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10 Effective Exercises For Muscle Spasms To Find Relief

Muscle spasms can be a painful and debilitating condition affecting anyone at any time. They can be of various factors, including injury, overuse, or underlying medical conditions. Exercises for muscle spasms must be addressed to prevent further damage and relieve uncomfortable symptoms. When muscle spasms occur, it signals that something is not right in the body, and ignoring them can lead to chronic pain and other complications.   

Proper diagnosis and treatment are the best ways to manage muscle spasms. A doctor can examine the patient and determine the underlying cause of the spasms and recommend a course of treatment. Treatment can sometimes include medication, physical therapy, or even surgery. 

Physical therapy can help to improve muscle strength and flexibility, reducing the chances of future spasms. Stretching can also ease muscle spasms and prevent a back health score.   

10 Effective Exercises for Muscle Spasm Relief 

Stretching and Lengthening the Affected Muscle

  • Targeted muscle: Example: Hamstring
  • Instructions: Stand with one leg extended forward, keeping the heel on the ground. Lean forward, reaching towards the toes of the extended leg. 
  • Hold for 30 seconds and repeat on the other side.

Strengthening the Supporting Muscles

  • Targeted muscle: Example: Core muscles
  • Instructions: Lie on your back with your knees bent. 
  • Lift your head, shoulders, and upper back off the ground, engaging the abdominal muscles. Hold for a few seconds, then release. 
  • Repeat for 10-15 repetitions.

Foam Rolling and Self-Myofascial Release

  • Targeted muscle: Example: Calves
  • Instructions: Sit on the floor with one leg extended, placing a foam roller under the calf muscle. 
  • Roll back and forth from the ankle to below the knee, applying moderate pressure. Repeat for 1-2 minutes and switch legs.

Yoga and Gentle Stretching Routine

  • Targeted muscle: Example: Back muscle
  • Instructions: Start kneeling, sit back on your heels, and lower your upper body to the floor, extending your arms forward. 
  • Hold the pose for 30 seconds to stretch the back muscles.

Low-Impact Aerobic Exercises

  • Targeted muscle: Example: Quadriceps
  • Instructions: Perform stationary biking or use an elliptical machine to engage the quadriceps. 
  • Start with 10 minutes of low-intensity exercise and gradually increase the duration and intensity.

Hydrotherapy and Pool Exercises

  • Targeted muscle: Example: Shoulder muscles
  • Instructions: Stand in chest-deep water, extend your arms to the sides, and perform controlled circles forward and backward. 
  • Repeat for 10-15 repetitions to relieve shoulder muscle spasms.

Pilates for Core Stability

  • Targeted muscle: Example: Transverse abdominis
  • Instructions: Lie on your back, knees bent, feet flat on the ground. 
  • Engage your core and lift one leg at a time to a 90-degree angle. 
  • Hold for a few seconds, then lower. 
  • Repeat for 10-15 repetitions.

Progressive Muscle Relaxation Techniques

  • Targeted muscle: Whole-body relaxation
  • Instructions: Lie down in a comfortable position. 
  • Start with tensing and then relaxing each muscle group from head to toe, focusing on the sensation of release and relaxation.

Posture Correction and Ergonomic Adjustments

  • Targeted muscle: Example: Neck muscle
  • Instructions: Sit or stand tall, elongating the neck and tucking the chin slightly. 
  • Roll the shoulders back and down. Avoid prolonged periods of forward head posture.

Breathing Exercises for Muscle Spasm Relief

  • Targeted muscle: Whole-body relaxation
  • Instructions: Sit or lie down in a comfortable position. Take slow, deep breaths, filling the lungs. 
  • Exhale slowly, focusing on releasing tension and promoting relaxation. Repeat for several minutes.

End Note

Incorporating healthy habits into daily routines can help prevent muscle spasms. Also, remember lower back pain self-care is necessary. This can include maintaining a healthy diet, staying hydrated, and getting enough rest. Regular exercise can also help to keep muscles strong and flexible, reducing the risk of muscle spasms.

See you in my next post…’til then, be healthy and live fully!

Dr. Lex Gonzales
Dr. Lex Gonzales, PT, DPT has been a physical/physiotherapist for over 24 years and is an award-winning author and keynote speaker. On he provides quality information and practical solutions you can use to improve your health and function.