Lower back muscle spasm help

[zacattack]

So a few years ago I had a muscle spasm in my upper back, about a week ago I had one in my lower back. Holy moly these things hurt. X-rays shows I have straightening of my lumbar vertebra, which could be the cause of the spasms or caused by the spasm, they didn’t know which of course from just one X-ray. Unfortunately it’s about 2 months or more to get into the specialist around here. So, anybody ever had these and got any advice or exercises that might help?

 

[Jbehredt]

I had my first one almost two years ago and it happened again a week ago. First one was related to a slipped vertebrae that happens after a long streamer fishing trip. This one I felt some tightness in days prior that I tried to push through. Spasmed at work and dropped me to the floor. 7 days later it’s tightness from my heel up to my QL. A shooting pain when I bend or twist wrong. Or look down too fast. Or stand on my left leg too long. I’ll be 40 next year and come from a line of bad backs. Thought I was gonna beat the odds. Sucks. Not much help for you but a bit of solidarity, Reg.

 

[JoeDirt]

I had a few crippling spasms. I was walking and they would drop me to the ground. I felt paralyzed couldn't move or hardly breath.

My doctor sent me to a posture class, how you sit makes a huge difference. The stereotypical "good posture " is actually bad for you. Once I made a few adjustments to how I sit at work, that made all the difference.

 

[wyosteve]

I've had a few on occasion. Usually if I'm somewhat twisted and bend over. Typically they occur because vertebra or disc pushes against a nerve. I lay on the decline bench at the gym and stretch/straighten my back and they usually go away. Or, I find something I can 'hang' on like for doing a pull up and that takes the pressure off and stretches the muscles.

 

[Marbles]

Stretching helps mine. When it is really bad just sitting cross legged and tucking my chin to my chest stretches my lower back. From there working up to being able to touch my toes without bending my knees. Hold stretches for 1-2 minutes, you should hold until the tension release, the hold for about 10 seconds longer. For most muscles that release happens after 10-15 seconds, but the back takes much longer. The tension is a protective reflex where the muscle sense's being stretched and contracts to prevent it. You want to hold the stretch until the reflex subsides and the fibers allow themselves to extend.

Obviously you should only be stretching to tightness, not to pain.

Soft beds make mine worse, sleeping on a carpeted floor helps it.

One legged squats have also helped. I was not doing them for my back, but noticed a major improvement after starting to do them. My guess is the spasms where caused by hip instability and strengthening the stabilizers in my legs helped.

That is just things that have helped me. There is a much longer list of things worth trying. If a back sleeper, put a pillow under your knees, if a side sleeper put a pillow between your knees. Use ibuprofen for pain, add on Tylenol if you have to. Avoide opioids. Also, stay active, yest it hurts, but inactivity makes it worse, not better. And of course use good ergonomics for lifting things.

 

[156821]

Stretch, stretch, stretch. Twice I have had to seek help because I couldn’t live with the back pain I was having. Both times stretching has been the long term solution.

 

[*zap*]

Hips and lower back are usually working together, hips and the area from mid thigh to belly button is usually the first area to get weak as people age. I believe dedicated strength training for that area is a very good idea for everyone who is over 40 or so...lower back is usually the lumborum muscle group.
This is an interactive anatomy figure that will let you identify what ails you and then you might find some stretches for that:

Muscular System Anatomy, Diagram & Function | Healthline

Without muscle, humans could not live. The primary job of muscle is to move the bones of the skeleton, but muscles also enable the heart to beat and constitute the walls of other important hollow organs.

www.healthline.com

 

[JeffP_Or]

Similar experience and was told it was mostly related to two things:

• Muscle imbalance [in my case poor core strength/strong leg strength].
• Work stress and too much desk sitting.

As noted - stretching, build some core strength and relearning to walk and sit. The imbalance and tightness in the hamstrings pulled the pelvis down and forward which straightened the lower vertebrae. Just stretch hamstrings and calves daily now and a few other strengthening exercises for the core. It's better but still flares occasionally when I do something stupid exercise or work related. When doing the stretches, make certain the back is supported appropriately [lie on back, rolled towel under lumbar, lift one leg at a time with hands behind knee or strap on foot - but honestly, the PT people will know best]. Mid-50's now.

Do go to the Doc and if not disc or vertebrae related, try to get some PT [I was sent home with lots of reference sheets from Rehab.MSU.edu]. Other items that helped: a new mattress, the pillow between the knees trick [side sleeper], warmth applied to lumbar area. By far, stretching and knowing when to slow down have proved most beneficial.

PS Just saw THIS RS THREAD - it might have some info too.

 

[zacattack]

Thanks everyone. I’m going to start working on stretches and really working out my core more. I would prefer to never have to go through this again. Might even pick up some yoga or something along those lines. I’m also glad I’m not the only one who finds these excruciatingly painful. I have been telling people it’s back spasms snd some have looked at me like that’s all? Clearly they have not gone through these. All I could do was lay on the floor for 30 minutes and not move a muscle before crawling to the couch. The X-rays didn’t indicate any injury or anything so I hope strengthening and stretching my core will help.
Looks like pack training is going to take a back burner for a while.

 

[*zap*]

Hope it gets better for you, Za.

 

[Jsn_leonard]

I have the Same problem with the straightening of the lumbar vertebrae. X-rays were clean with no spine damage. The pain I had was all due do super tight back muscles and spasms. Now I use a TENS machine almost daily, stretch and workout 4-5 days a week and try to get in chiropractor/massage visits regularly. I’ve gone from not being able to bend over to put on socks some mornings to being able to workout pain free. What I’ve found is the worst thing to do for me is not move around. The more my back hurt the less I would do. Daily movement is key! Good luck, it can get better.

 

[swampthing]

I have had this issue in my lower back on and off for 25 years! I used to work as a faller when it first happened. It would take a trip to the hospital and a couple days off to get back to work. When i moved into management I figured those days were gone but they got worse. A week before my week long mule deer hunt I had an episode. By the time I left on the trip I could walk but not upright. The guys in camp did all the heavy work and I was able to hike a bit more each day, enjoying the hunt. That was 1.5 years ago and I never fully recovered from that episode with my back being "twitchy" and sore all the time. I recently did a stint of physio which got me back on track. They stretched me and did acupuncture. I did 5 1hr sessions. I have always stretched but learned some new ones. I now stretch daily and do 60 crunches per day. My back isnt great but its better than its been in the last two years. I feel my body does best getting more exercise. Good luck with yours.

 

[Clownbuster]

Dehydration is the largest contributor to muscle spasms. Lay off the coffee or any other diarrhetic foods (asparagus, etc) for awhile, replace it with water, and move more. Atrophy settles into those little spinal erector muscles and are prone to failure.

 

[TxxAgg]

Tight hamstrings make it worse. Stretch those legs.

For me, I had to lay off the real heavy weights. I do kettle bells and body weight now. A lot of it is one handed stuff to help keep the core engaged.

Running with zero drop shoes helps also...proper running technique keeps the pounding to a minimum.

 

[Eltigreblanco]

I've never had spasms, but have had some lower back issues. My chiropractor told me if everyone did yoga he would be out of a job. I try to do it 1-2 times a week and its helped so far.

 

[zacattack]

I've never had spasms, but have had some lower back issues. My chiropractor told me if everyone did yoga he would be out of a job. I try to do it 1-2 times a week and its helped so far.

I have been doing yoga with Adrienne this week on YouTube. Back is starting to feel much better already.

 

[pc3]

Look into what Louie Simmons of Westside Barbell says about the Reverse Hyper machine, Rogue sell a compact version called the Westside Scout Hyper, if you don’t want to spring for the larger units. All reports are it’s life changing from a rehabilitative perspective and then a strengthening and “bulletproofing” your back in the longer term. I’ve got a machine on the way myself.

 

[LostArra]

Anyone else use one of those foam rollers? I probably don't get true spasms but occasional tweaks that are relieved by laying on that roller and moving it up and down my spine with body weight. I now do it for 10-30 seconds after every lifting session.

 

[zacattack]

Anyone else use one of those foam rollers? I probably don't get true spasms but occasional tweaks that are relieved by laying on that roller and moving it up and down my spine with body weight. I now do it for 10-30 seconds after every lifting session.

I have used them on my legs and glutes they work really well to release your muscles but man it hurts like hell the first time.

 

[*zap*]

A proper form rdl and good morning are great back/core/ham exercise and stretch.