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How Can You Stop Back Spasms from Occurring?

Back spasms can be incredibly painful and disruptive, affecting your ability to perform daily tasks and enjoy life.

These involuntary contractions of the muscles in the lower back are typically symptoms of an underlying issue, such as muscle strain, dehydration, or spinal conditions.

At Medical Wellness Group, we emphasize preventative measures and holistic care to help our patients avoid the discomfort of back spasms.

Maintain a Healthy Weight

Excess body weight can put additional strain on your back, particularly the lower spine.

This strain can increase the risk of muscle spasms as your body tries to compensate for the extra weight.

Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce this strain.

Focus on nutrient-rich foods that promote muscle strength and flexibility, such as fruits, vegetables, lean proteins, and whole grains.

Stay Hydrated

Dehydration can lead to muscle cramps and spasms, including in the back.

Muscles require fluid to maintain their health and function, so ensure you’re drinking enough water throughout the day.

The general recommendation is to drink at least eight 8-ounce glasses of water daily, but this can vary based on your activity level, the climate you live in, and your overall health.

Exercise Regularly

Regular exercise helps strengthen the muscles in your back and abdomen, which support your spine.

Strong muscles are less susceptible to spasms. Focus on low-impact activities like walking, swimming, or cycling, which can keep you active without putting undue stress on your back.

Incorporate core-strengthening exercises, such as planks and bridges, to build the muscles around your spine and improve your overall stability.

Improve Your Posture

Poor posture can put unnecessary strain on your back, leading to muscle fatigue and spasms. Be mindful of your posture when you’re sitting, standing, and moving.

When sitting, especially for long periods, use a chair that supports your spinal curves, keep your feet flat on the floor, and avoid slouching.

When standing, keep your weight balanced on your feet and avoid locking your knees.

Use Proper Lifting Techniques

Improper lifting can trigger back spasms by straining muscles and ligaments. Always lift objects with your legs and not your back.

Keep the object close to your body, bend your knees, and tighten your core as you lift. Avoid twisting your body while lifting, as this can also place additional stress on your back.

Manage Stress

Stress can contribute to muscle tension and spasms.

Managing your stress through techniques like deep breathing, yoga, meditation, or even regular physical activity can help keep your muscles relaxed.

Consider integrating regular massages or attending stress-reduction workshops to learn more effective ways to manage your stress levels.

Get Regular Chiropractic Adjustments

Chiropractic care can be highly effective in preventing back spasms by ensuring your spine is properly aligned and functioning.

Regular adjustments can reduce nerve irritability, improve blood flow, and enhance spinal health.

A chiropractor can also provide personalized advice on posture, ergonomics, and exercises tailored to your specific needs.

Ensure Adequate Sleep

Quality sleep is essential for muscle recovery and overall spinal health.

Poor sleep can increase stress, weaken your immune system, and contribute to muscle fatigue, all of which can increase the risk of back spasms.

Ensure your mattress and pillows support your spine adequately, and strive for 7-9 hours of quality sleep per night.

Preventing back spasms involves a combination of lifestyle changes, physical activity, and possibly professional care.

At Medical Wellness Group, we are dedicated to helping you understand and implement these practices, enhancing your ability to lead a healthy, active life without the fear of back spasms.

If you or a loved one suffer from back spasms in Columbus, OH call Medical Wellness Group today at (614) 367-5899 to schedule an appointment.

Ready To Live A Longer, Happier, Healthier Life? Call Us Today: (614) 898-0787