How to relieve back spasm pain

In life, many people suffer from long-term cervical strain due to work or diseases such as bone hyperplasia, which can cause back spasms and pain. If you want to relieve back spasms and pain, you can strengthen shoulder muscle exercises more often, try not to stand for a long time, it is best to sit for a while and move around, which can relieve fatigue. Eat more foods high in calcium, or supplement some calcium supplements. Sometimes calcium deficiency can also cause back spasms and pain.

Ways to deal with back spasm pain

flat

Get into a push-up position, bending your elbows so that your forearms are supporting the weight. Your body should form a straight line from your shoulders to your ankles. Engage your core, tighten your hips, and hold for 1 minute. Then roll to one side, keeping your body in a straight line from head to toe off the floor, and hold for 1 minute. Switch to the other side and repeat the above steps.

Dorsi flexion (back extension )

Lie prone on a Roman chair with your legs straight and fixed on the chair, cross your arms over your chest, straighten your back and make it in line with the incline board, tighten your abdomen, keep your back vertically downward, stretch your lower back muscles, then lift up, pause, and then slowly return to the starting position. Try to tighten your sacrospinal muscles as much as possible when pushing your body upward, and don't move too quickly. During the exercise, the back must always be straight, and you are not allowed to relax your waist, hunch your chest, or hunch your back.

Swiss ball

Rest your shins on top of the Swiss ball and place your hands flat on the floor, slightly wider than shoulder-width apart, with your arms straight, supporting your upper torso.

Your body should form a straight line from head to toe. Without bending your knees, roll the ball toward your chest by lifting your hips toward the ceiling as high as possible. Pause, then lower your hips as the ball rolls back to the starting position. Do 3 sets of 15 each.

Note: If these are too difficult for you, start with your knees and pull the ball up to your chest without raising your hips.

Reverse hip raise

Lie facedown with your torso on the bench but not your hips. Straighten your legs as far as possible, raising them until they are in line with your torso. Squeeze your glutes, raise, pause, and return to the starting position. Do 3 sets of 15 each.

Note: You can also do this exercise with a Swiss ball, placing your hands flat on the floor for support.

Hip raise

Lie flat on the floor with your knees bent and your feet flat on the ground. Squeeze your glutes and raise your hips until your body forms a straight line from shoulders to knees. Pause for 5 seconds and return to the starting position. Do 3 sets of 15 each.

cobra

Lie facedown on the floor with your legs crossed and your arms extended at your sides, palms facing down. Contract your hip and lower back muscles as you lift your head, chest, arms, and legs off the ground, rotating your arms so your thumbs point toward the ceiling. Hold for 30 seconds, then return to the floor and relax for 5 seconds. Repeat three times.