Introduction
Few things can disrupt your day quite like back spasms. That sudden, sharp tightening of muscles in your back can make even the simplest movements feel impossible. Whether you’re reaching for something on a shelf or getting out of bed in the morning, back spasms can leave you sidelined with pain and discomfort.
Back spasms often result from muscle strain, poor posture, dehydration, or underlying conditions, and without proper care, they can become a chronic issue. That’s why finding the right back spasms treatment is essential—not just for relief but for long-term prevention. Of course the nature of the treatment will depend a lot on the severity and frequency of your discomfort.
Fortunately, combining regular stretches for back pain with chiropractic care can make a significant difference in keeping your spine healthy and your muscles relaxed. This guide will explore the most effective stretches for lower back pain and how a chiropractor for back spasms can provide long-lasting relief. As with all treatment, there isn’t a one-size fits all approach.
What Are Back Spasms and Why Do They Happen?
When back spasms occur, you may feel alone. But the reality is around 80% of people in the US have or will have back spasms or back pain in their life. A back spasm occurs when the muscles in your back contract involuntarily, often causing intense pain and stiffness. While they can happen anywhere along the spine, they’re most common in the lower back. The severity and location can vary over time or even throughout the day. Depending on what brings on the back spasm may impact the duration the pain lasts and the severity.
Common Triggers of Back Spasms:
- Muscle strain – Overuse, heavy lifting, or sudden movements can stress your back muscles, leading to spasms. Think lifting a heavy box awkwardly leading to debilitating pain.
- Poor posture – Sitting or standing improperly for long periods places extra strain on your spine and muscles. Minor injuries or discomforts may cause shifts in positioning while sitting or standing leading to back spasms or back pain.
- Dehydration – Muscles require adequate hydration to function properly, and dehydration can make them more prone to cramping.
- Stress – Tension and anxiety can cause muscles to tighten, increasing the risk of spasms. We know that feeling of the body tightening and muscles clenching and this can have an impact on the spine.
- Underlying conditions – Herniated discs, arthritis, and nerve compression can all contribute to back spasms.
Early treatment for back pain and spasms is essential to prevent symptoms from worsening. If ignored and back spasms treatment is ignored you may encounter ongoing pain, reduced mobility, and a higher risk of injury. When back spasms first occur, it can be overwhelming. A great place to start seeing information is to see a top rated chiropractor for the back pain. They will be able to give you a thorough assessment and start you on the treatment path.
Effective Stretches to Prevent Back Spasms
As they occur, it’s natural to look for at home or professional back spasms treatment. Regular stretching is one of the best ways to maintain flexibility, reduce tension, and support spinal health. Incorporating the following back stretches for back pain into your daily routine can help keep your muscles loose and prevent spasms.
1. Mirror Stretch
This is a favorite of Advanced Chiropractic Relief. It requires a mirror and attention and should be completed twice a day. It strengthens the muscles and stretches them out so feeling muscle fatigue is normal after the first few sessions.
How to do it:
- Stand straight up in front of a mirror with your arms stretched out like a T.
- Tuck your chin down towards your neck and slide your head back so you’re still looking straight ahead.
- Lean straight back as far as is comfortable and hold for 1-2 seconds.
- Stand straight up and then reset.
- Repeat 15-20 times twice a day.
Start the video at 21:30 for an explanation and example.
2. Cat-Cow Stretch
This dynamic stretch improves spinal mobility and gently works the muscles of the lower back. It’s taught in a lot of yoga settings but can easily be used at home on your own in a couple minutes.
How to do it:
- Get on your hands and knees.
- Inhale as you arch your back, dropping your belly toward the floor and lifting your head.
- Exhale as you round your spine, tucking your chin toward your chest.
- Repeat for 8–10 breaths.
3. Child’s Pose
This is another common yoga pose that focuses on relaxing and sinking into the stretch. As you relax into the stretch it lengthens the lower back, stretches out the shoulders and relieves tension.
How to do it:
- Sit back on your heels with your arms stretched forward.
- Lower your chest toward the floor.
- Hold for 30 seconds to a minute.
4. Seated Forward Fold
This stretch targets the lower back and hamstrings, which can reduce tightness that contributes to back spasms. It may feel more intense than the first couple stretches to start so take it slow and breath.
How to do it:
- Sit with your legs extended straight in front of you.
- Reach forward toward your toes while keeping your back as straight as possible.
- Hold for 20–30 seconds.
5. Knee-to-Chest Stretch
This movement helps release tight lower back muscles and promotes relaxation. If you are in back pain, this may be out of reach to start. If that’s the case use the other stretches to start and add as needed.
How to do it:
- Lie on your back and bring one knee toward your chest.
- Hold for 20 seconds, then switch sides.
6. Pelvic Tilts
Strengthening the core and lower back can prevent excessive strain that leads to spasms.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and tilt your pelvis upward slightly.
- Hold for a few seconds, then release.
7. Standing Hamstring Stretch
Since tight hamstrings can pull on the lower back, this stretch can help alleviate tension.
How to do it:
- Stand tall and extend one leg onto a low surface.
- Hinge at your hips and lean forward slightly, keeping your back straight.
- Hold for 20–30 seconds on each leg.
Chiropractic Treatment for Back Spasms
Stretching is an excellent way to prevent back spasms, but sometimes, muscle tightness and spinal misalignment require professional back spasms treatment. This is where a chiropractor for back spasms can be invaluable. A back pain chiropractor addresses both the symptoms and root causes of back spasms to provide long-term relief. A chiropractic adjustment should always start with a thorough history and examination so the chiropractor can thoroughly understand you situation.
1. Spinal Adjustments
Misaligned vertebrae can put unnecessary strain on the muscles, leading to spasms. Chiropractic adjustments realign the spine, reducing tension and restoring proper movement.
2. Spinal Decompression Ring Dinger®
This is a trademarked technique created by Dr Gregory Johson of Advanced Chiropractic Relief. The Ring Dinger® is a manual spinal decompression technique that decompresses the entire spine along the Y axis. It’s extremely effective and has even prevented back surgery for individuals with Herniated discs and sciatica.
This technique helps release muscle knots and improves circulation, promoting faster healing and relaxation. Chiropractors may mix this in with chiropractic adjustments or this may be provided by massage therapists or physiotherapists.
4. Postural Correction
Poor posture is a leading cause of back pain and spasms. Chiropractors provide guidance on improving posture through ergonomic adjustments and targeted exercises.
5. Therapeutic Exercises
Strengthening the core and back muscles provides better support for the spine, reducing the likelihood of spasms.
6. Lifestyle Modifications
A chiropractor may suggest changes to your daily habits, such as:
- Using proper lifting techniques
- Adjusting your sleeping position
- Choosing a supportive mattress and pillow
If you’re wondering, “Can a chiropractor help with back spasms?”, the answer is a resounding yes. By addressing spinal misalignments and muscle imbalances, chiropractic care offers an effective treatment for back pain and spasms while preventing future occurrences.
Additional Tips to Prevent Back Spasms
Beyond stretching and chiropractic care, a few simple lifestyle changes can help reduce the risk of back spasms:
- Stay hydrated – Drink plenty of water to keep your muscles functioning properly.
- Move regularly – Avoid prolonged sitting by incorporating gentle movement throughout the day.
- Use proper lifting techniques – Bend at the knees and lift with your legs, not your back.
- Optimize your sleep setup – A supportive mattress and pillow can keep your spine aligned.
- Manage stress – Incorporate mindfulness, breathing exercises, or yoga to reduce tension.
Conclusion
Preventing back spasms requires a proactive approach before seeking back spasms treatment. By incorporating stretches for lower back pain into your routine and seeking care from a chiropractor for back spasms, you can improve your spinal health and prevent painful episodes.
Consistency is key—regular stretching and proper alignment go a long way in keeping your back strong and resilient. If you’re struggling with frequent back spasms, don’t wait until they worsen. Seeking treatment for back pain and spasms early can help you move freely and comfortably without interruption.
If you’re experiencing back pain of any kind or just looking to improve your wellbeing please reach out to us at Advanced Chiropractic Relief. Using the Ring Dinger® and our world class care, we’ve successfully treated patients from around the globe and are consistently voted the Best Chiropractor. We don’t put patients on long term care plans and we’d love the opportunity to help you find lasting relief.
