Lower Back Spasm Advice and Relief

First Aid Advice for Lower Back Spasm

Linda Canning

October 1, 2019

In this videa clip I teach Harry how to gently ease out a back spasm. Do these often, but be mindful about how they make you feel. What works for one person doesn't work for another, so it's important to recognise when to stop if it feels really bad, or when to keep going even if it's a little uncomfortable.


Other things to do:

Potter - avoid doing anything for too long, and avoid sitting at all costs! Move often but don't overstretch just yet.

Try cold or heat - The theory goes that cold (cold pack or frozen peas wrapped in a tea towel) for 10 minutes on the painful area can reduce swelling, cool it, soothe it. If it gets uncomfortable before 10 minutes, just take it off. Heat. A warm water bottle on the area can soothe it too, and relax the muscles. Try for 10-15 minutes. Don't make it too hot, though as it can cause a mottling affect on the skin. You can alternate between the two, or stick with what makes you feel comfortable.

Go for a Walk - One of the most healing, best things we can do in life is to go for a walk. You might be slow to start but you'll slowly straighten up after a short while. Don't go too far initially though as you'll likely tire easily. Small steps.


Don't panic and don't be afraid to move. 

This is easier said than done when you're back is in spasm! Moving helps to calm the alarm bells in you brain which is just making the spasm worse. The pain we feel usually does not normally correlate to any damage done when there has been no trauma involved and so movement is key to recovery.

The exercises in the video will hopefully help. Breathe throughout the movements and visualise your back melting away. Give them a go. Call us if your pain doesn't settle and we can help to speed up healing with a gentle treatment. It's a good idea to get things checked over at some point by one of us, as there's always an underlying issue to trigger such an episode - especially if you've no idea how it happened in the first place! A weakness here, a muscle imbalance there, a stiff joint in the middle then...muscle spasm. 

Take care, keep calm and move easy. 
Linda Canning

0141 942 0629

Osteopath applies gentle pressure to female's back to ease her pain
Woman sitting at her desk clasping her low back in pain
Young fit female walking towards the sun surrounded by trees