Back Spasms: 4 Natural Remedies That Work!

Back spasms are painful contractions or cramps in the muscles of the back.

Back spasms can be the result of injuries to the muscles, tendons, and ligaments in the back or it can be related to more serious medical conditions. Heavy lifting is a common cause of back spasms. Any activity that puts excessive strain on the muscles and ligaments in the lower back can cause an injury. Sports like football and golf can lead to back spasms because they demand that the back turn suddenly and repeatedly.

Your back muscles may be more vulnerable if you have weak abdominal muscles, as they help support the back. Weak or stiff muscles in the back itself can be injured more easily than muscles that are stronger and more limber.

Back spasms may occur if you have arthritis or a ruptured disk in your spine. Arthritis in the lower back can put pressure on the spinal cord, which may cause pain in the back and the legs. A ruptured or bulging disk in the vertebrae may also pressure a nerve, which can result in back pain.

But there is good news: You can alleviate the pain of back spasms through these four home remedies.

Step 1: Cold Therapy

Ice the area that hurts to relieve the pain of a back spasm. Apply an ice pack in a massaging motion to your back—you may need the help of a family member to reach the right spot—for a period of 12 minutes, according to Sports Injury Bulletin. 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.

Step 2: Improve Your Posture

It may sound simple, but this can be easier said than done. Your posture may be dictated by years of habits. That being said, correcting your posture can lead to great benefits for your body, especially your back. Start sitting up straight, even in a relaxing chair, and be very careful when you are sitting on structures that have no support, like a bed, a stool, etc.