Acute Low Back Pain
Muscle Spasm Release Routine for Quick Relief
by Tim Keeley01 Oct 2025
If you’re experiencing
acute low back pain with sharp, intense movement pain and that dreaded “locked up” feeling, you’re not alone. Many people with a lumbar disc injury or recurrent lower back strain get flare-ups where their back goes into protective muscle spasm.
When your spine is in this “guarding” mode, normal stretches and core rehab exercises often feel impossible. That’s why I use this muscle spasm release routine in the clinic — it’s a gentle way to calm spasm, unlock movement, and prepare your back for proper rehab.
This routine is perfect:
✅ As a morning back pain relief routine when you wake up stiff or locked up.
✅ During the first stage of a disc bulge flare-up.
✅ As a bridge back to your normal lower back exercises.
What Causes Acute Low Back Pain Muscle Spasm?
When the lower back tissues are irritated — from a disc bulge, strain or overload — the surrounding muscles tighten to protect the area. This muscle guarding can make your spine feel jammed and painful.
Unfortunately, the more the muscles spasm, the harder it is to move. The key is gentle, controlled movement that reassures your nervous system, reduces spasm and gradually restores motion.
4 Best Exercises for Acute Low Back Pain and Muscle Spasm Release
Below are the four back pain relief exercises we use to help patients unlock their spine and reduce spasm. Do them slowly, within a comfortable range.
1️⃣ Pelvic Tilts – Gentle Lumbar Mobilisation
Lie on your back (ideal first thing in the morning).
Place your hands on your pelvis to form a triangle (thumbs on hip bones, fingers on pubic bone).
Gently tilt your pelvis backwards so your lower back lightly flattens into the bed/floor, then release.
Don’t force or crunch. Push gently through your heels.
Work in the range that feels relieving, not painful.
2️⃣ Controlled Rotations – Easy Lumbar Spine Rotation
Still lying on your back, knees bent, feet on the floor.
Place your hands on your pelvis to form a triangle (thumbs on hip bones, fingers on pubic bone).
Keep it small and pain-free.
Stabilise your upper body with arms out for support.
3️⃣ Pelvic Rocks – Sitting Back Spasm Release
Sit on the edge of your bed or a chair.
Slowly shift your weight from one sitting bone to the other, keeping your upper body still.
Imagine your pelvis is a boat rocking in water.
Movement should come from your pelvis, not your shoulders.
4️⃣ Back Block Traction – Gentle Lumbar Decompression
Lie on your back with a yoga block or thick book wrapped in a towel.
Push through your heels to lift slightly, slide the block under your sacrum (not your lower back), then relax back down.
Slowly extend one leg, then the other.
Imagine your pelvis is a boat rocking in water.
Movement should come from your pelvis, not your shoulders.
How to Use This Acute Back Pain Routine
Key Takeaways for Back Pain Relief at Home
Acute low back pain episodes are often due to protective muscle spasm.
This four-step routine provides a safe way to reduce guarding and unlock your back.
Gentle, controlled movement is the goal — don’t push through pain.
Once symptoms ease, continue your usual rehab exercises for lower back pain to prevent recurrence.
Watch the Full Routine on YouTube
🎥 Acute Low Back Pain – Muscle Spasm Release Routine
See each exercise demonstrated step-by-step to help you through your flare-up at home.
Still in pain? We can help.
If your acute low back pain or muscle spasm isn’t easing with these gentle exercises, our experienced physiotherapists at Physio Fitness Bondi Junction specialise in evidence-based treatment for back pain and sports injuries. We’ll assess your movement, identify the cause and guide you through a personalised rehab plan to get you moving confidently again.
👉 Book your consultation today or call us on (02) 9389 9100 to start your recovery.
When your spine is in this “guarding” mode, normal stretches and core rehab exercises often feel impossible. That’s why I use this muscle spasm release routine in the clinic — it’s a gentle way to calm spasm, unlock movement, and prepare your back for proper rehab.
This routine is perfect:
✅ As a morning back pain relief routine when you wake up stiff or locked up.
✅ During the first stage of a disc bulge flare-up.
✅ As a bridge back to your normal lower back exercises.
What Causes Acute Low Back Pain Muscle Spasm?
When the lower back tissues are irritated — from a disc bulge, strain or overload — the surrounding muscles tighten to protect the area. This muscle guarding can make your spine feel jammed and painful.
Unfortunately, the more the muscles spasm, the harder it is to move. The key is gentle, controlled movement that reassures your nervous system, reduces spasm and gradually restores motion.
4 Best Exercises for Acute Low Back Pain and Muscle Spasm Release
Below are the four back pain relief exercises we use to help patients unlock their spine and reduce spasm. Do them slowly, within a comfortable range.
1️⃣ Pelvic Tilts – Gentle Lumbar Mobilisation
How to do it:
Tips:
Reps: 10 slow tilts (5–10 sec each), 2–3 sets.
Why it works: Reduces the locked-up extension posture and calms lower back spasm.
2️⃣ Controlled Rotations – Easy Lumbar Spine Rotation
How to do it:
Tips:
Reps: 5 each side (10 total), rest, repeat 2–3 sets.
Why it works:Encourages gentle lumbar rotation, reduces guarding, and reassures your nervous system.
3️⃣ Pelvic Rocks – Sitting Back Spasm Release
How to do it:
Tips:
Reps: 10 rocks each side, 2–3 sets.
Why it works:Activates and releases the big back extensors (and QL muscles) to break the spasm cycle.
4️⃣ Back Block Traction – Gentle Lumbar Decompression
How to do it:
Tips:
Optimal progression: Raise arms overhead for extra traction if comfortable.
Duration:Up to 1 minute only in the acute stage.
Why it works:Creates gentle unloading and gapping of the lumbar spine, which can relieve pressure during acute disc or spasm episodes.
How to Use This Acute Back Pain Routine
1. Start with Pelvic Tilts and Controlled Rotations while lying down.
2. Progress to Pelvic Rocks once you can sit up.
3. Finish with Back Block Traction if it feels relieving.
4. When spasm settles, return to your normal mobility and core strengthening program to address the underlying cause.
Key Takeaways for Back Pain Relief at Home
Watch the Full Routine on YouTube
🎥 Acute Low Back Pain – Muscle Spasm Release Routine
See each exercise demonstrated step-by-step to help you through your flare-up at home.
Still in pain? We can help.
If your acute low back pain or muscle spasm isn’t easing with these gentle exercises, our experienced physiotherapists at Physio Fitness Bondi Junction specialise in evidence-based treatment for back pain and sports injuries. We’ll assess your movement, identify the cause and guide you through a personalised rehab plan to get you moving confidently again.
👉 Book your consultation today or call us on (02) 9389 9100 to start your recovery.
B.Phty, Cred.MDT, APAM
Principal Physiotherapist
Principal Physiotherapist
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