It’s been another busy week and it seems the England cricket team can’t stay out of the headlines. More controversy this week with some of the lads reportedly being out a little too late enjoying themselves. What will happen to Captain Stokes? Who knows! Thankfully, our chiropractors are a little better behaved.
This weekend we’re heading up to London to catch up with some old friends, including Jack’s godfather and his lovely wife. It’s always nice when life slows down enough to spend quality time with people you don’t get to see nearly often enough. Then Sunday is looking refreshingly quiet, which is becoming increasingly rare in our household.
We’ve also been enjoying the start of the football this week. I managed to catch a bit of the Scotland vs Mexico game on the opening evening and it’s always exciting when a major tournament gets underway. Good luck to all the teams involved. As usual, every England fan is convinced this is the year we are bringing it home!
Back in the clinic, we’re counting down to a really exciting milestone. A week on Monday we officially open our Reigate clinic, which is something we’ve been working towards for a long time. It’s particularly special for me because Reigate was actually where I first did some of my clinic research many years ago, so it feels a bit like coming full circle.
If you have any friends, family members, colleagues or neighbours in the Reigate area who could benefit from our help, we’d love to look after them. As always, if you refer someone in, you’ll earn referral points too.
Have you ever bent down to pick up a sock, lifted a shopping bag or reached awkwardly into the car and suddenly felt your back seize up?
One second you’re fine. The next, you’re frozen in place, wondering if you’ll ever stand up straight again.
Back spasms are one of the most dramatic and painful musculoskeletal problems people experience. The strange thing is that they often happen during something completely ordinary. In fact, many of my patients tell me, “I wasn’t even lifting anything heavy!”
If you’ve ever experienced a back spasm, you’ll know just how frightening it can feel. The good news is that while they’re incredibly painful, most back spasms are not dangerous. Understanding why they happen can help you recover faster and reduce the chances of them returning.
What is Back Spasm?
A back spasm is an involuntary contraction of the muscles in your back. Think of it like a muscle cramp in your calf, except it occurs in the muscles that support your spine.
When a spasm happens, the muscle tightens forcefully and refuses to relax. This can create:
- Sudden sharp pain
- Severe stiffness
- Difficulty standing upright
- Pain when walking
- A feeling that your back is “locked”
- Leaning to one side
Many people describe it as feeling like their back has “gone out” or “snapped.”
In reality, the muscle is often responding to something deeper within the spine rather than being the primary problem itself.
What Does a Back Spasm Feel Like?
Imagine trying to move while someone is pulling a tight rope around your lower back.
A severe back spasm can make:
- Sitting uncomfortable
- Standing painful
- Walking difficult
- Sleeping challenging
- Simple movements feel impossible
I’ve had patients crawl into the clinic because standing upright was simply too painful.
One of the most frustrating aspects is that no position seems comfortable. You sit down and it hurts. You stand up and it hurts. You lie down and it still hurts.
If this sounds familiar, you’re certainly not alone.
What are the Causes of Back Spasm?
Many people assume they “pulled a muscle.”
While muscle strain can contribute, the story is often more complicated.
Your body is incredibly clever. When it senses irritation, instability or excessive stress around the spine, it may activate surrounding muscles to protect the area.
Think of the spasm as your body’s emergency brake.
Possible triggers include:
Poor Movement Mechanics
Repeated bending, twisting and lifting can gradually increase stress on the spine.
Disc Irritation
The spinal discs act as shock absorbers between the vertebrae. When a disc becomes irritated, nearby muscles may tighten to limit movement and protect the area.
Joint Dysfunction
If spinal joints are not moving properly, surrounding muscles often compensate by working harder than they should.
Muscle Fatigue
Long hours sitting, driving, gardening or physical work can overload muscles and increase the likelihood of spasm.
Stress and Tension
Mental stress frequently creates physical tension. Many people unknowingly tighten their shoulders and lower back throughout the day.
Why Do Back Spasms Often Happen at the Worst Possible Time?
This is one of life’s greatest mysteries.
You can spend months doing physically demanding work without an issue, then your back suddenly spasms while reaching for a coffee mug.
Here’s why.
Back problems often build gradually over time. The tissues may already be stressed before the final movement occurs.
The movement itself isn’t always the cause, it’s simply the last straw.
It’s similar to overfilling a glass of water. The final drop isn’t the real problem. The glass was already nearly full.
Signs Your Back Spasm May Be Improving
Recovery isn’t always linear.
A good sign is when:
- You can stand a little straighter
- Walking becomes easier
- The pain becomes less intense
- You can move further without discomfort
- Muscle tightness starts to ease
Most uncomplicated spasms improve significantly within days to a few weeks.
What Should You Do When a Back Spasm Happens?
The first priority is calming the irritated tissues.
1. Keep Moving (Gently)
Complete bed rest is rarely helpful.
Short walks around the house often encourage blood flow and reduce stiffness.
Movement should be gentle and comfortable.
2. Use Ice Initially
Ice can help reduce inflammation and calm muscle guarding.
A common recommendation is:
- Ice for 15 minutes
- Remove for 45 minutes
- Repeat as needed
Many people automatically reach for heat but in the early stages heat can sometimes aggravate symptoms.
3. Avoid Heavy Lifting
Your back is already trying to protect itself.
Now is not the time to move furniture, deep clean the garage or test your personal deadlift record.
4. Stay Hydrated
Muscles function better when properly hydrated.
While hydration alone won’t cure a spasm, it supports overall recovery.
Helpful Exercises for Back Spasms
Always stop if symptoms worsen.
Cat-Camel Stretch
This gentle movement helps mobilize the spine without excessive stress.
- Start on hands and knees.
- Slowly round your back upward.
- Then gently arch it downward.
- Repeat slowly for 1–3 minutes.
This exercise can be particularly helpful first thing in the morning when stiffness is highest.
Child’s Pose
A simple stretch that helps lengthen the muscles of the lower back.
- Kneel on the floor.
- Sit back toward your heels.
- Reach your arms forward.
- Breathe deeply and relax.
Gentle side to side movement can help target different muscle groups.
Walking
Never underestimate walking.
It’s one of the safest and most effective ways to keep the spine moving while encouraging healing.
When Should You Seek Professional Help?
Most back spasms improve with time but you should seek medical attention if you experience:
- Pain following significant trauma
- Loss of bladder or bowel control
- Progressive weakness in the legs
- Numbness around the groin area
- Unexplained fever
- Unexplained weight loss
- Symptoms that continue worsening
These symptoms require prompt medical assessment.
How Chiropractic Care May Help
Once serious causes have been ruled out, chiropractic care may help improve movement within the spine and reduce stress on surrounding muscles.
In our clinic, treatment often involves a combination of:
- Chiropractic adjustments
- Soft tissue therapy
- Rehabilitation exercises
- Movement education
- Ergonomic advice
The goal isn’t simply to calm the current spasm but to address the underlying factors that contributed to it in the first place.
The Bottom Line
Back spasms can feel dramatic, frightening and incredibly painful. Fortunately, they are often your body’s way of protecting an irritated area rather than a sign of serious damage.
Understanding why they occur can help take some of the fear out of the experience.
If you’re struggling with recurring back spasms, persistent stiffness or episodes where your back regularly “goes out,” it may be worth investigating the underlying cause rather than simply waiting for the next flare up.
If you’d like to learn more about what’s driving your symptoms, I’d be happy to help. Book a discovery visit and let’s create a plan to keep your back moving comfortably for years to come.
References
- American Academy of Orthopaedic Surgeons. (2024). Low back pain. https://orthoinfo.aaos.org
- National Institute of Neurological Disorders and Stroke. (2024). Low back pain fact sheet. U.S. Department of Health and Human Services.
- National Health Service. (2024). Back pain. NHS. https://www.nhs.uk
- Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine, 166(7), 514-530.
- World Health Organization. (2023). Low back pain. World Health Organization.
- Clinical observations and patient education concepts adapted from practice content regarding pulled back muscles and spinal muscle spasms.
