Ice and Heat

• Immediately after an injury or spasm, apply ice packs or cold compresses to the painful area to help stimulate the muscle to relax. Apply cold for twenty minutes at a time for two to three days. Then use heat pads or lamps for up to twenty minutes a day to reduce pain.
  
  

Exercise and Stretching

• When lack of exercise is to blame, it can be helpful to get up and get moving. Don't overstress yourself, but remember that staying still can cause the inflamed muscle to become more stiff. Yoga can be a helpful tool for reducing stress and unlocking knots in your back. Also, strengthening the injured muscle will help prevent further spasms.
  
  

Massage and Chiropractic

• Massage and chiropractic options can be invaluable in unlocking tight, spasmodic muscles. See a professional; a friend or family member may simply do more damage. Be sure to discuss the extent of your pain with the massage therapist or chiropractor before beginning treatment.
  
  

Consult a Doctor

• If back pain continues, contact your family doctor. A medical professional is the only real way to diagnose and solve such medical problems.