Lie on your back and keep your knees bent. Rotate your body to the side, so that you are lying on your side with your knees still slightly bent. Slowly bring your legs off the bed and push yourself up with your bottom arm, making sure your body moves in one fluid motion. Place your feet on the ground and use your hands to push off the bed. Make sure that you go slowly.
Don’t strain against the tension of spasm. Instead, stretch as you are able. Only increase the stretch as the cramping releases. You might want to walk around in between stretching to help relax your back. You can lightly massage your back as you stretch, too.
Only exercise or undertake activities if you are able to and don’t push yourself. This may only be possible after some light stretching. Walking is a low-impact exercise that may help stretch out your back. Take long strides to make sure that you’re using the entire muscle. Depending on what time of morning your spasms strike, either walk around your house or you could walk around the block.
Massage your back where the muscle is cramping. Press the area gently with your hands and apply more pressure if it doesn’t hurt. Consider using a tennis ball to help relieve your pain. You can place the ball between your back and a wall or your chair and gently move back and forth to give yourself a massage. A foam roller is another effective way to massage your back. These circular pieces of foam allow you to roll out the affected muscle by applying pressure. If you use a foam roller on your low back, make sure that you use it on one side of your low back at a time. Lying directly on a foam roller can hyperextend your joints.
Taking a warm shower or bath will relax you and help relieve the pain of a muscle cramp. The heat from the water can also help promote blood flow to the submerged area. A shower will also work if you don’t have a bathtub. You can also try gently stretching out your lower back while you are in the shower. With the shower head pointed at your back, gently move in ways that feel good. However, be careful not to overdo the stretch, or you could end up more sore afterward. [6] X Expert Source Steve Horney PT, MPT, MTC, CSCSLicensed Physical Therapist Expert Interview. 3 June 2020. Using Epsom salts in a warm bath may also help relieve cramping. Fill hot water bottle or get a heating pad and place it on the area of your back that is spasming. Over the counter heat rubs may also help relieve back spasms and relax the affected area.
Use an ice pack as often as necessary for 20 minutes at a time. Wrap a bag of frozen vegetables in a dishtowel. The frozen vegetables conform to the shape of the back and may be more comfortable than an ice pack. If it is too cold or your skin gets numb, remove the pack. Use a towel between the ice pack and your skin to help prevent frostbite.
Deep breathing can help your body distribute oxygen to your body, which can help ease cramps and back pain. Inhale and exhale completely and in a balanced manner through your nose. For example, you would inhale for 4 breaths, hold for 2 counts, and then exhale completely for four breaths. You can vary the counts according to your abilities. You want to get the most out of your deep breathing, so sit upright, with your shoulders back, and refrain from slouching. Breath slowly and evenly by focusing from your stomach, pulling in your belly to expand you lungs and rib cage.
Keep in mind that “rest” is not equivalent to being totally bedridden. You can go to the bathroom, take a shower, and sit briefly on a chair. Simply aim to spend most of your time in a comfortable position – which will vary depending on the site of your injury. Try to get out of the rest position once every hour for at least for a minute or two or for as long as you can.
Using a flat sheet on your bed can constrict your movement, so consider sleeping without one. Sleeping on your side with your knees bent is the best position to help avoid getting thigh cramps. If you sleep on your back, place pillows under your knees to help keep the normal curve of your spine. It’s advisable to not sleep on your stomach because it can be hard on your back and neck. If you are unable to sleep in any other position, you can reduce the strain by putting a pillow under your pelvis and lower abdomen. Not sleeping with a pillow under your head may also help reduce strain.
Take ibuprofen, acetaminophen, aspirin, or naproxen sodium to help with the minimize the pain. Be aware that taking pain relievers on an empty stomach in the morning may upset your stomach or make you nauseous.
You will need a prescription from your doctor for a muscle relaxant. Be aware that muscle relaxants can make you sleepy and drowsy and may make it difficult to function. Taking them on an empty stomach may also make you nauseous or vomit.
Keep in mind that you can usually make an appointment with a physical therapist without seeing your primary care physician first. In fact, your doctor may refer you to a physical therapist. If the pain is very severe and your doctor isn’t yet in the office, either call 911 or go to the emergency room.
