How many times in your life have you complained of muscle spasms in your back? Try the following the next time you shout, “Oh, my aching back!”
Difficulty: Moderately Easy
Things You’ll Need
1 Step One
Ice it. Keep several ice packs in the freezer. Ice helps to both numb the pain and reduce inflammation. Never keep an ice pack on your pulled muscle for more than 15 to 20 minutes at a time. Wait three to four hours between therapies. In a pinch, a bag of frozen veggies makes a great substitute for an ice pack.
2 Step Two
Medicate it. Ibuprofen is the number-one, over-the-counter medication for pain associated with inflammation. Take two, 200mg tablets no more than three times a day. If pulled back muscles are a common occurrence for you, ask your family doctor if he is willing to phone in a prescription without your having to visit him first. You might want to keep your doc on speed-dial.
3 Step Three
Blue-goop it. Mineral ice contains menthol which acts as an analgesic. Massage this into your sore muscle between ice-pack therapies and when you go to bed for the night.
4 Step Four
Heat it. Wait a few days for the swelling to go down. Then apply a moist-heat pack. Moist heat is preferable to dry in that it increases circulation and helps loosen up the muscle tissue.
5 Step Five
Massage it. Buy a quality mechanical device to self-massage your back. Setting the device to “percussive” seems to help the most. Manual massage by either a friend or trained therapist stretches out tight muscles. 6 Step Six Water it. We’re not talking gardening here — we’re talking whirlpools and Jacuzzis. A jet of hot water directed at a sore muscle heals like nothing else.
Tips & Warnings
- As with any health concern, it is best to consult your doctor before attempting any home remedies.
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