Relieve Back Spasms
Did you over do it during a workout or tweak your back while moving something? Back spasms are painful contractions or cramps in the muscles of the back (usually lower). You can alleviate some pain of a muscle cramp in the back through these home remedies.
Ice the area that hurts for 12 minutes. The cold not only eases the pain but can reduce inflammation within the muscle and surrounding tissues. You can ice the painful area throughout the day, taking a 20-minute break between icing sessions.
Take an over-the-counter anti-inflammatory like naproxen (Aleve) or a pain reliever such as ibuprofen or acetaminophen to treat a back spasm at home. Most spasms that occur without ligament tearing can be helped by medications you probably already have in your medicine cabinet. You can also cut out dairy to reduce inflammation throughout the body.
Gentle stretching can strengthen your lower back, relieving and preventing muscle cramps,
Perform leg lifts to strengthen your back and core and to help loosen up tight muscles that spasm often. Lie on the floor or a bed. Lift your right arm and left leg up as high as you can, keeping both limbs straight. Hold the position as long as you can before returning to your original position. Repeat the exercise with your left arm and right leg. Two sets of 10 repetitions of this exercise is adequate, according to the Sports Injury Bulletin.
Once healed do light core exercises like planks to help prevent future injuries. Pilates on a reformer is one of the best core and all over body strengthening, stretching and balancing movements.