Muscle spasms can occur at any time of the day, and it’s not a pleasant experience. They cause throbbing, cramping, and sudden pain that almost feels unbearable.
Muscle spasms are involuntary contractions of muscle groups without you trying to move them, and usually stay this way for quite a while because they’re unable to return to a relaxed state.
These cramps usually occur in the lower back, feet, and legs (especially the calves and hamstrings). If you pay careful attention, you’ll notice that they happen depending on your sleeping patterns, what you eat, and for women, if they’re on their “red days.”
If this occurs to you more often than you’d like it, maybe it’s time to make some adjustments to your posture, diet, fluid intake, and exercise routine – and adapt some natural muscle spasm remedies.
Here are 6 natural remedies for muscle spasms:
1. Stretch and Massage Your Muscles
Maintaining an active lifestyle is a great way to prevent muscle cramps. People who are physically fit build more muscle mass and usually experience less inflammation, and with the added benefit of increased flexibility.
Proper warm-ups and cool-downs can help prevent muscles from becoming strained, overly fatigued, or pulled.
If you frequently experience leg cramps, try this stretch: Sit down with your legs straight in front of you, and pull your toes back toward you to stretch your hamstring. If your leg cramps occur at the back of your thighs, bend your affected leg and grab your foot behind you, pulling your foot towards your back.
2. Prevent Electrolyte Imbalances
A magnesium and/or potassium deficiency can put you at risk for a muscle spasm episode. Aside from electrolytes, some studies also link vitamin B deficiencies also increase your risk for leg cramps.
To avoid electrolyte imbalances, be sure to hydrate and refuel well after working out, as well as to eat more fresh, unprocessed foods to supply your body with its needed B vitamins.
3. Use Ice or Heat Packs on Sensitive Muscles
Heat promotes muscle relaxation and can relieve pain, cramping, and muscle tightness. Lay a heating pad or warmed towel on tense or tight muscles while massaging them. Do the same using an ice pack on painful areas a few times during the day.
4. Take Epsom Salt Baths
Epsom salt is a natural source of magnesium. When added to a warm bath, the magnesium passes through your skin and into your tense muscles, relieving stress, has a soothing effect, and even detoxifies the body. The warm bath also helps muscles relax and also alleviate anxiety that may have contributed to your muscle tension.
5. Improve Your Posture
Bad posture can precipitate muscle ramps. Slouching over can weaken your neck muscles over time while also putting unnecessary strain on your back muscles, which leads to increased inflammation on your shoulder blades and upper back. If this worsens, you may need to see a chiropractor or a physical therapist.
Improve your posture by following these posture exercises.
6. Stay hydrated
Dehydration can cause muscle cramps. Stay hydrated and drink enough water daily according to your body size and physical activity.
Read the full article on muscle spasms and how to treat them naturally by Dr. Axe here.
Do you have your own tips for relieving muscle cramps? Let us know in the comments below!