Muscle Spasm in Lower Back Exercises

by Sarka-Jonae Miller Google

About Sarka-Jonae Miller

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Overview

Inflammation in the lower back or an injury to the lower back muscles or the lumbar spine may cause spasms. Back spasms affect the lumbar area in the lower back. The pain will likely make exercise the last thing you want to do, but easy exercises approved by your physician will be good for you. Making the back stronger can prevent spasms. Stretching the back daily will help you avoid pain.

Raise and Pull Stretch

The raise and pull stretch is an exercise for back spasms that elongates the spine. By performing this stretch, the vertebrae in the lumbar spine pull away from each other. The discs between the vertebrae feel less pressure when you create space in the vertebrae. Lie flat on the floor face down with your legs straight and hip-width apart and your neck turned to either direction. Bend your arms to 90-degree angles, and put your hands on the floor at your sides with your fingers pointing straight in the direction toward your shoulders. Your forearms are perpendicular to the floor. Press your chest off the floor, and set your elbows on the floor locked into to your sides. Relax your legs into the floor. Pull your lower pelvis forward to lengthen your lower spine, but do not lift it from the floor. If you do not feel pain, replace your elbows with your palms on the floor and straighten your arms to lift your upper body higher.

Double-Knee Lifts

The double-knee lifts exercise strengthens your abdominals and improves coordination and flexibility. This exercise should be done only as long as pain permits. Lie flat on your back to perform double-knee lifts. Bend your knees, and put the bottom of your feet hip-width apart on the floor as close to you as feels natural. This is the starting position. Next, bring your knees slowly toward your chest and then extend them straight so that your feet are a few inches from the floor. Contract your abdominals to support your back. Remain in this position for no more than five seconds. Do less if pain increases. Bend your knees back to your chest, and then return your feet down in the starting position.

Warrior at the Wall

Warrior at the wall increases flexibility in the lower back. You will also strengthen your back and glutes. To perform warrior at the wall, stand three feet away from a wall with your feet hip-width apart. Bend forward at the hips, and reach your fingertips to the wall. With your spine long and perpendicular to the wall, step your feet into position so that your legs are parallel to the wall. Pull your abdominals in tight to support your spine in its straight alignment. Next, lift your right leg behind you until it too is perpendicular to the wall. Hold for the desired length of time, and then lift your left leg.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.