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Back Seized Up? Move It!

Cure that Back Spasm & Keep it that Way

Back Seized Up? Move It!

Back Spasm – Natural (but wrong) Reactions

Take the fastest route to A & E. Wait there for some hours to be told, “take ibuprofen and take it easy for a few days”
Lay down for a few days until it all feels better

Back Spasm – The Smart Reaction

  • Reduce the inflammation by applying ice and taking ibuprofen

Physiotherapists, Osteopaths and Consultants often recommend Pilates exercises to both relieve and prevent muscular tension, aches and pains. Many of these aches and pains are caused by muscular weakness and imbalances. Bad postural habits will contribute greatly (for more advice see  Posture, the key to remaining pain free ) If we continue to ignore and fail to address these areas the result may be  “my back has seized up or locked” “I cannot move and am in excruciating pain”

Remember, always consult your doctor, physiotherapist or osteopath to find out the cause of back pain and before starting any exercise regime. However, note, lower back pain is not caused by drafts, chills or the weather!

5 Steps to Unlocking a Seized Back

Practice the Pilates movements listed below (all of these exercises are covered on my Pilates4life Beginner’s course; ) attempt them in the order given.  When you can perform each one comfortably, move on to the next one

  1. Pelvic tilt                                                    5 repetitions
  2. Shoulder bridge                                        3 – 5 reps
  3. Cat stretch                                                 3 – 5 reps
  4. Knee sways                                               3 – 5 each side
  5. Roll down (perhaps start against a wall and then free standing)

Initially you may struggle to get past number 1 – don’t worry and don’t give up! Try it several more times and  repeating it as many times as you can during the day.  You may find eventually it will get easier and the “discomfort” will decrease with each attempt. NEVER work through acute, sharp pain.  However, sometimes we need to think carefully about what is “work” and what is “pain”.

Tip:  Avoid sitting for long periods of time.

Further Reading

Other articles in this series:

Desk-bound? – Smart Guys Mobilise

Low Back Pain & Sciatica

Posture, the Key to Remaining Pain Free

Pilates 4 Back Care

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  • Jodie Foreman

    Thank you so much for writing this. My back seized up, which has never happened before. I followed every bit of your advice, and it completely disappeared during the day. I was able to go out dancing onb the evening.

    Thank you.
    Thank you.

    • Mary

      HI Jodie So delighted that the advice helped. A little bit of the same every day should prevent such an episode recurring. Thank you for taking the time to give your feedback and sharing your experience. Move often, move well, Mary Clarke-Mills

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