How To Stop Back Spasms With Core Stability Exercises and More

What causes muscle spasms in the back?

Various factors, such as muscle strain, stress, injuries, or medical conditions, cause back muscle spasms. Let’s examine the symptoms and causes of back muscle spasms in detail.

Symptoms of back muscle spasm

Back spasms cause great discomfort. This is why it’s important to recognize their symptoms. If you’re unsure whether you’re dealing with back muscle spasms or something else, here are the key signs to look for (3):

• Sudden intense back pain: Back spasms often occur suddenly and cause sharp, stabbing pain. It might feel like your muscles are cramping or tightening with pain.
• Muscle tightness or stiffness: You might notice your back feeling unusually stiff or tense. Due to increased muscle tension, movements become difficult.
• Difficulty moving: Back spasms can lead to involuntary muscle contractions or twitching, which can limit your range of motion and cause discomfort.
• Radiating pain: Sometimes, the pain from back spasms can radiate to other parts of your body, such as hips or legs. This radiation occurs due to nerve involvement.
• Numbness and tingling: If a pinched nerve is involved, you may experience numbness and tingling.
• Muscle weakness: Back spasms can sometimes cause weakness in the arms or legs.

Common causes of back muscle spasm

Several factors, from everyday activities to underlying health conditions, trigger back muscle spasms. Some of the most common causes include:

Muscle strain or injury

Heavy lifting or overexertion can strain your back muscles (3). When these muscles become fatigued or injured, spasms may occur. This often causes muscle tightness, stiffness, and limited range of motion.

Poor posture 

Sitting for long periods with slouched shoulders or a hunched back puts extra stress on the muscles (4). Over time, this strain can lead to spasms. 

Stress and tension 

Stress and emotional tension can also contribute to back spasms. When you experience stress, your body releases hormones such as cortisol and adrenaline, which can cause muscles to tense up, leading to spasms.

A study showed that individuals experiencing severe stress have a risk of chronic low back pain that is 2.8 times higher compared to the general population (5). 

Nutritional deficiencies

Deficiencies in essential nutrients, such as calcium or vitamin D, may also contribute to muscle spasms (6, 7). However, the relationship between vitamin D deficiency and low back pain is still controversial and needs further research (8). Typically, the pain related to this condition is usually mild and diffuse.

Sleep position

Sleeping in an awkward position or with poor support can strain the back muscles, causing spasms (9).

Work-related activities

Activities that involve heavy lifting, bending, twisting, or sitting for long hours can increase the risk of back spasms (3). The pain is often localized and may worsen with activity.

Underlying conditions

Apart from the common causes mentioned above, several underlying conditions may cause or contribute to back spasms (1, 3). Some of them include:

• Fibromyalgia: Fibromyalgia causes muscle pain, fatigue, and tender spots on the body, leading to back spasms.
• Multiple sclerosis: Multiple sclerosis, an autoimmune disease affecting the central nervous system can cause back spasms through nerve inflammation and damage.
• Degenerative disc disease: As we age, the intervertebral discs between our spinal vertebrae can degenerate, causing instability and muscle spasms.
• Herniated disc: A herniated or slipped disc can irritate nearby nerves, causing muscle spasms. The pressure on nerves can result in shooting pain down the legs (sciatica).
• Spinal stenosis: A narrowing of the spinal canal, known as spinal stenosis, puts pressure on the spinal cord and nerves. This pressure compresses nearby nerves, leading to muscle spasms.
• Ankylosing spondylitis: This is chronic inflammation that primarily affects the spine and can cause back spasms due to stiffness and inflammation.
• Osteoporosis: This condition makes bones weak and brittle, raising the risk of fracture. Compression fractures in the spine can cause back spasms. 
• Scoliosis: This condition causes the spine to curve abnormally, putting uneven pressure on muscles and nerves. It can also result in back spasms.
• Other conditions: Gallstones, kidney infections, rheumatoid arthritis, and endometriosis, can also cause back spasms due to inflammation. In some women, pregnancy can also contribute to back pain.

How core stability exercises can help 

When you experience a back spasm, the last thing you probably want to do is exercise. However, research shows that stabilizing your core muscles can be one of the most effective ways to reduce the frequency and severity of back spasms over time (10).

Core stability exercises are a type of physical activity that targets the muscles in your core, which includes your abs, obliques, and lower back muscles. These exercises improve posture, balance, and overall back health.

Beginner-friendly core stability exercises

If you’re new to core stability exercises, here are some beginner-friendly exercises to get you started:

Planks

Planks can help stop back muscle spasms by strengthening the entire core, leading to better posture and stabilizing the spine (11).

Here’s how to do planks:

1. Start in a push-up position with your hands shoulder-width apart. 
2. Engage your core muscles by drawing your belly button towards your spine. 
3. Hold this position for 30 seconds to 1 minute.
4. Repeat.
5. An alternative plank position is with your forearms against the floor.

Leg raises

Leg raises work the lower abdominal muscles (rectus abdominis). Strengthening these muscles leads to better lumbar stability. When your lower back is well-supported, it reduces pain and improves posture, thereby reducing future injury (12).

Here’s how to perform leg raises:

1. Lie on your back with your arms extended overhead. 
2. Lift your legs off the ground and hold for a few seconds. 
3. Lower your legs back down without touching the ground, then repeat.

Exercises for both the upper and lower back muscles

Studies show that lumbar/core stabilization exercises and trunk training, including planks, dead bugs, bridges, superman, torso twists, cat-cow, and child’s pose, lead to (13, 14, 15, 16):

• Reduced back pain
• Increased muscle thickness
• Strengthened core muscles 

Below are the steps for performing each of these, and other exercises:

Shoulder blade squeezes

Perform shoulder blade squeezes to stop upper back spasms. It promotes scapular stabilization.

Here’s how to do it:

1. Sit or stand tall.
2. Squeeze your shoulder blades together.
3. Hold for a few seconds, then release.
4. Repeat 10 to 15 times.

Cat-cow stretch

Cat-cow stretch is beneficial for mid and low-back spasms. 

This is how you do it:

1. Start on your hands and knees. Place your hands shoulder-width apart and your knees hip-width apart.
2. Inhale, lower your belly towards the floor, lift your head, and tilt your pelvis up (cow pose).
3. Exhale, round your back up, tuck your chin and draw your pelvis down (cat pose).
4. Repeat the sequence.

Pelvic tilts

Pelvic tilts are helpful for muscle spasms in the lower back.

Here are the steps to perform:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your belly muscles and flatten your back against the floor, which will slightly tilt your pelvis up.
3. Hold for a few seconds, then release and arch your back slightly.
4. Repeat 10 to 15 times.

Superman

Superman exercise treats spasms in both the upper and lower back.

Here’s how you can perform it:

1. Lie face down with arms extended in front and legs straight.
2. Simultaneously lift your arms, chest, and legs off the floor.
3. Hold for a few seconds, then lower back down.
4. Perform 10 to 15 repetitions.

Bridges

Bridges are great for the lower back, glutes, and core.

Follow these steps to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Tighten your belly muscles.
3. Lift your hips off the ground so your knees, hips, and shoulders form a straight line.
4. Hold for a few seconds.
5. Slowly lower your hips back down.
6. Repeat for 10 to 15 times.

Side plank

Side planks support the entire core, including the upper, mid, and lower back, and obliques.

Here’s how to do side planks:

1. Lie on your side with your legs straight.
2. Keep one foot on top of the other.
3. Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
4. Lift your hips off the floor to form a straight line from head to feet.
5. Hold for 20 to 60 seconds.
6. Lower your hips back to the floor and switch sides.
7. Repeat 3 to 5 times on each side.

Dead bug

The dead bug pose strengthens the lower back and core.

Steps to perform dead bug are the following:

1. Lie on your back with your arms extended towards the ceiling.
2. Bend your knees at a 90-degree angle.
3. Gradually lower your right arm and left leg toward the floor, keeping your back flat.
4. Return to the starting position and repeat with the opposite limbs.
5. Complete 10 to 15 repetitions on each side.

Seated torso twists

Seated torso twists help treat your upper and mid-back spasms.

Follow these steps to do it:

1. Sit on the ground with your legs extended forward. 
2. Cross your right leg over your left and place your right foot on the floor. 
3. Twist your torso to the right, using your left elbow to press against the outside of your right knee. 
4. Hold on for a few seconds, then return to the start.
5. Repeat on the other side.
6. Do 10 to 15 repetitions on each side.

Child’s pose

The child’s pose targets the middle and lower back.

Here’s how to perform it:

1. Get down on your knees, ensuring your big toes are touching, then spread your knees apart.
2. Sit back on your heels.
3. Stretch your arms forward, lowering your forehead to the floor.
4. Hold this position for 20 to 30 seconds.
5. Keep focusing on deep breathing.
6. Repeat for 3 to 5 times.

Bird dog

Bird-dog exercise is great for all areas of the back.

The steps to perform it are the following:

1. Start on your hands and knees. 
2. Keep your position like a tabletop.
3. Lift your right arm and left leg off the ground.
4. Keep your hips and shoulders level.
5. Hold for a few seconds.
6. Lower back down without touching the ground.
7. Repeat on the other side.
8. Perform 10 to 15 repetitions on each side.

Tips and cautions

When performing core stability exercises, keep the following tips and cautions in mind:

• Wait until the acute pain subsides before attempting any exercises.
• Start with gentle, low-impact moves and gradually progress as your pain allows.
• Focus on maintaining good form and breathing steadily throughout each exercise.
• Stop immediately if you experience a sharp increase in pain.

How to stop back spasms: Other ways to treat them

Alongside core stability exercises, there are several other approaches to manage and prevent back spasms. Here’s more strategies to stop back spasms:

Trigger point release techniques

Trigger point release techniques involve applying pressure to specific body areas to release tension and relieve pain. These techniques can be used to treat back spasms by targeting the muscles that are contributing to muscle spasms.

To perform trigger point release:

• Locate the tender spot in the muscle.
• Apply steady pressure using your fingers, a massage ball, or a foam roller for 30 to 60 seconds.
• Repeat on other trigger points as needed.

Studies have shown that trigger point release techniques, including massage therapy or myofascial release, can reduce pain and muscle stiffness in people with chronic low back pain (17, 18, 19).

Flexibility training

Improving flexibility can reduce muscle tension and prevent spasms. Yoga and pilates enhance flexibility and balance and strengthen core muscles. Research shows that pilates and yoga significantly improve chronic lower back pain and strengthen muscles (20, 21, 22, 23).

Lifestyle changes

Adjusting your daily habits can also help stop back spasms (24). Follow these practices in your daily life:

• Maintain proper posture while standing, sitting, lifting, or sleeping. Avoid slouching or hunching forward.
• Engage in regular physical activity to improve flexibility and reduce muscle tension.
• Avoid sleeping on your stomach, as this can strain your back.
• Practice stress-reducing techniques like meditation, deep breathing, or yoga to manage stress levels.
• Being overweight puts strain on your back muscles. Manage your weight through diet and exercise.
• Stay hydrated as it supports muscle function and prevents cramping.
• Avoid activities that trigger spasms or increase pain, such as heavy lifting or prolonged sitting.
• Don’t push through the pain. Listen to your body and rest when needed.

Pain management

When dealing with acute back spasms, consider the following pain management options:

• Ice and heat: Apply an ice pack wrapped in cloth or heating pad to the spasming area for 20 to 30 minutes as needed (25).
• Over-the-counter pain medications: Nonsteroidal anti-inflammatory drugs (NSAIDs), acetaminophen, and muscle relaxants can ease discomfort in acute lower back pain (26).

Other complementary techniques

Other techniques that can be used to stop back spasms include:

• Acupuncture: It involves inserting fine needles into specific points on the body to reduce muscle tension (27).
• Chiropractic care: Chiropractors use spinal manipulation (adjustments) to improve alignment and restore proper nerve function.
• Physical therapy: Physical therapists assess your condition, develop exercise programs, and guide you through specific movements.

How to prevent back spasms

Back spasms can be disruptive and painful. However, you can stop them by adopting preventive measures and lifestyle adjustments. Let’s explore some practical strategies:

Maintain proper posture

According to the American Chiropractic Association, you can lower your risk of back pain with proper posture (28). Keep the following tips in mind to maintain your posture:

• Make sure your back is straight when sitting. Keep your shoulders relaxed and feet flat on the floor. 
• Adjust your chair height and monitor at eye level if you work at a desk.
• Adjust your seat height so that your feet rest flat on the floor and your knees are at a 90-degree angle.
• If necessary, use lumbar support cushions to maintain the natural curve of your lower back. 
• Use ergonomic furniture to maintain your posture.
• Take breaks if you have a sedentary job. Stand up, stretch, and move around every hour.

Use proper lifting techniques

Improper lifting methods can also result in back spasms. The National Institutes of Health (NIH) advises proper lifting techniques to prevent injuries (29). 

Avoid twisting and hold the object close to your body to reduce strain. If the object is too heavy, seek help or use lifting equipment.

Improve your sleeping position

Your sleeping position also significantly impacts your back health. Use a supportive mattress to keep your spine aligned. 

If you sleep on your side, a pillow between your knees can help reduce lower back stress. Back sleepers can place a pillow under their knees to preserve the spine’s natural curve.

Stomach sleeping is typically discouraged as it can overarch the lower back. The National Spine Health Foundation recommends proper mattress support and posture to prevent back pain (30). 

Stretch and strengthen your muscles

Regular stretching and strengthening exercises can enhance the flexibility and endurance of your back muscles, lowering the risk of spasms. 

The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity aerobic physical activity throughout the week (31). 

Maintain a healthy lifestyle

Ensure you get adequate nutrients, including calcium, potassium, and magnesium. Consume foods rich in these minerals (e.g., leafy greens, bananas, dairy products). Research shows that consuming a diet rich in protein decreases pain in people with low back pain (32).

Listen to your body

Pay attention to warning signs. If you feel muscle tightness or discomfort, take appropriate action (stretching, adjusting posture).

When to see a doctor

If you experience back spasms, pay attention to certain signs that suggest you should see a healthcare provider. Here are the situations when you should seek medical help:

• If you suddenly lose control over your bladder or bowel function, along with back spasms. This could be a sign of a serious issue.
• If you notice weakness in your arms or legs that wasn’t present before. New-onset weakness could be related to nerve compression or other underlying conditions.
• If your back spasms are constant, intense, or worsen over time, or the pain lasts more than 12 weeks.
• If the pain from back spasms spreads down one or both legs, especially extending below the knee.
• If you find it challenging to maintain an upright posture because of back spasms.
• If you experience fever, chills, or other systemic symptoms (such as unexplained weight loss).

New findings

You can have back spasms for several reasons, including injuries, strain, or diseases. However, emerging evidence suggests that oxidative stress also plays a role in back pain (33, 34). 

Plus, oxidative stress is a major contributor to conditions like fibromyalgia, which is one of the risk factors for back spasms (35). So, to stop back spasms, consume a diet rich in antioxidants to fight oxidative stress. 

A study found no overall significant link between antioxidant intake and low back pain (36). However, those with the highest antioxidant intake were nearly 12 percent less likely to have low back pain than those with the lowest intake. 

In addition, research suggests that a healthy diet containing fruits and vegetables can protect your body from oxidative damage and inflammation (37, 38). As a result, this may prevent muscle spasms. 

Moreover, non-drug therapies help treat back muscle spasms. One such treatment is magnetic therapy, an alternative therapy that uses magnets placed on the body to reduce pain. A study showed that magnetic therapy reduces the need for NSAIDs and is effective in the treatment of non-specific back pain (39).

Another potential treatment is interferential therapy (IFC), an electrical stimulation that relieves pain and promotes healing by applying intersecting electrical currents to the affected area. Studies have shown that IFC effectively reduces chronic low back pain (40, 41). Pairing it with core stability exercises can help you get better results. 

Lately, lumbar core exercises training using mobile apps have gained attention for improving back pain and stopping back spasms. In this method, a mobile app guides users through exercises step-by-step. For example, in this study, people could follow a sitting core twist exercise using a mobile app (42). 

Many people believe that rest is the best approach for treating muscle spasms. However, research shows that it can worsen the symptoms. Instead, you should continue moving to stop back spasms (43). Plus, you should be cautious while stretching. Generally, it’s helpful, but doing it wrong can worsen your condition.

In short, if you want to stop or prevent back spasms, adopt healthy lifestyle habits. Eat a healthy diet, do regular physical activity, and pay attention to your body.