Do you ever experience painful muscle spasms in your back? In this post, we will explain more on what causes muscle spasms in the back. We will also explain how to avoid and treat back muscle spasms.
Muscle Spasms in the back —Meaning
Muscle spasms are involuntary contractions of a muscle or a group of muscles. These may last for a few days and may not have any complications, while in some cases; they are persistent and cause severe pain. Muscle spasms can occur anywhere in the body, but they mostly happen in the back, legs, arms, and feet.
When muscle spasms, it can feel like a sudden cramping sensation; this can cause the muscle to visibly quiver or contract, and it will be almost impossible to bend or stretch the region.
What Causes Muscle Spasms In The Back?
Poor posture
You can also strain the back muscles by sitting or standing in the wrong position, hence causing spasms.
Overuse of muscles
Any strenuous activity that involves physical strength, or attempts to lift very massive items may lead to muscle spasms in the back area.
Dehydration
Lack of proper water intake leads to back muscle cramps and spasms for those who had some prior injury or strain.
Nutrient deficiencies
Deficiency in important minerals like magnesium, potassium, or even calcium may cause muscle spasms.
Stress
The muscles, particularly in the back and shoulders, may stiffen up or cramp due to tension and/or stress. In addition, chronic stress may lead to frequent spasms.
Too much sitting/ standing
Prolonged sitting and not standing for a few minutes with the aim of stretching the muscles will result in back muscle spasms.
Injury
Accidents or any kind of blow to the back muscles are some of the causes of muscle spasms in the back and this may also affect other parts.
Medical conditions
Some of the additional conditions that may cause muscle spasms in the back include herniated discs, arthritis fibromyalgia, etc.
Poor Nutrition
A shortage of necessary components such as magnesium, potassium, and calcium can result in muscle cramps and spasms. These minerals help the muscles function optimally.
Signs of Back Muscle Spasms
These spasms are not hard to identify as they manifest in the back. The symptoms include:
- Backache
- Hardness in a muscle
- Pain
- Sudden, sharp pain in the back.
- A noticeable muscle knot or tightness.
- Difficulty moving or bending.
- Persistent pain after the spasm subsides.
How to Prevent Muscle Spasms in the Back
Always drink sufficient water
A person can prevent spasms in the back just by taking adequate water every day. This habit helps prevent the muscles from contracting inappropriately.
Stretch regularly
Any physical activity that increases your flexibility helps in preventing painful muscle spasms because it reduces muscle contractions.
Maintain good posture
During any activity whether sitting, standing, or lifting objects one should hold good posture in a bid to avoid muscle spasms in the back muscles.
Warm up before physical activity
It is advisable to warm up any muscular group before any exercise to avoid the chances of muscle spasms and injuries.
Avoid sudden movements.
Do not bend or twist your back suddenly because movements of this type will pull your back muscles as well as cause spasms.
Take breaks
For anyone who works in a sedentary position for a long time, it is advised that they give their limbs and muscles a break now and then to minimize chances of contraction.
Use proper lifting techniques
If you are to lift any heavy object, then one should use the leg muscles, and the back should be straight to avoid cases of muscling and so on.
Get regular exercise
The muscles in your back can be made to be stronger and you can also be more flexible hence reducing the effects of muscle spasms, possibly by doing some back exercises with or without cables.
Use proper ergonomics
Make sure that your workplace corresponds to principles of ergonomics to avoid tension in your back muscles and to prevent muscle spasms.
How to Treat Muscle Spasms in the Back
Some effective treatments can help alleviate muscle spasms. The methods to try are:
- Stretching and exercise
Some stretching and exercises are very useful in helping to release tension on the stiff muscles and strengthen the back. Focus on movements that target the affected area and increase range of motion gradually.
2. Hot and cold therapy
Apply heat or cold therapy on the affected part to help it relax tense muscles and reduce inflammation. You should use a heating pad or ice pack 3-5 times a day to know which option is the best.
3. Massage therapy
A professional massage can make the muscle tense and reduce or increase the blood supply to the affected area. You might also want to seek help from a licensed massage therapist to help hit precisely the problematic muscles thereby helping to reduce spasms.
4. Over-the-counter pain medication
Taking NSAIDs, such as Ibuprofen or acetaminophen can help to alleviate pain and inflammation related to muscle spasms. As a rule, do not exceed the prescribed doses and consult your doctor if any questions.
5. Physical therapy
It is possible for a physical therapist to design an individual course of care to target your spastic muscles and have a rehabilitation program for strength and flexibility of the back area. The massage therapist may advise you on the particular exercises, manual therapy, or change of posture to adopt to relieve your pain.
6. Proper posture and ergonomics
A good posture can reduce muscle spasms in the back. Remember to keep proper posture when sitting, get up from sitting, and when picking up any object.
7. Stay hydrated
One of the back muscle spasm reliefs is to drink enough water during the day because low levels of water dehydration can cause muscle cramps and spasms.
When to go to the hospital for muscle spasms in the back
In some persons, a muscle spasm can last for a short time, and it disappears. This is not the same for everyone. So, if you experience any of the below symptoms, you must see a doctor.
- When the pain is frequent and intense
No doubt, those suffering from muscle spasms do experience pain. However, when the pain becomes too much, there is a need to visit the hospital, as these may cause further spinal issues.
- Numbness
If muscle spasms come with signs such as numbness, tingling, or weakness in the legs, they should be urgent medical care. These may be symptoms of nerve compression or actual damage, and thus they should seek medical attention.
- History of back injury
Any person who has experienced back issues in the past or has been involved in an accident that affected the back in any way should seek medical attention when the back muscles start to spasm.
- No medication is working
If your back muscle spasms are not easing with plain paracetamol or any other home remedies, it becomes important to see a doctor. Your doctor may prescribe more potent pain medications or suggest other ways to minimize the discomfort.
FAQs
Q: What causes muscle spasms in the back?
A: Muscle spasms in the back can be caused by a variety of things, like overuse of the muscles, dehydration, poor posture, and muscle imbalances.
Q: How do I prevent muscle spasms in my back?
A: To prevent muscle spasms in your back, make sure that you drink enough water, practice good posture, stretch regularly, and strengthen your core muscles.
Q: Can stress cause muscle spasms in the back?
A: Yes, stress can contribute to muscle spasms in the back by causing tension in the muscles.
Q: How can I treat muscle spasms in my back?
A: Treatment options for muscle spasms in the back include rest, gentle stretching, applying heat or ice, massage, and over-the-counter pain relievers.
Q: When should I see a doctor for muscle spasms in my back?
A: If the muscle spasms are severe, persistent, or affect your daily activities, you must see a doctor for proper evaluation and treatment.
Conclusion
Some factors can cause muscle spasms in the back. These spasms are likely because of muscle irritation or injury, which can lead to involuntary contractions and tightness in the affected area.
At times, back muscle spasms have other conditions that predispose the body such as herniated discs or sciatica. To prevent these spasms, one has to avoid the triggers and ensure that they rest properly, drink sufficient water, do stretch exercises, and of course, maintain proper posture.
However, if you experience muscle spasms in your back with fever, chills, or other symptoms, you should go to your doctor immediately. These symptoms could be pointing at a certain infection that requires treatment to prevent the situation getting out of hand.
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