Help-back's in spasm and I'm stuck!

[Redcrayonisthebest]

Hi! I live alone and have called in sick to work but I need to collect my ds from school at 3pm and I literally can't get out of bed as my back's spasming so badly (pretty sure it's a pulled muscle) I've been taking Naproxen and codine since Monday but no relief yet. Can anybody suggest some gentle exercises I can do to loosen it up in bed so I can at least get mobile? I've run out of water and I can't get to the toilet. Thanks!

How are you now?

Where is the pain in your back?
Assuming no serious injury, these are exercises I do to reduce pain (childbirth/car accident injuries) from my physio.
If you're laid flat try bending your knees and gently pulling them up towards your chest to loosen off lower back.
Knees bent, feet flat. Keep knees together and try to lower them to each side (sort of twisting at the middle motion)
Hope you're feeling better!

i dont know any stretches, but when its time to move, tighten your stomach muscles first (your core if you have done yoga or pilates). That will reduce the am,ount your body tries to use the back muscles. Then roll onto you stomsch andpull aknee to you chest, then a second knee etc.

Then you need a prescription for muscle relaxants and you need to call another school Mum to see if they will pick up your DC

Thanks for the suggestions, they were helpful and I made it in the end!! Ouch though

Glad they helped OP. Agree with pp about using your core, strengthening those muscles is a key part of a strong back apparently. Maybe try a little beginners pilates from YouTube?

@whatthefoxsaid you're absolutely right, I need to do some regular back care exercises to prevent this from happening again.

And tonight my lovely cat got hit by a car and had to be put to sleep..... not my week is it?

Oh I'm so sorry about your kitty. That's terrible news, you poor thing I am a cat lover and that's my worst nightmare.
The exercises do really help, the ones I posted above were the ones I started with but have built up to do more and I can tell my core is stronger for it. The physio said it's basically pilates that they're teaching me.