Lower Back Muscle Spasms


If your lower back muscle spasms do begin after an injury or an activity that stressed the muscles, try alternating ice and heat on your back. Ice will help reduce inflammation and heat may help improve blood flow.

Medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) and muscle relaxants may help relieve symptoms while the muscles heal. Research supports that muscle relaxants provide significant pain relief in short-term muscle spasms.

Injections of anti-inflammatory medication (cortisone) may also help. But there are potential side effects with every medication. Ask your doctor about the risks and benefits of these injections.

Chiropractic care may help, but be sure to see a doctor to have your condition properly diagnosed first. Physical therapy to help strengthen your back and abdominal muscles is often recommended, as long as the muscles are healthy enough for exercise.


  • Standing up straight and wearing low-heeled shoes will help provide stability and strength in your lower back.
  • Engaging in regular physical activity, such as strengthening exercises for your back and abdomen will also help keep you moving and feeling great.

If you aren’t currently physically active, talk to your doctor before beginning an exercise program. They may suggest certain exercises that will be easier on your back. https://www.nhs.uk/conditions/back-pain/treatment/

back pain, Obesity and lower back pain


When a person is overweight, any added weight in the midsection shifts the pelvis forward and causes the spine to curve excessively inward. This position exerts abnormal pressure on back muscles that are forced to bear the weight. Exercises designed to strengthen the lower abdominal muscles may help counteract this effect and bring the pelvis back into a neutral position. But, more importantly, losing weight is key to relieving the strain on the back and spine. https://www.nhs.uk/conditions/obesity/treatment/

Obesity can also exacerbate other common back conditions. Among them:

  • (1) Spine osteoarthritis. This condition is known to be aggravated and accelerated by obesity. While excess weight can lead to joint misalignment, it is strongly believed that adipose tissue in the trunk can affect degenerative changes in the spine by creating a persistent, localised inflammation in and around the areas of damage.
  • (2) A herniated disc, if you are overweight or obese, your body mechanics may play a role in both the onset and duration of the herniated disc.
  • (3) Being overweight can burden inter-vertebral disc as they work to help support your spine. Degenerative disc disease which can affect anyone of us as we age can be especially problematic for people who are overweight.


  • (a) Shoulder strengthening exercises: lateral raises with dumbbells or overhead press exercises will build strong shoulders and upper back.
  • (b) Mid-back exercises: the lat pull-down is a good exercise to strengthen the lats and create a toned, triangular shape.
  • (c) Waist exercises: a side bend exercise with or without added weight will help to taper and strengthen the side of your body. Oblique crunches on the floor can target the oblique abdominals.
  • (d) Lower back exercises: Slouching makes back fat more noticeable. To stand taller and promote better posture, do lower back exercises to strengthen the core will help to target these trouble spots. https://www.nhs.uk/conditions/obesity/treatment/

If you are overweight, it is possible that the extra weight is placing undue pressure on your back and spine. But it doesn’t mean that it’s the only cause of back pain. If you are experiencing back pain or disability of any sort, have it checked out to determine the underlying cause, contributing factors, and appropriate course of treatment. However, losing body weight will likely to reverse many of back pain symptoms. Ask your doctor for referrals to a qualified nutritionist and fitness expert who can help. https://www.nhs.uk/conditions/obesity/