Ever felt a sudden, sharp pain in your back that stops you in your tracks? That was probably a back spasm – and you’re not alone. Back spasms are a common, yet incredibly disruptive issue that can strike anyone at any time.
While many people reach for painkillers for relief, these often don’t provide the well-rounded approach to easing a muscle spasm that your body needs.
There’s a better way. With chiropractic care, you have a natural way to tackle these pesky muscle pains. Let’s explore why spasms happen and how chiropractic treatment can help you find relief and prevent future episodes.
What is a Muscle Spasm?
A muscle spasm is a sudden, involuntary contraction of one or more muscles that can lead to mild discomfort or intense pain. Like their name suggests, spasms often come on without warning and can last from a few seconds to several minutes to days. While they can occur due to a variety of reasons, the result is always the same: your muscle tightens up, and you feel a sharp, sometimes crippling pain.
Common Areas to Get Muscle Spasms
Muscle spasms can happen anywhere in the body. But, these are the most common types of spasms you might experience:
> Back Spasms
Back spasms are one of the most common and painful types of muscle spasms. These often occur after overuse, injury, or even stress. Back spasms tend to cause sharp pain that makes nearly any movement difficult.
> Leg Cramps & Charley Horses
Leg cramps have a sneaky habit of striking in the middle of the night, but they can happen in the daytime, too. These spasms typically cause severe pain in the calves or thighs that leaves your muscle feeling sore.
> Foot Cramps
Foot cramps tend to hit suddenly, often due to dehydration, overuse, or wearing shoes that don’t fit right. Along with causing aching pain, foot cramps can also make it difficult to walk or stand comfortably.
> Neck Cramps
Neck spasms are usually due to poor posture or sleeping in an awkward position. Stress can also be a “pain in the neck,” causing your neck muscles to tense and cramp.
> Hand Spasms
Overuse of your hands (such as long hours writing, sewing, chopping, playing an instrument, or other repetitive hand movements) can stress the small muscles of your hands and cause a spasm.
> Abdominal Cramps
Did you know that even abdominal pain can be related to muscle spasms? Cramping in the muscles of or around the digestive tract can be caused by posture, digestive issues, dehydration, or even intense exercise.
What Causes Back Spasms?
How you move (or don’t move) is often at the root of back spasms. Now let’s take a look at the underlying causes of back spasms to understand how we can heal and prevent this irritating pain.
> Muscle Overuse
Engaging in strenuous activities, especially those that your body isn’t used to, can lead to muscle fatigue and spasms. This could be heavy lifting, intense workouts, or even long periods of sitting or standing that are out of your norm.
> Active or Old Injuries
Acute injuries (such as strains or sprains) can cause the muscles in your back to spasm. This is actually a protective mechanism to keep you cautious and help prevent further damage. This can happen during sports, accidents, or improper lifting techniques.
Old, slow-healing injuries can also trigger back spasms as they upset the natural chain of movement or your back compensates for the body being “off” its normal balance.
> Poor Posture
Poor posture can lead to a range of issues, especially tech neck and back spasms. Stay aware of your posture and avoid common habits like slouching which puts unnecessary stress on your back muscles.
> Dehydration
Did you know not drinking enough water could be at the root of your spasms? Dehydration can lead to electrolyte imbalances, which are crucial for muscle function. Without the essential electrolytes, your muscles can cramp and spasm.
> Stress and Anxiety
Mind and body are deeply interconnected. When emotional stress ramps up, it can lead to physical tension – especially in your jaw, neck, shoulders, back, and even micro spasms such as eye twitching.
> Underlying Musculoskeletal Conditions
Issues such as arthritis, herniated discs, or nerve compression are well-known to cause or exacerbate muscle spasms. In these cases, the spasms are often a symptom of the underlying issue that needs to be addressed – both of which chiropractic care can help.
Who Gets Back Spasms?
Back spasms don’t discriminate; they can affect anyone regardless of age, gender, or lifestyle. That said, some people are more at risk of developing them due to their health or lifestyle.
For instance, athletes commonly experience back spasms because of the constant strain and stress placed on their muscles. Proper warm-ups, stretching, conditioning, and chiropractic maintenance can help athletes properly care for their muscles and prevent spasms.
In a similar vein, those who do repetitive tasks or spend long hours in the same position are also at a higher risk. This could mean office workers who sit at a desk all day, those with manual labor jobs, artists, musicians, and hobbyists.
As we age, our muscles become less flexible and more prone to spasms, which makes back spasms more likely in older adults. Living a sedentary life or dealing with a chronic pain condition (like arthritis or fibromyalgia) can also leave your muscles weaker and more susceptible to spasming. This is one reason why getting regular chiropractic care in your later years can be the key to maintaining your mobility and quality of life.
Natural Remedies and Relief for Back Spasms
Once a back spasms has its grasp on you, what can you do? Many people try painkillers, muscle relaxers, or simply wait it out. But there are natural ways you can speed up relief and get back to normal life. Next time you experience a back spasm, consider these remedies first:
1) See Your Chiropractor
If you find yourself in pain from a back spasm, it’s time to see your chiropractor. They can help realign your spine, which in turn reduces muscle tension, relaxes the spasm, and helps prevent future spasms.
2) Try Heat Therapy
Heat therapy is a simple way to relax your muscles and increase healing circulation at home. Apply heat to the affected with a heating pad, warm towel, or take a hot bath to relieve the pain and reduce muscle stiffness.
3) Do Gentle Stretches
Gentle stretching exercises can help loosen tight muscles and ease a spasm. Focus on stretches that target the back, such as the cat-cow stretch, child’s pose, and seated forward bend. But, be careful not to overdo it – stretching too much or doing the wrong stretches for your situation can make the pain worse. Then, once your back is back to normal, make back stretches a daily activity to keep spasms at bay.
4) Hydrate Strategically
As we learned above, dehydration can lead to electrolyte imbalance which can trigger a muscle spasm. If your back is in spasm, your body needs to rehydrate with both water and electrolytes such as sodium, potassium, magnesium, calcium and chloride. Try a mix of coconut water, lemon juice, a pinch of sea salt, and a splash of natural fruit juice or a natural sweetener for a spasm-relieving “lemonade.”
5) Get Acupuncture
Acupuncture is a well-known therapy for pain relief, and can help relieve spasms. Tiny needles are inserted into specific points on the body to stimulate the flow of blood, relax the muscles, and alleviate pain. Acupuncture can be used to stimulate a muscle’s trigger point, causing the muscle to contract then fully relax.
6) Massage Therapy
A massage therapist can help relieve muscle tension, improve circulation, and reduce the frequency of spasms. Typically deep tissue or Swedish massage techniques are the best to target the deeper layers of muscle and connective tissue.
How to Prevent Back Spasms
Prevention is always a better strategy than treatment, especially when it comes to back spasms. If you know you are prone to back spasms, or want to avoid ever experiencing one, these proactive steps help you care for your back:
1) Get Regular Chiropractic Care
Seeing your chiropractor is a little like going to the gym – the more regularly you go, the better shape your body will be in. Consistent visits to a chiropractor can help maintain proper spinal alignment, reduce muscle tension, and prevent those pesky back spasms. Chiropractic adjustments can also improve your overall posture and movement patterns, reducing strain on your back muscles to keep you limber and active.
2) Supplement with Magnesium
Magnesium is essential for proper muscle relaxation and function (along with many other body functions). Taking a high-quality magnesium supplement, such as Aceva Triple Mag, can boost your magnesium levels to help ease a spasms, prevent future spasms, and even support your digestion and sleep.
3) Practice Good Posture
Keeping a good posture can be tricky in our modern day lives, with long hours at desks, in cars, or on our devices. But, the more attention you pay to your posture, the healthier your back will be. This is especially important when you’re sitting, standing, and lifting objects. Take the extra effort to make sure your workstation is ergonomically set up, take frequent breaks to stretch, and avoid slouching or hunching over.
4) Stay Active & Stretch
Beyond keeping you fit and energized, regular exercise helps keep your muscles strong and flexible – the antidote to back spasms. Focus on low-impact activities that strengthen your core and back muscles, such as yoga, Pilates, swimming, or walking, and try to exercise at least 3-5 days a week. As for stretching, make this a daily activity. A good 5-10 minute stretch in the morning and at night is all it takes to reduce the likelihood of a spasm.
5) Stay Hydrated
Drinking plenty of water throughout the day is essential for maintaining healthy muscle function. Proper hydration helps prevent muscle cramps and spasms, so make it a habit to drink water regularly, especially during and after exercise. Try a fruit-infused water or floral lemonade to mix things up!
6) Move Mindfully
Mindfulness isn’t just for stress relief – it can also help you move better and avoid unnecessary pain and spasms. Be conscious of how you move throughout the day. Avoid sudden, jerky movements, and try to maintain smooth, controlled motions. This can help prevent muscle strain and reduce the risk of spasms.
This is particularly important when lifting heavy objects. To do it safely, use your legs, not your back. Bend at the knees, keep the object close to your body, and avoid twisting your torso. Proper lifting techniques can prevent strain on your back muscles and reduce the risk of spasms.
7) Eat an Anti-Inflammatory Diet
Eating a diet rich in anti-inflammatory foods can help reduce muscle inflammation and prevent spasms. Incorporate foods like fatty fish (rich in omega-3 fatty acids), leafy greens, nuts, seeds, and berries. Avoid processed foods, sugary drinks, and excessive alcohol, which can contribute to inflammation which stresses muscle tissues.
8) Manage Emotional Stress
Chronic stress is a sneaky cause of muscle tension and often contributes to spasms without us even knowing it. To prevent this, work stress management techniques (such as mindfulness meditation and body scans) into your daily self-care routine.
Stop the Spasm with Chiropractic Care
Back spasms can throw a wrench in your daily activities, but they don’t have to control your life. With these natural remedies for relief and preventative habits, you can stop the spasm before it starts.
Chiropractic care is one of the most effective ways to protect and strengthen your back naturally. With regular spinal adjustments, you can protect yourself from common issues like back spasms and pave the way toward a healthy, active future.
Don’t wait for pain to disrupt your life – taking care of your back today can save you from pain and discomfort tomorrow.