly recommended that you take deep breaths at least for 15 minutes, whilst being still. Do this every morning and night, before going to sleep

4. Targeted Exercise

exercise more

Exercise is considered as the best home remedies for back spasms Avoid going back to the same routine till you don’t feel better. By not regulating your routine or treating the base of your back spasm(2), it could ultimately return. Prevention is important to long term remedial and retrieval

How to use?

  • Work on a low back pain exercise daily that is intended to stop the reappearance of your spasm.
  • Check with your doctor before doing your exercises, stick to exercises that your body can bear.

[ Read: Exercises for Immediate Back Pain ]

5. Heat or Cold Treatment

Ice and Heat tend to provide some relief from the pain that is caused by the back spasms. It tends to provide immediate relief and could be used throughout the day for pain management.

How to use?

  • Apply ice to a back spasm for the first 48 to 72 hours.
  • Apply ice for 20 minutes, remove for 1.5 hours, then re-apply for 20 minutes.
  • Repeat this cycle as often as possible during the first 2 to 3 days after a back spasm begins.

6. Get in Shape

If you don’t involve in your daily physical activity, it is time to begin now. Exercise discusses advantages too many to remark and too significant to overlook.

How to use?

  • Take a morning walk or hit the gym.
  • Begin playing a sport.
  • The answer to any exercise routine is that it be done reliably and daily.
  • Select activities that you like and commit to doing them on a systematic basis.

[ Read: Home Remedies for Muscle Cramps ]

7. Start Your Fluids

Citrus Fruit Juices

As back spasms are connected with dehydration and loss of electrolyte it is vital to drink lots of fluids.  Besides water you can have water in the form of juice, soups etc. It is the most indispensable and vital element to health and similarly it is important for your body.

How to use?

  • Try to drink as many fluids as you can, preferably water as hydration does help a lot with back spasms.
  • It is suggested that you meet with your nutrition to understand your optimal water consumption value.
  • However, on average it is suggested that you have atleast 1-2 liters of water on a daily basis.

Back spasms as much as they are painful and annoying. They are treatable, however, using conventional medicines could only accelerate the situation to the point it could cause you more harm. Hence, it is recommended that you try natural and alternative remedies for back spams, for effective and fast treatment.

[ Read: Home Remedies for Lower Back Pain ]


1. How long do back spasms last?

Back muscle spasms range in intensities, from a wide array of mild to severe. Spastic muscle typically lasts from seconds to 15 minutes and in some cases a little longer. These occurrences happen on multiple intervals, making it a recurring problem.

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