You might have lifted some weight with the wrong posture and pulled a muscle in your lower back. This condition is known as a back spasm. A pulled lower back muscle can cause intense pain, stiffness, and spasms, contributing to several emergency cases. When a back spasm occurs, it’s wise to know what you should do immediately to reduce pain while reaching the doctor’s office.
The general guideline is to rest during the first few days after your injury. After a few days, you should try moving slowly and gently. This will allow your muscle tissue to heal and start the regeneration process. You can also use a back brace occasionally to provide additional stability.
This blog will address the effective treatment you can perform at home as a first aid to soothe your back spasm.
3 Effective At-home Treatments to Reduce Intense Pain from a Back Spasm
1. Cold and heat therapy
Your muscle tissues need time to repair completely. It would be best to rest during the initial days after the injury. In the meantime, you can perform cold therapy and then switch to heat therapy. This is because the healing process causes inflammation within the recovering muscle fibers. Applying cold and heat therapy can help decrease inflammation.
- Cold therapy effectively reduces muscle spasms, pain, inflammation, and swelling. For this reason, wrap ice cubes in a towel and apply them to the affected area, and this will help cool down your inflamed muscle fibers.
- Heat therapy helps facilitate oxygen, nutrient, and blood flow into your muscle fibers, promoting muscle healing and providing pain relief. For this purpose, take a heat pack or a hot water bottle and apply it to the affected area, which will help deliver heat to your damaged muscles and provide some comfort.
- Tart cherry
- Epsom Salts
Note: You should avoid using cold and heat therapy for too long as they may slow down the natural healing process if overused. Also, perform cold or heat therapy for 15-20 minutes and give a 2-hour gap before switching to the other to avoid nerve or skin damage.
2. Massage and stretch gently your lower back muscles
Massaging your lower back can help improve blood flow and relax your muscles. It’s also beneficial in relieving stiffness and may help release endorphins (your body’s natural painkillers). For this reason, you can get in touch with a massage therapist or visit Rheumatology Care of North Houston for back pain.
Once you return to your routine, consider performing stretching gently as it can help improve healing. Gently stretch your back muscles to help strengthen the tissues and promote healing. Doing stretches will also reduce the risk of experiencing muscle strains in the future.
3. Take natural muscle relaxants
Muscle relaxants are effective in reducing pain caused by back spasms. Some effective natural muscle relaxants include:
Chamomile and valerian also help improve good sleep. So it’s better to use them at night. Many of these options have additional benefits, such as healing and anti-inflammatory properties.
Natural muscle relaxants are generally safer than prescription muscle relaxants. If you choose the latter, make sure you know all the side effects and risks associated with their abuse or misuse.
Talk to Your Doctor
Now you know what to do when you experience a back spasm or pull your lower back muscle. But if you experience intense flare-ups of pain or spasm, or your back-muscle pain persists or worsens over time, consult a doctor for a thorough checkup and diagnosis.
Rheumatology Care of North Houston helps patients across the Greater Houston area manage their chronic pain. Please call at 832.532.9779 and schedule an appointment with us today!