A back spasm can come out of nowhere: you bend to pick something up and your back locks. It is frightening and painful, but most spasms are a protective muscle response and ease within days to a couple of weeks with sensible care.
What is a back spasm?
A spasm is an involuntary tightening of the muscles in your back. It is often your body guarding an irritated joint, strained muscle or sensitive tissue, which is why it can feel so rigid.
Common triggers
- Lifting or twisting awkwardly, or doing a lot of unaccustomed activity
- Long periods of sitting, then standing suddenly, especially in the cold
- Muscle strain or an irritated spinal joint
- Poor sleep, stress and fatigue, which can make the back more reactive
- Sometimes, an underlying problem such as a disc irritation, covered in our guide to slipped disc
What helps in the first few days
- Keep moving gently. Short walks and changing position are usually better than bed rest.
- Use heat. A warm bath or heat pack can ease the guarding.
- Find a comfortable position. Lying on your back with your knees supported, or on your side with a pillow between your knees, often settles things.
- Pain relief. If you take medication, follow the packet instructions or ask a pharmacist.
- Build back gradually. Return to normal activity as soon as it is comfortable, rather than waiting until you feel perfect.
If mornings are the hard part, our post on morning lower back pain may also help.
How an osteopath can help
We work out whether the spasm is coming from a joint, a muscle or a nearby area such as the hips, then treat accordingly. That may include gentle soft tissue work, mobilisation, advice on moving and sleeping, and a plan to reduce the chance of it returning. Read more about osteopathy for back pain.
When to seek urgent medical help
Go to A&E or call 999 if back pain comes with numbness around the groin or buttocks, loss of bladder or bowel control, or progressive weakness in a leg. See a doctor promptly if the pain follows a significant injury, comes with fever, or is not improving after a couple of weeks.
Ready to get it looked at? Book an appointment online and we will assess what is going on and agree a plan with you.