Here I teach Harry how to gently ease out a back spasm. Do these often, but be mindful too about how they make you feel. What works for one person doesn't work for another, so it's important to recognise when to stop if it feels really bad, or when to keep going even if it's a little uncomfortable.
Other things to do:
Potter - avoid doing anything for too long, and avoid sitting at all costs! Move often but don't overstretch just yet.
Try cold or heat - The theory goes that cold (cold pack or frozen peas wrapped in a tea towel) for 10 minutes on the painful area can reduce swelling, cool it, soothe it. If it gets uncomfortable before 10 minutes, just take it off. Heat. A warm water bottle on the area can soothe it too, and relax the muscles. Try for 10-15 minutes. Don't make it too hot, though as it can cause a mottling affect on the skin. You can alternate between the two, or stick with what makes you feel comfortable.
Do not panic and do not fear movement. Which is easier said than done when you're back is in spasm. Moving helps to calm the alarm bells in you brain which is just making the spasm worse. This is where the exercises in the video will hopefully help. Give them a go. Call us if your pain doesn't settle to help to speed up healing. It's a good idea to get things checked over at some point by one of us, as there's always an underlying issue to trigger such an episode - especially if you've no idea how it happened in the first place! A weakness here, a muscle imbalance there, a stiff joint in the middle then...muscle spasm.