back pain treatments

What types treatment options are there for Back Pain and muscle spasms?

I get severe muscular neck and shoulder pain along with muscle spasms in my lower back. It’s not an everyday thing, just every few days I will be really stiff. I was taking Mobic for inflammation for my knees, but my doctor gave me the OK to stop taking that about 5 months ago. I wanted to know if there is any treatment options besides taking a daily medication or going to the chiropractor. Thanks!

If you not interested in deep tissue massage and adjustments from a chiropractor then try a physical therapist. Here are exercises from my physical therapist to stretch the neck and strengthen the upperback. Watch your posture while on the computer (sit straight with shoulders back – you can roll up a towel and put it behind your lower back to make sure you’re sitting properly) and sleep on your back at night using either a pillow designed for back sleeping or a rolled up hand towel under your neck as a makeshift cervical roll. Also make sure you do not clench/grind your teeth – the muscle spasms from constant clenching or grinding will end up in your neck, shoulders and upperback as well. You will have to exercise and stretch daily to keep pain free.

Neck: Chin tucks: lay flat on your bed, bring chin towards chest without lifting your head (you’ll feel stretch in back of neck and base of skull), do this 10 times. Side to Side: in same position turn head to left until you feel stretch – hold for 5 seconds, return to normal position. Turn head to right until you feel stretch, hold for 5 seconds, return to normal position. Do this 10 times. Lateral stretch: In same position, tilt head towards shoulder until you feel stretch, hold for 5 seconds, return to normal position. Tilt head towards other shoulder, hold for 5 seconds, return to normal position. Do this 10 times.

Upper back/shoulders: The exercises are called T’s I’s and Y’s. They are so named because you will make the shape of these letters with your body. Lay flat on your bed face down, roll up a hand towel and put it under your forhead (it will align the neck and keep you from squashing your nose). Bring arms out to the side making a “T”. Raise and lower arms 10 times. Next bring arms slightly toward head making a “Y” shape. Raise and lower arms 10 times. Next bring arms along side head making a “I” shape. Raise and lower arms 10 times. Next bring arms down along side your body again making a “I” shape. Raise and lower arms 10 times.

Sorry I do not have exercises for the lower back. Try to be aware of common causes of lower back pain – cheap shoes which lack good support, wearing high heels, flat feet or high arches (a dr. schols insert from your drug store can help with that), poor posture while standing, weak core strength (yoga is good to build core strength).

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