Top 8 Reasons: What's Triggering Your Back Spasm

• Written by Jagriti Chakraborty

  Reviewed by Ritika Malik

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(A brief conversation between two friends)

Rajat: Ugh, my back cramped up again this morning. I think it’s another spasm.

Rohit: Cramps in the back? Did you lift something heavy?

Rajat: That’s the weird part- I didn’t! I just bent down to tie my shoes, and this culprit turned up again.

Rohit: Wow. I thought these cramps in the back could only occur from heavy lifting.

Rajat: That’s what most people think, but nope. My doctor said that certain surprising factors can trigger a back spasm.

Rohit: Seriously? Did your doctor share any other insights about back spasms?

Rajat: Yes! The doctor shared a few surprising facts about back spasms that we often ignore daily. Let me take you through some basics about back spasms, like what causes them, common myths, prevention tips, and when to seek a doctor. These expert-backed tips will prepare you to manage your back pain effectively.

What is a Back Spasm?

A back spasm is an unexpected, involuntary muscle contraction in the back that can be sharp and painful. It often causes difficulty moving or bending, ranging from a mild twitch to a painful contraction that limits your ability to bend or even stand upright.

People often get confused with cramping in the stomach and back. The level of discomfort can easily be compared with menstrual cramps, which can vary in intensity. However, one must understand that both pains stem from very different causes. Therefore, it is essential to identify the main contributors to your pain to choose the proper treatment.

Let’s go deeper than the pain and discover the real cause.

What’s Causing Your Back Spasms? 8 Common Triggers

Before identifying the common triggers of back spasms, it is essential to understand that they don’t happen out of nowhere. Tracing the pain back to the source is critical to finding lasting relief and preventing future pain.

Muscle Strain or Overuse

Muscle strain usually occurs when fibres are overstretched or torn from sudden or awkward moves, heavy lifting or twitching. Overuse injuries can result from repetitive actions for a prolonged period or poor posture.

Sedentary Lifestyle

A sedentary lifestyle is characterised by long periods of inactivity. It weakens back muscles, reduces spinal support, and increases the risk of back spasms. Moreover, poor posture, inflammation, reduced blood flow, and compression further contribute to muscle stiffness and back discomfort.

Improper Lifting Technique

Lifting things inappropriately can contribute to back spasms by putting too much pressure on the muscles and ligaments, often resulting in injury. Movements like bending from the waist, twisting from lifting or picking up something too heavy, can overload the back muscles and trigger unexpected painful contractions.

Dehydration

Dehydration can lead to stomach and back cramps by reducing blood flow and oxygen supply to the muscles. This factor is also responsible for intervertebral discs, i.e., the cushion between the spine’s bones. It causes them to be less effective at absorbing shock, which messes with your back muscles.

Sleep Posture

Your sleeping posture plays a significant role in considering spinal alignment and muscle health. Poor posture can create imbalanced strain on your back muscles, spinal discs, and ligaments. If your spine isn't aligned correctly while you are asleep, it causes specific muscles to stretch over a long period. With time, this may become one of the underlying causes of back spasm.

Slipped Disc

A herniated disc is another cause of muscle spasms in the back. When the disc bulges and puts pressure on a nerve root, it may cause inflammation and trigger the muscles to tighten in the injured area. This can result in severe muscle spasms in the back, stiffness, and lower back muscle cramps.

Cold Temperature

Cold temperatures can make back spasms worse by slowing blood circulation. This can be easily noticeable during activities that stress the back, such as shovelling snow or bending.

Improper Footwear

Wearing the wrong type of shoes can massively affect your back, often contributing to muscle spasms. Footwear that lacks proper cushioning or a good fit can throw off the body’s alignment while placing extra stress on back muscles. This can result in upper and lower back cramps and other serious problems like slipped discs.

Footwear is just one piece of the puzzle. It’s time to step over the myths you’ve been told.

>> Also Read: Back Pain: Symptoms, Causes, and Treatment

Myth Buster Section

Misconceptions surrounding back spasms can prevent people from seeking timely treatment, turning a manageable spasm into a long-term problem. Therefore, relying on accurate medical advice instead of misconceptions is essential to lasting relief.

Now that the myths are out of the way, it’s time for some real relief.

Say Goodbye to Back Spasm, But How?

Back spasms are often seen as unpredictable; many stem from preventable habits. Fortunately, simple lifestyle changes and mindful movements can significantly lower your risk of experiencing them. Here’s how:

Strengthen your core and back muscles

Strong core and back muscles support your spine, helping relieve back muscle cramps. Exercises like bridges, planks, and yoga improve posture, stability, and flexibility while minimising your risk of injury.

Maintain good posture

Proper posture reduces stress on the back muscles and spine, which further helps reduce the likelihood of back spasms. Therefore, you must ensure correct sitting and standing posture by setting up an ergonomic posture to minimise strain on your back.

Stretch regularly

Regular stretching is essential to keep your muscles flexible while lowering stress and back spasms. You can perform specific stretches that target your back and ensure stretching every 30 minutes if you spend prolonged sitting to prevent stiffness that causes painful cramps.

Maintain a healthy weight

Excess weight can strain the spine and back muscles, increasing the risk of back spasms. Therefore, it is essential to maintain a healthy weight that helps reduce pressure on your lower back, supporting your spine's long-term strength and function.

Still struggling despite the tips? It’s time to call in the experts.

When Rest isn't Enough- See a Doctor!

Back spasms often go away with gentle movement, rest, or certain self-care. However, certain back spasms can signal an underlying condition that needs immediate medical attention. Ascertaining when to see a doctor can prevent the problem from getting worse.

The following are a few warning signs that suggest you should seek medical attention:

Pain Lasting More than a Few Days

If your back cramps persist for more than a week or become more intense with each passing day, it’s a clear sign that you should see a doctor.

Numbness, Tingling or Weakness

Feeling numbness or weakness in your feet or legs may signal nerve compression. In that case, you must seek medical attention from a qualified neurologist.

Spasms After an Injury

If a back spasm starts after an injury, it could indicate internal damage and should be checked by a doctor immediately.

Mobility Issues

If your back spasms are so intense that they limit your ability to perform everyday tasks, it could indicate an underlying issue such as nerve compression, disc problem or muscle injury. Ignoring these symptoms may cause worsening pain.

Back spasms can range from mild discomfort to severe muscle spasms in the back that require diagnostic tests, therapy or specialist consultation. Access to premium healthcare ensures effective treatment, which is only possible if you invest in a good health insurance plan. A good coverage safeguards your health and your finances.

Real-life Story

“ I thought it would go away on its own…”

Rajat, a 38-year-old Graphic Designer, bent down one morning to tie his shoelaces when he was suddenly struck by severe pains in his lower back. Sadly, this was not his first experience and what he repeatedly brushed off as a mild strain escalated into intense back spasms that made it nearly impossible for him to sit, walk or focus on work.

Three days later, still experiencing sharp pain, he visited an orthopaedic and learned his sedentary lifestyle, rising weight, and poor posture had led to severe muscle fatigue. Unfortunately, he had no medical insurance plan. So, the unforeseen medical expenses caught him unprepared and added to his stress.

Although Rajat recovered through good medication, quality physiotherapy and lifestyle changes, his expenses taught him critical lessons:

• Don't ignore back pain.
• Make prevention a priority.
• Don’t wait for a crisis- protect yourself with the right health insurance policy.

Don’t Let Back Spasm Break the Bank!

Medical bills can add up quickly, just like back spasm pain. They start small, but the cost can escalate fast, from doctor visits and diagnostic tests to medications. In extreme cases, the pain can be severe enough to need hospitalisation. Lacking individual health insurance can leave you struggling with hefty medical bills.

With the right health insurance scheme, you can receive prompt treatment without the stress of paying substantial medical bills yourself. Staying well-equipped can be a wise choice because healing shouldn’t drain your finances. So, act now before it’s too late.

Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.