Step 3: Dynamic Stretching
Do some gentle stretching to strengthen your lower back, which can both relieve and prevent muscle cramps, according to MedlinePlus. Pelvic tilts, also called pelvic presses, strengthen the lower part of your back and increases your flexibility.
Lie down on the floor or a bed with your arms straight down beside you. Tighten your stomach muscles, gently pushing the small of your back down against the floor. Hold the position for several seconds—up to 12 seconds is ideal if you can—before relaxing.
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Step 4: Back Strengthening Exercise
Perform leg lifts to strengthen your back and core and to help loosen up tight muscles that spasm often. Lie on the floor or a bed. Lift your right arm and left leg up as high as you can, keeping both limbs straight.
Hold the position as long as you can before returning to your original position. Repeat the exercise with your left arm and right leg. Two sets of 10 repetitions of this exercise is adequate, according to the Sports Injury Bulletin.
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Generally, muscle spasms tend to lead to fear of movement. When you have one, your whole body goes into spasm as such, however, remember to move all parts of your body that do not hurt and this should help greatly.
If your muscle spasm is not easing quickly or if it re-occurs, seek medical attention. Your body is telling you something, and if you do not understand it clearly, seek the help of someone who can help you achieve that and help you relieve your spasm.