What Causes Back Spasms and How to Find Relief

Back spasms can be caused by overuse or poor posture. More serious conditions, like a lumbar disc herniation, low back osteoarthritis, or a lumber strain can also be to blame. Sometimes even stress and anxiety or a lack of physical exercise might be the cause.

Many people describe low back pain or sciatica as a tight muscle or back spasm. Back spasms may feel mild—like a small fist is pressing into one side of your spine—or they may feel intense and prevent you from sitting, standing, or walking comfortably.

Treatment varies from gentle stretching and a change in posture to physical therapy, steroid injections, and possibly even surgery. If your back spasms become so severe that you cannot move properly, you may need to seek medical care right away.

What Is a Back Spasm?

A back spasm is a sudden onset of back tightness. Usually, it feels like a tight muscle, and sometimes the tight sensation becomes so intense and severe that it prevents you from moving normally. Some people with back spasms have difficulty bending forward due to the pain and tightness.

Symptoms

Most episodes of back spasms may last for several hours up to several days. Some severe cases last about six to eight weeks, but spasms and pain should subside gradually over that time period, allowing you to move normally and get back to your normal activity.

Common sensations and symptoms felt when you have a back spasm may include:

• Pain on one or both sides of your back
• A tight sensation in your back
• Difficulty bending your spine
• Pulsing pains and sensations in your lower back

Sometimes back spasms may cause you to feel pain in your buttocks and hips. When they are really severe, they may be accompanied by nerve pain, numbness, and tingling that radiates down one or both legs.

What Causes of Back Spasms?

Back spasms are caused by tight muscle tissue. But this tightness often occurs as a result of some other mechanical stress. The stress produces a situation in your body where the muscle tissue near your spine becomes pulled abnormally. As a result of this pulling, the muscle fibers become taut, and a feeling of painful tightness occurs.

Mechanical causes of back spasms may include:

• Lumbar disc herniations
• Low back osteoarthritis
• Lumbar strains
• Overuse
• Poor sitting or standing posture
• Spondylolisthesis (vertebrae slipped out of position, including anterolisthesis and retrolisthesis)
• Spinal stenosis

All of these problems place increased stress on the anatomical structures in your spine. Your lower back muscles near these structures may go into a protective spasm, causing a tight and painful sensation in your back.

Other non-mechanical causes of low back spasms may include:

• Stress and anxiety
• Lack of physical exercise
• Fibromyalgia
• Dietary issues, like not getting enough potassium or calcium, or suffering from dehydration

Muscle spasms may also indicate a larger health issue, such as:

• Gallstones
• Kidney stones
• Kidney infection
• Tumor
  

If you have a condition that puts stress and strain on your spine, you may be at risk for back spasms.

A Word From Verywell

Back spasms caused by poor posture and body mechanics can be easily remedied by modifying your positioning, improving ergonomics, or correcting your movements when lifting. It's important to understand your daily activities (or lack thereof) so that you can start making necessary adjustments.

— AMY KWAN, PT, MEDICAL EXPERT BOARD

Risk Factors

There are several risk factors for lower back spasms. Some of these are modifiable, while others cannot be changed.

Risk factors for back spasms include:

• Poor sitting posture or sitting for long periods without enough back support
• Age
• Job-related factors (frequent heavy lifting, pushing, pulling, or twisting)
• Obesity or excess weight
• Being physically unfit
• Psychological conditions (anxiety and depression) and emotional stress
• Smoking
• Family history of ankylosing spondylitis

If you have any of these risk factors, work to minimize them or avoid them. You can stop smoking, take up exercise (under the guidance of your healthcare provider), or engage in positive activities that help you manage stress.

If you have back spasms, you may need to check in with your healthcare provider to get a proper diagnosis and the correct treatment.

A Word From Verywell

If you have a desk job that requires sitting all day, ergonomic adjustments to your workspace can be very helpful. For occupations that involve heavy lifting, learning proper lifting techniques and how to engage other muscles can reduce the stress on your back. Consult with your healthcare provider or physical therapist who can evaluate your condition and provide insights on improving your symptoms.

— AMY KWAN, PT, MEDICAL EXPERT BOARD

When to See a Healthcare Provider

Most episodes of low back spasms will go away on their own, but sometimes your condition may require that you visit your healthcare provider for proper treatment. Symptoms that indicate you should visit a medical professional right away for your back spasms may include:

• Spasms that came on after significant trauma (such as a fall or auto accident)
• Back spasms that are accompanied by tingling, numbness, or weakness in one or both of your legs
• Spasms accompanied by difficulty initiating urination or difficulty holding in a bowel movement (this requires rapid medical care to correct)
• Low back spasms that prevent you from sitting or standing with an upright posture
• Spasms that come on with fever or within a few weeks of unexplained weight loss
• Spasms that do not improve with a week or two of rest

Naturally, if you have any symptom that causes you to worry that something serious is going on, call your healthcare provider. There is no harm in having a discussion about your spasms with your healthcare provider. They can then determine if you need to be seen and can offer guidance on how to best treat your condition.

When you meet with your healthcare provider, they may ask some of these specific questions to help diagnose back spasms:

• Where are you feeling pain?
• What does the spasm feel like, and how much does it hurt on a scale of 1 to 10?
• How long have the spasms been happening?
• For how long does each spasm last?
• Are you experiencing any weakness, tingling, or numbness when the spasms take place?
• Did you experience a recent back injury?
• What medications are you taking?

When visiting your healthcare provider about your back spasms, they will likely perform various tests to determine the mechanical cause of your pain. These tests may include:

• A physical examination
• X-rays
• Magnetic resonance imaging (MRI)
• Computed tomography (CT) scan
• Electromyographical tests, especially if you have sciatica along with your back spasms

These tests are designed to give your healthcare provider an idea of your movements and the status of the bones, nerves, discs, and muscles of your lower back. With an accurate diagnosis, the right treatment can be initiated for your back spasms.

Back Spasms Treatment

Treatment for back spasms may include home remedies or treatments from medical providers. The treatments are designed to relieve your back spasms and manage the mechanical stresses that may have caused your spasms. Medical professionals can also teach you strategies to prevent back spasms.

Home remedies for back spasms may include:

• Analgesic and anti-inflammatory medication, like acetaminophen, may help decrease pain and inflammation.
• Try a gentle, low back massage at home to see if it relieves tension. If not, you can also visit a professional who can help you with a deeper myofascial tissue massage. Just be sure to warn them about the spasms before they begin.
• Gentle stretching, such as a child's pose or a subtle spinal twist can help loosen tension.
• Try to make postural changes, like making sure you're sitting and standing straight and have proper back support in your seated positions.
• It may help to apply heat and ice in 15- to 20-minute intervals.

If any of these self-care strategies fail to manage your back spasms, you may need to visit a medical professional for treatment. Medical treatments for back spasms may include:

• Physical therapy
• Chiropractic care
• Transcutaneous electrical neuromuscular stimulation (TENS)
• Steroid injections
• Lumbar surgery

Injections and surgery for your pain are rather invasive and risky, and they should be considered as a last resort treatment for your back spasms.

Those with back spasms should avoid a large amount of walking or other exercises that might make the spasms worse, such as twisting, lifting, or bending.

Most people with back spasms are able to manage with physical therapy or chiropractic care that includes learning exercises and postures that help relieve tightness in the lower back.

Minor back spasms usually resolve themselves within a few weeks of rest. People with injuries that persist longer should seek help from a medical provider.

Prevention

Preventing back spasms is important, especially if you have suffered from spasms in the past. Ways to prevent back spasms may include:

• Using postural correction techniques
• Engaging in aerobic exercise
• Quitting smoking
• Losing weight
• Performing daily stretching and strengthening exercises for your back muscles
• Performing meditation or other stress management techniques, such as yoga or tai chi
• Utilizing proper lifting techniques
• Taking breaks from sitting every 30 minutes
• Remaining well-hydrated throughout the day

Simple changes in your lifestyle can have a drastic effect on your lower back spasms. Working closely with your healthcare provider, physical therapist, or personal trainer can help you get started on the road to preventing back spasms.

Summary

There are many possible causes of back spasms. Mechanical changes in your spine may place increased stress on your muscles, and anxiety or stress may cause your back to feel tight. When you feel back spasms coming on, you can try various home self-care strategies to manage the problem.

Persistent or severe back spasms may require help from your physician or other medical professional. If you have back spasms, learning the cause of your problem and how to best manage it can help you quickly and safely return to your previous level of function and activity.