Back Spasms Quick Fix

1
Relieve Back Spasms with Hook Lying

A woman rests her back muscles by lying on her back with her knees bent and her legs on a fit ball.
Rest your back muscles by putting your bent legs on a fit ball. summerseason

Back pain can be an agonizing experience or a minor inconvenience.

Millions of people per year undergo medical treatment after medical treatment for chronic pain.  And although billions - yes billions - of dollars are collectively spent on pain related treatments, many times little there's little relief to show for it.

On the other hand, back pain is often related to posture or tight muscles and can be easily reduced, if not eliminated, by doing a few basic moves.

Related:  Back Pain Number Crunching - Lots of Money Spent, But Where's the Relief?

Relieve Back Spasms with Hook Lying

Either way, you may find that addressing muscle tension and weakness offers you at least a partially effective quick fix, and may therefore help you get on with your day.

One great way to start is simply by lying on your back with your knees bent and your lower legs resting on a chair, ottoman or exercise ball.  (This is called "hook lying.") After getting into this position, spend a few moments breathing and relaxing.

This is a great way to start and end a short "back fixer" session (slide on for the rest of the moves.)  The reason is that in it, you'll likely release extra tight back muscles and rest those that are fatigued.

2
Release Your Lower Back and Sacrum with the Single Knee To Chest Pull

A woman lies in the supine position and stretches one knee to her chest.
Supine knee to chest stretch. Forgiss

 

After you've relaxed the extra tension out of your low back muscles in the hook lying position, try the single knee to chest maneuver.

Release Your Lower Back and Sacrum with the Single Knee To Chest Pull

Still in the hook lying position, gently and slowly bring one knee towards your chest.  Grasp the upper part of the shin (just below your knee) with your two hands.  You might interlace your fingers for stability.  

Then, simply relax, as you did in the previous position.  As your back, hips and knee relaxes gently pull the knee even closer to your trunk. Remain in this position between 10 and 30 seconds and then gently replace your foot to the floor. Repeat with the other leg.

If any part of this move causes pain, stop the exercise. You may need to consult with your doctor or physical therapist before going any further.

Related:  6 Pain Relieving Moves for a Sore Sacroiliac Joint

3
Stretch Your Lower Back with the Double Knee to Chest Pull

Woman does the double legged stretch.
Woman does the double legged stretch. bdibdus

Now that you've mastered the art of bringing one knee up to your chest, you'll add the other one.

Stretch Your Lower Back with the Double Knee To Chest Pull

Bring one knee up to your chest as you did previously.  Keeping the leg in that position, bring the other leg up.  Grasping the upper part of your shins, pull the legs towards the front of your trunk.  This generally results in a nice stretch for the low back.   

As with the single legged pull, remain in this position between 10 and 30 seconds and then gently replace your foot to the floor.

If any part of this move causes pain, stop the exercise, and consider consulting your doctor or physical therapist before going any further.

Related:  6 Pain Relieving Moves for a Sore Sacroiliac Joint

4
Hip Bridge for a Strong Butt and Hamstrings

Hip Bridge Exercise - Height for Beginners
Hip Bridge Exercise - Height for Beginners. Summerseason

Build Strong Butt and Hamstring Muscles with Hip Bridges

The hip bridge is a very basic exercise that builds key muscles for low back support, namely your gluteus maximus and hamstrings.  

But what I love the most about bridges is that while they strengthen these muscles (which are located in the back) they are also stretching the quadriceps in front.  If you sit at a computer all day long, you will likely benefit from this.  

For more ways to stretch your quadriceps, check out 3 Ways to Get a Good Quad Stretch

In case you were wondering, stretching the quadriceps and strengthening the hamstrings help align your pelvic position so that it's directly under your ribs, thereby relieving or preventing strain in the muscles of the hips and back.

Need Strong Hamstrings?  Try working them with an exercise ball:  

5
Release Back Spasms with a Gentle Spinal Twist

A woman in the supine position twists her spine by bringing her knees to one side.
Supine spinal twist. cirkoglu

Release Your Low Back with a Spinal Twist

A gentle spinal twist may be just the ticket for releasing your tight muscles.  

But this move comes with a cautionary note.  If you have disc issues, tread carefully.  In this case, getting some guidance from your physical therapist may be your best move.

If you don't have disc issues or other types of back problems, gently bring both knees up towards your chest and then place them down to one side, with one knee on top of the other.  

Stay there for 30 seconds and breath and release.  If possible keep your upper body and your shoulders flat on the floor - this will accentuate the stretch.  If you can't do that without pain, don't sweat it.  You'll likely still get good benefits from spending time in this position.

6
Lie in the Prone Position to Activate Your Supportive Core

Prone position
Prone position. drkskmn

Lie in the Prone Position

Prone lying and prone lying exercises may help you manage any disc symptoms you have.  But if you have spinal arthritis or facet joint pain, consider holding off and talking to your doctor or physical therapist first.

If you're good to go, turn over so that you are lying on your stomach.  Bend your elbows and place your hands and forearms next to your ribs.  (Hands should be flat on the floor.)  Monitor the tops of your shoulders to be sure they don't start rising up.  Use a little muscle to keep them down.  Engage your abdominals.

Staying (and breathing) in this position between 10 and 30 seconds may help activate core support muscles, that is, your abs, hamstrings and upper back muscles.  For some people, this is very relieving.

Related:  Use an Exercise Band to Work Your Hamstrings

7
Add a Prone Press Up to Your Prone Lying Position

Prone press up
Prone press up.

Add a Prone Press Up

From the prone lying position described in the previous slide, press up, first so that your body weight is supported on your forearms.  

Note that the height to which you go is less important than what's happening at your low back.  The idea is to keep your spine in a nice straight line.  Try not to "kink" at the low back.  Once you've achieved this basic level of the prone press up - without kinking -, push up onto your hands.  Remember to keep your shoulders down, as well. 

Related: Back Spasms - How to Get Relief

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