Lots of people have had muscle spasms, but they might not have realized it. Muscle spasms occur when muscles involuntarily and suddenly contract. A long-lasting muscle spasm is called a cramp.
Cramps are an issue that affect many people, and it’s estimated that about 6% of Americans have nocturnal leg cramps. Muscle spasms and cramps can also occur in the back. They’re most common in the lower back; our physical therapists can help you learn two stretches that can help stop back muscle spasms.
- Child’s Pose
One stretch that can be used to stop back muscle spasms comes from yoga, and this stretch is called Child’s Pose. Physical therapists recommend this stretch because it can help reduce tension in the spinal extensors that can trigger a muscle spasm. Additionally, Child’s Pose can help stretch out the gluteus maximus and hamstrings.
How to do the Child’s Pose
- Get down on the floor on your hands and knees.
- Slowly sink backward while keeping your palms on the floor.
- Let your body fold forward at the hips and keep your neck straight. Your goal should be to bring your butt down to your heel, but if you can’t, just go down as far as you can.
- Relax your body and hold this position for 30 seconds to one minute.
- Sphinx stretch
Another stretch that can help stop back muscles spasms in their tracks is the sphinx stretch. Therapists often recommend this stretch because it targets the lower back, abs and butt.
How to do the sphinx stretch
- Lie down so that you’re facing toward the floor.
- Place your palms on the floor so that your hands are slightly in front of your shoulders.
- Keep your legs straight with your toes pointed behind you.
- Engage your arm, lower back, butt and thigh muscles as you slowly lift your head and chest.
- Lift your head and chest until you feel a stretch in your lower back.
- Hold the stretch for 30 seconds to one minute.
- Return to the starting position and rest for a bit.
- Repeat these steps until you’ve done the stretch three times.
SSOR can help you find more ways to stop back muscle spasms
Looking for more ways to stop back muscle spasms? Our physical therapists at SSOR are ready and willing to help you. We offer complimentary screenings, which can help pinpoint the root cause of your back muscle spasms. Our team can then create an individualized therapy plan for you that’s designed to prevent future back spasms. We’re also currently offering virtual care and at-home therapy if you need to stay at home. Even better, you can use all of our services without getting a referral from your doctor.
Don’t wait to start getting our help with your back problems. Contact us today for more information or to schedule an initial appointment.