Rest the back and avoid activities that trigger the spasm
Apply ice for 15 to 20 minutes at a time during the first 24 to 48 hours
Use heat after the first 48 hours to relax tight muscles
Gently stretch the back and surrounding muscles
Walk lightly or change positions often instead of staying still too long
Massage the affected area if it feels helpful
Stay hydrated
Take over-the-counter pain relievers if safe for you
Improve posture while sitting, standing, and sleeping
Use a supportive chair or mattress
Avoid heavy lifting and sudden twisting movements
Try relaxation techniques such as deep breathing
See a healthcare professional if the spasms are severe, frequent, or not improving