For a persistent spasm, apply an ice pack on the muscle for 15 to 20 minutes at a time, a few times a day. A heating pad on the area may also be effective for 15 to 20 minutes at a time, but follow this with an ice pack.
This is because while heat feels good for pain, it may worsen inflammation. Ice will calm down the inflammation. Other heat options include a warm bath, hot shower, or a hot tub or spa if you have access to one, which can all help relax your muscles. When you have a spasm, try drinking some water. While recommendations for how much water you should drink vary based on things like your individual needs, activities, lifestyle, and weather, here are some amounts to go by.
The Food and Nutrition Board released a report in that includes general guidelines for total water intake, including the water you get from food and beverages. The report noted that about 80 percent of the water we need can be taken in from beverages including plain water and 20 percent from foods we eat. Some people find that they can ward off leg cramps at night which can occur in up to 60 percent of adults by doing a little light exercise before they go to sleep.
Over-the-counter pain relieving creams may help. These include products that contain lidocaine, camphor, or menthol for example, products by Tiger Balm and Biofreeze.
Emollient gel made from curcuma longa turmeric and celery seed reportedly helps ease the pain and inflammation of a muscle spasm. Buy topical pain relieving creams here. A review article on spasms reported an observational study with three participants who used hyperventilating at 20 to 30 breaths per minute to resolve cramps that were exercise-related.
Hyperventilation is when you breathe harder and faster than normal. If you have anxiety, hyperventilation may not be a good choice for you, as it can induce feelings of panic. Muscle relaxants used for muscle spasms are called centrally acting skeletal muscle relaxants SMRs , and are often only prescribed for 2- to 3-week periods. They may order imaging tests to check for possible conditions, such as a fracture, or order blood tests to look for markers for other conditions.
Your doctor may refer you for physical therapy to help you strengthen a particular set of muscles, or to get flexibility and stretching exercises. If your spasms are in your back, consider seeing a chiropractor.
Muscle spasms often occur as a result of stress, exercise, or dehydration. They are usually not a cause for concern. Muscle spasms are very common. They can happen in any part of the body, but they tend to affect the:. Muscle pain, fatigue, and overuse are the most common causes of muscle spasms.
Other causes include stress or anxiety, which can lead to muscle twitches in the face. Trapped nerves can result in spasms in the back. Athletes who either do not warm up before they exercise or exercise in very hot conditions may also experience muscle spasms. Drinking insufficient water before exercise can also cause muscle spasms. People who have certain health conditions, such as nerve disorders or thyroid-related problems, also tend to experience a higher-than-average frequency of muscle spasms.
Muscle spasms are not usually anything to worry about, but in some cases, they can be a sign of an underlying neurological health condition. Neurological health conditions affect the brain, which is responsible for making the muscles move. Not all muscle spasms are painful, but some can cause pain. It can feel as though the muscle is jumping or moving on its own, with this feeling typically lasting just a few seconds.
Some people might even be able to see the muscle twitching. Sometimes, it can feel as though the whole muscle has cramped up and cannot move. This effect most commonly happens in the legs, and it can be quite painful. Pseudoephedrine Sudafed , albuterol usually found in inhalers for people with asthma , and the stimulant Adderall can all cause muscle spasms. Stress and fatigue. Overuse of a muscle. Anything from strenuous exercise, to holding a position for a long time, or even performing manual labor can over-exert your muscles and lead to a spasm.
Electrolyte imbalances. Along with the right amount of electrolytes, your muscles need adequate hydration to work properly. Improper body mechanics. Pregnancy and childbirth. Pregnancy can lead to muscle cramping, especially in the legs, and after giving birth, a weakened core may make you more prone to back spasms as you do things like lift, bend, and twist. Underlying physical problems. Spinal conditions, such as degenerative disc disease , spinal stenosis , or a herniated disc can all lead a muscle spasm in your back.
Rarely, muscle spasms can be the result of a more serious neurological condition. You may be able to find some relief from cramps by. If another medical problem is causing the cramps, treating that problem will likely help. There are medicines that providers sometimes prescribe to prevent cramps, but they are not always effective and may cause side effects.
Talk to your provider about the risks and benefits of medicines. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. Muscle Cramps Also called: Charley horse.
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