Top 4 Exercises to Relieve Back Muscle Spasms
Discover four effective exercises to treat and relieve back spasms. These targeted stretches and movements can help reduce pain and improve flexibility, offering a natural remedy for back discomfort caused by muscle contractions. Incorporate these exercises into your routine for lasting relief and better back health.
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Everyday activities such as writing, drinking water, working out, or walking involve muscle movements. Sometimes, even simple movements become unbearable due to muscle spasms. These involuntary contractions are common and can cause intense discomfort, especially in the back area.
Muscle spasms often result from injuries to muscles, tendons, or ligaments, particularly after lifting heavy objects or due to underlying health conditions. Fortunately, targeted exercises can help alleviate back spasms effectively.
Below are four proven exercises designed to reduce back pain from spasms. Incorporating these into your routine can offer significant relief.
Side Knee Drop Stretch: Ideal for lower back spasms. Lie on your back, bring your knees toward your chest, then gently let them fall to one side. Hold for 30 seconds, then switch to the other side. Repeat until pain diminishes.
Pelvic Tilt Exercise: Lie on your back with knees bent and feet flat. Flatten your lower back against the floor by tightening your abdominal muscles, hold for 10 seconds, then relax. Repeat as needed to ease discomfort.
Hamstring Stretch: Sit on the floor, extend one leg forward, and keep the other leg bent. Lean gently toward your toes to stretch the hamstring. Hold the stretch for 15-20 seconds, repeat 5-8 times on each leg.
Prayer Pose Back Stretch: Sit with knees bent, rest forehead on the ground, and stretch your arms forward. Hold this position for 30 seconds and repeat until you feel relief from back pressure.
