A quick guide to muscle spasm when help is out of reach

This is a basic guide to helping with muscle spasms when you are at home or work and have nowhere to go for help!

MUSCULOSKELETAL BACK PAIN

Dr Gareth Williams

3/1/20242 min read

woman in white tank top and blue denim shorts sitting on bed
woman in white tank top and blue denim shorts sitting on bed

Dealing with acute muscle spasms at home requires quick action to alleviate discomfort and prevent further complications. Here's a comprehensive guide for home treatment of acute muscle spasms:

1. Stop Activity Immediately: If a muscle spasm occurs during physical activity, stop what you're doing to prevent further strain on the affected muscle.

2. Rest and Relaxation: Allow the affected muscle to rest by avoiding any activities that could worsen the spasm. Find a comfortable position and try to relax the muscle as much as possible.

3. Apply Heat or Cold Therapy: Use heat or cold therapy to help relax the muscle and reduce inflammation. Apply a heating pad, warm towel, or hot water bottle to the affected area for 15-20 minutes, or use an ice pack wrapped in a cloth for 10-15 minutes. Alternate between heat and cold therapy if needed.

4. Stretching: Gentle stretching can help alleviate muscle spasms and improve flexibility. Perform slow, controlled stretches targeting the affected muscle, holding each stretch for 15-30 seconds. Avoid bouncing or jerking movements, as these can further aggravate the muscle.

5. Massage: Massage the affected muscle using gentle pressure to help relax tense muscles and relieve spasms. Use your fingertips, knuckles, or a massage tool to knead the muscle in circular motions. Apply enough pressure to feel a comfortable stretch, but avoid pressing too hard, as it may cause further discomfort.

6. Hydration: Drink plenty of water to stay hydrated, as dehydration can exacerbate muscle spasms. Aim for at least eight glasses of water per day, and consider replenishing electrolytes with sports drinks or electrolyte supplements if you've been sweating heavily.

7. Over-the-Counter Pain Relief: Non-prescription pain relievers such as ibuprofen or acetaminophen can help reduce pain and inflammation associated with muscle spasms. Follow the recommended dosage instructions and consult with a pharmacist if you have any concerns.

8. Muscle Relaxants: Over-the-counter muscle relaxants such as magnesium supplements or topical creams containing menthol or camphor can help relax tense muscles and alleviate spasms. Follow the recommended dosage instructions and consult with a pharmacist if you're unsure about using these products.

9. Elevate and Support: If possible, elevate the affected limb to reduce swelling and improve circulation. Use pillows or cushions to support the limb in a comfortable position, and avoid putting pressure on the affected muscle.

10. Monitor Symptoms: Keep an eye on your symptoms and seek medical attention if the muscle spasm persists for more than a few days, if it's accompanied by severe pain or swelling, or if you experience any other concerning symptoms such as weakness, numbness, or difficulty moving the affected limb.

11. Prevent Recurrence: Take steps to prevent future muscle spasms by staying hydrated, maintaining good posture, stretching regularly, and avoiding overexertion. Incorporate strength training and flexibility exercises into your routine to improve muscle strength and resilience.

Remember that while home treatment can provide relief for acute muscle spasms, it's essential to seek medical attention if you're unsure about the severity of your symptoms or if they persist despite home remedies. A healthcare professional can perform a thorough evaluation to determine the underlying cause of your muscle spasms and recommend appropriate treatment.

Please contact your healthcare provider for more information and guidance.