Back Muscle Cramping Up? Know Easy Exercises to Treat It at Work or Ho

Back Muscle Cramping Up? Know Easy Exercises to Treat It at Work or Home

Apr 24, 2025

Struggling with back muscle cramps? Discover simple, effective stretches and exercises to relieve lower back spasms—perfect for work or home. Learn causes, symptoms, remedies, and prevention tips now!

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Back pain is a prevalent issue that will impact a significant portion of the population at some point in their lives. Fortunately, in many instances, it doesn't signify a severe problem and may result from a minor strain to a muscle or ligament.

Whenever possible, it's advisable to maintain your regular daily activities and keep moving. Engaging in physical activity and exercise won't exacerbate your back pain, even if you experience some initial discomfort. In fact, staying active can contribute to your recovery and help improve your condition over time.

In this article, we explore a range of both short-term and long-term treatments for lower back spasms. It will encompasses home remedies, stretches, and strategies to prevent the occurrence of spasms.

What do Muscle Spasm Feels Like?

Back spasms occur when muscles in the back tense up and contract, and the severity of these contractions can range from mild discomfort to intense pain. They are a common cause of back pain.

Typically, individuals feel muscle spasms in a specific area of the lower back, but the pain may radiate to adjacent regions, causing tension in nearby muscles. In some cases, individuals experiencing back pain may also develop hip or leg pain.

Symptoms of lower back spasms include:

Tension in the lower back.
Difficulty moving after bending or lifting objects.
Sudden and intense pain in the lower back.
Chronic lower back pain.
Weakness in the lower back or nearby muscles, such as the hips.
Intermittent cramping sensations in the back.
People with lower back spasms often notice that their pain worsens during certain activities, such as prolonged sitting or standing.

Understanding these categories can help individuals and healthcare professionals better address and manage lower back spasms and associated pain. For the management of pain, the choice of medication may vary depending on the type and severity of the pain. In cases where rapid pain relief is needed, you might consider using Muscle Pain Ayurvedic CBD oil drops. This potent formula is designed to interrupt pain signals, providing effective relief. Furthermore, it contains chondroprotective properties that support joint health. It can be a valuable addition to your pain management regimen, especially for those seeking natural alternatives for muscle and joint pain relief.

Simple Exercises To Treat Muscle Spasms

Exercise can be an effective way to alleviate back pain and prevent future discomfort. The following exercises are designed to stretch and strengthen the back and the supporting muscles. When beginning with these exercises, start with a few repetitions for each one. Gradually increase the number of repetitions as the exercises become easier for you.

#1 - Knee-to-Chest Stretch

Begin by lying on your back with your knees bent, and your feet flat on the floor.
Use both of your hands to gently pull one knee toward your chest.
As you do this, tighten the muscles in your abdominal area and press your spine firmly against the floor.
Hold this position for approximately five seconds.
Return your leg to the starting position and repeat the same motion with the other leg.
After completing both sides individually, move on to bringing both knees toward your chest at the same time.
Repeat each of these stretches 2 to 3 times.

If possible, perform this routine once in the morning and once in the evening for optimal results. This knee-to-chest stretch can help improve flexibility and alleviate tension in the lower back and hip area.

#2 - Lower Back Rotational Stretch

Begin by lying on your back with your knees bent and your feet flat on the floor.
Ensure that your shoulders are firmly resting on the floor.
Slowly and gently roll your bent knees to one side, either to the left or right, as far as is comfortable.
Hold this position for 5 to 10 seconds, feeling a gentle stretch in your lower back.
Gradually return to the starting position with your knees bent and feet flat on the floor.
Repeat the same rotational stretch on the other side by rolling your knees in the opposite direction.
Perform each stretch 2 to 3 times on each side.

If feasible, incorporate this routine into your daily schedule, aiming to do it once in the morning and once in the evening. This lower back rotational stretch can help relieve tension in the lower back and improve spinal flexibility.

#3 - Lower Back Flexibility Exercise

Begin by lying on your back with your knees bent, and your feet flat on the floor.
Focus on engaging the muscles in your abdominal area.
Tighten these muscles, causing your lower back to lift slightly away from the floor.
Hold this position for approximately five seconds.
After the five-second hold, relax your muscles and allow your lower back to return to its natural position on the floor.
Next, flatten your lower back by gently pulling your bellybutton toward the floor.
Hold this position for about five seconds.
Relax your muscles once again.
Repeat this sequence, alternating between lifting your lower back and flattening it.

Start with five repetitions a day and gradually increase the number of repetitions over time, aiming to work up to 30. This lower back flexibility exercise helps strengthen the core muscles and improve the range of motion in the lower back, promoting a healthier and more flexible spine.

#4 - Bridge Exercise

Start by lying on your back with your knees bent and your feet flat on the floor.
Keep your shoulders and head relaxed, ensuring they remain in contact with the floor.
Engage the muscles in your abdominal area and buttocks.
Lift your hips off the floor, forming a straight line from your knees to your shoulders. This position resembles a bridge.
Maintain this bridge position long enough to take three deep breaths.
Gently lower your hips back to the starting position.
Repeat the bridge exercise.

Initiate with five repetitions per day and gradually increase the number of repetitions, working up to 30 over time. The bridge exercise is beneficial for strengthening the lower back and core muscles while also promoting stability in the pelvic region.

#5 - Cat Stretch

Begin by kneeling on your hands and knees.
Position your hands directly under your shoulders and your knees under your hips.
Start by slowly arching your back, lifting your head and tailbone towards the ceiling, creating a curve in your spine. Imagine pulling your belly up toward the ceiling.
Hold this arched position.
Now, gradually let your back and belly sag toward the floor, lifting your head upward, forming an arch in the opposite direction.
Return to the neutral starting position.

Repeat this cat stretch movement 3 to 5 times, and aim to perform this exercise twice a day. The cat stretch is an excellent exercise for enhancing spinal flexibility, relieving tension, and promoting a healthy range of motion in the spine.

The Takeaway

Back spasms can indeed be painful and disruptive, but there are numerous treatment options available to alleviate short-term discomfort and address the root causes of these spasms. Lifestyle adjustments and exercises designed to strengthen muscles can provide protection against spasms.

For comprehensive guidance on managing both acute and chronic muscle spasms, it is crucial to have a discussion with a healthcare professional. They can help determine the most suitable and effective approaches to address your specific condition.