It is very possible to get a back spasm even after a massage. A massage is supposed to help you relax and lower any pain you might be having but what you need to understand is that back spasm is not caused by a lot of different factors. The muscle at your back might be as a result of muscles trying to protect themselves from an injury or a strain you got after the massage session, it can be as a result of response to an underlying anatomical problem among other causes.

 But the good news is that there are so many things you can do to deal with the pain even at home. You can also consider My Home Therapy and a massage therapist will always be there to help you out from the comfort of your home. Back spasm can be helped by the over the counter medication like ibuprofen. But for those who are looking for a more home remedies, the following tips might help you out:

1. Exercise.

Before start exercising, be sure to drink enough water because dehydration is one of the ways the things that can also cause back spasm, drinking good amount of water might help alleviate the signs. It can be a little bit difficult to stand when your back is in pain but you don’t need to engage in demanding exercise. Yoga might help lower the pain, taking a short walk might be of help, and water exercises are perfect when it comes to alleviating back pain.

 Some exercise will loosen the tense muscles as well as release endorphins or known as feel good chemicals which acts as natural painkillers to the brain. If your pain is regular, you might want to consider starting a daily program for exercise, not only will it help you alleviate back pain but it will also improve your general wellbeing as well as help you maintain or lower your body weight.

2. Use heat and cold.

Use of heat and cold is like one of the most effective ways of alleviating back pain. The ice packs are normally very effective if you apply them fresh from a strain. When you apply an ice pack wrapped in a towel is going to help reduce inflammation which leads to a sudden numbing effect to the back pain you are experiencing. It is recommended that you don’t apply the ice pack for more than 20 minutes a time.

 A heating pad can also be very effective when it comes to lower back pain or any other pain for that matter. Be sure to follow the instructions of a heating pad and test the temperature to ensure it is not too hot to harm you. If you don’t have a heating pad, you can alternatively make use of hot water in a bottle or heat a bag of uncooked rice in your microwave. Be careful though, you don’t want to burn your beautiful skin, do you?

3. Stretch.

Stretching can also help you lower back pain. While you are stretching, be sure to stretch for 30 seconds and above. On the way you can stretch is by touching toes. To touch your toes you will need to bend over and when you bend your back muscles loosen and hence lowering the back pain. You can also try out the cobra pose, as it sounds your will need to lie down flat on your stomach and make sure your hands face down beside your shoulders, slowly lift your chest so that your head points the ceiling. This is another good way of loosening your muscles and leading to reduced back spasm.

4. Use pain relief cream.

If you feel like exercise is too much for you maybe you can try out something that is very natural but will work. There are a lot of pain relief creams that you can buy from the pharmacies near you or you can even order some online. The pain relief creams that do contain capsaicin which is a compound found in hot peppers are more effective when it comes to alleviating pain. The ones that contain menthol are also very effective but just works just temporarily. You should be very careful when using products with menthol because overuse can make you even more sensitive to pain.

5. Change your posture.

Improper posture on your workstation might be a reason why you get back spasm even when you are out of a massage. Straining at your desk makes you prone to back pain and other muscle pains. Get yourself an excellent chair that can help you lower the back pain. If you are using a computer, make sure that the screen of the computer is at level with the chair you are using. But of course that will not be a problem if you are using an excellent chair because such chairs are adjustable so can be sure you to adjust it to where you feel most comfortable.

6. Get enough sleep.

The importance of sleep cannot be underestimated and if you are not getting enough sleep it is very possible you will increase the chances of back spasm. It is also very important to ensure that you sleep the right way because poor methods of sleeping can also lead to back pain. If you sleep on your side place an extra pillow in between your knees for additional support.

 According to different studies, sleep disturbances makes the back pain worse and lack of sleep affects your response to pain. An uncomfortable mattress can lead to not getting the recommended sleep which in turn triggers the back pain. As an adult be sure to have 7 to 9 hours of sleep.