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Learning the cause of the problem and how to effectively manage it can help individuals experiencing back spasms to quickly and safely return to previous levels of function and activity. Back Spasm Individuals dealing with back pain or sciatica usually describe the symptoms as the back muscles tightening or spasming. A back spasm can feel mild, like a fist pressing into one side of the spine or an intense pain that prevents the individual from sitting, standing, or walking comfortably. Bask spasms can become severe, causing difficulty maintaining normal upright posture. What Is A Spasm A back spasm is a sudden onset of back muscle tightness. Sometimes, the tight sensation becomes so intense and severe that it prevents the individual from moving normally. Some individuals have difficulty bending forward because of the pain and tightness. Symptoms Most episodes last several hours to several days. Severe cases can last about six to eight weeks, but the spasms and pain subside gradually, allowing the individual to move normally and resume normal activity. Common sensations and symptoms can include: - Difficulty bending.
- A tight sensation in the back.
- Pulsing pains and sensations.
- Pain on one or both sides of the back.
Sometimes, the spasm can cause radiating pain in the buttocks and hips. When severe, it can be accompanied by nerve pain, numbness, and tingling that radiates down one or both legs. (Medline Plus. 2022) Causes Back spasms are caused by tight muscle tissue, which often results from some mechanical stress. The stress causes the muscle tissue near the spine to be pulled abnormally. As a result of the pulling, the muscle fibers become taut and painful. Mechanical causes of back spasms may include: (Merck Manual, 2022) - Poor sitting and/or standing posture.
- Repetitive overuse injury.
- Lumbar strains.
- Lumbar disc herniations.
- Low back osteoarthritis.
- Spondylolisthesis - vertebrae shift out of position, including anterolisthesis and retrolisthesis.
- Spinal stenosis
All these can place increased stress on the anatomical structures in the spine. The lower back muscles near these structures may go into a protective spasm that can also cause a tight and painful sensation in the back. Other non-mechanical causes of low back spasms include: (Merck Manual, 2022) - Stress and anxiety
- Lack of physical activity and exercise
- Fibromyalgia
Risk Factors Risk factors for back spasms include: (National Institute of Neurological Disorders and Stroke, 2023) - Age
- Job-related factors - constant lifting, pushing, pulling, and/or twisting.
- Poor sitting posture or sitting for long periods without back support.
- Lack of physical conditioning.
- Being overweight or obese.
- Psychological conditions - anxiety, depression, and emotional stress.
- Family medical history of ankylosing spondylitis.
- Smoking
Individuals can stop smoking, start exercising, or engage in positive activities to help manage stress. Individuals dealing with back spasms may need to see a healthcare provider for a proper diagnosis and treatment. Treatment Treatment for back spasms can include home remedies or therapies from medical providers. The treatments are designed to relieve the spasms and manage the mechanical stresses that may have caused them. Medical professionals can also show strategies to prevent spasms. Home remedies can include: (Merck Manual, 2022) - Application of heat or ice
- Low back massage
- Postural adjustments
- Gentle stretching
- Analgesic medication
- Anti-inflammatory medication (Anuj Bhatia et al., 2020)
If self-care strategies are unable to provide relief, individuals may need to visit a medical professional for treatment. Medical treatments can include: (Merck Manual, 2022) - Physical therapy
- Chiropractic care
- Acupuncture
- Non-surgical decompression
- Transcutaneous electrical neuromuscular stimulation
- Steroid injections
- Lumbar surgery is a last resort treatment.
Most individuals are able to manage symptoms with physical therapy or chiropractic, which includes learning exercises and posture adjustments to relieve tightness. Prevention Simple lifestyle adjustments can have a significant effect on back spasms. Ways to prevent back spasms can include: (Medline Plus. 2022) (Merck Manual, 2022) - Maintaining hydration throughout the day.
- Modifying movements and bending and lifting techniques.
- Practicing postural correction techniques.
- Performing daily stretching and strengthening exercises.
- Engaging in cardiovascular exercise.
- Performing meditation or other stress management techniques.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Medline Plus. (2022). Low back pain—acute. Retrieved from https://medlineplus.gov/ency/article/007425.htm Merck Manual. (2022). Low back pain. Merck Manual Consumer Version. https://www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/low-back-and-neck-pain/low-back-pain National Institute of Neurological Disorders and Stroke. (2023). Back pain. Retrieved from https://www.ninds.nih.gov/health-information/disorders/back-pain? Bhatia, A., Engle, A., & Cohen, S. P. (2020). Current and future pharmacological agents for the treatment of back pain. Expert opinion on pharmacotherapy, 21(8), 857–861. https://doi.org/10.1080/14656566.2020.1735353
Body stiffness is common, especially as the body ages. Stiffness can result from intense work, lack of physical exercise, or specific conditions. The reasons vary from individual to individual. Some feel stiff when they wake up, while others become stiff after stopping physical activity. For others, stiffness can result from practicing unhealthy postures, intense workouts, or something new that the body is beginning to get used to. There are several ways to prevent and treat stiffness, no matter the cause, including targeted physical movements, posture corrections, body decompression, chiropractic realignment, stretches, and therapeutic massage. Body Stiffness Knowing the cause of body stiffness and how to relieve it can help prevent and treat the condition so the body can function better. It’s vital to see a health care professional immediately if stiffness results from an injury, accompanied by pain, it does not go away with home treatments, or if an insect bite or infection could be the cause. - Individuals should speak to a healthcare professional for frequent stiffness that interferes with their quality of life.
- Most of the time, stiffness can be treated at home and reduced through preventative measures.
- Stay active but not too hard until the body gets used to the activity.
- Various relief methods include a warm bath, massage shower, or self-massage.
Intense Work or Exercise - The muscles incur tiny tears when exercising or performing heavy labor, especially when the body is not used to the intensity or duration.
- These tears are normal and help build larger and stronger muscles.
- Individuals may feel stiff and sore for 24-72 hours as the body repairs itself.
- Inflammation surrounding the joints/synovial fluid after heavy activity or repetitive movements is another cause.
Inactivity - Moving around generates the synovial fluid that lubricates the joints.
- When body movement stops, like going to sleep or long periods spent sitting, working, or watching tv, fluid production slows down, resulting in body stiffness.
- The lack of fluid after movement can make the body feel stiff when returning to activity.
Unhealthy Posture - The body can become stiff and sore when routinely holding the body in a way that strains the muscles, tendons, and ligaments.
- Sitting or standing incorrectly from an unhealthy workstation setup or postural habits contributes to stiffness and musculoskeletal problems.
Medical Conditions - Medical conditions can cause stiffness like rheumatoid arthritis, Lyme disease, thyroid disease, strains and sprains, and low vitamin D levels.
- See medical attention if you suspect any medical causes are behind the body stiffness.
Prevention Depending on the reason behind body stiffness, there are ways to prevent it. Warm-Up - Warming up before any physical activity loosens up the muscles before fully engaging.
- Soreness will present and is part of the muscle repair process.
- Properly warming up can help the repair go faster.
Mobility and Flexibility Breaks - Taking breaks from inactivity by getting up and moving around, walking, or performing mobility movements could increase the secretions of joint fluid, prevent stiffness, and relieve the effects of poor postural habits you may have been making.
- Set a timer to break up periods of inactivity and move around.
- Get up for 5 minutes every hour to move the muscles and get the blood flowing.
Stay Aware of Posture and Form - Postural awareness can help prevent muscle strain that leads to stiffness.
- Adjusting the workspace and posture can help prevent stiffness.
- The posterior chain: head, neck, torso, and legs are aligned with the feet flat on the floor and back supported.
Stay Active - Maintaining muscle movement maintains blood circulation, which can help reduce stiffness.
- Exercise helps reduce inflammation, increases synovial fluid production, and helps strengthen the muscles.
Active Recovery - Participating in active recovery can help bring blood flow to the muscles and prevent inflammation.
- Light cardiovascular activities include swimming, cycling, walking, or bodyweight movements.
Anti-Inflammatory Nutrition - Anti-inflammation nutrition like the Mediterranean diet, which includes healthy fats, plenty of fruits and vegetables, lean proteins, seafood, and whole grains, can help reduce aches and stiffness.
- Getting enough vitamin D can reduce stiffness.
Chiropractic Flexibility Restoration Chiropractic adjustments, decompression, MET, and therapeutic massage techniques can relieve muscle soreness and stiffness and restore body function. The chiropractic team will evaluate the individual, diagnose the cause/s, and develop a personalized treatment plan. The team will provide posture training, stretching the body, using a percussive massager or foam roller to break tight, stiff muscles and release adhesions of tissues. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Mailey, Emily L et al. “Comparing the effects of two different break strategies on occupational sedentary behavior in a real-world setting: A randomized trial.” Preventive medicine reports vol. 4 423-8. 9 Aug. 2016, doi:10.1016/j.pmedr.2016.08.010 Schleip, Robert, and Werner Klingler. “Active contractile properties of fascia.” Clinical Anatomy (New York, N.Y.) vol. 32,7 (2019): 891-895. doi:10.1002/ca.23391 Shimoyama, Daisuke, et al. “Reliability of shoulder muscle stiffness measurement using strain ultrasound elastography and an acoustic coupler.” Journal of medical ultrasonics (2001) vol. 48,1 (2021): 91-96. doi:10.1007/s10396-020-01056-0 Trube, Niclas, et al. “How muscle stiffness affects human body model behavior.” Biomedical engineering online vol. 20,1 53. 2 Jun. 2021, doi:10.1186/s12938-021-00876-6 Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
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Can musculoskeletal therapies treat individuals with upper crossed syndrome to relieve pain, improve posture, and strengthen the muscles in the neck, shoulders and chest? Upper Crossed Syndrome Upper crossed syndrome is a condition in which the muscles of the shoulders, neck, and chest become weak and tight, and is usually brought on from practicing unhealthy posture. Symptoms typically include: - Neck stiffness and pulling sensations.
- Jaw tension and/or tightness
- Upper back tension, lack of flexibility, stiffness, and aching soreness.
- Neck, shoulder, and upper back pain.
- Tension headaches
- Rounded shoulders
- Hunched spine
Upper Crossed Syndrome and Posture - The condition affects healthy posture by creating imbalanced muscles between the upper back and chest.
- The tight short muscles in the upper chest get overly stretched and remain in a semi-contracted state pulling on the back muscles.
- This causes the muscles in the upper back, shoulders, and neck to get pulled and weaken.
- The result is a hunched back, forward shoulders, and protruded neck.
- The specific muscles affected include the trapezius and the levator scapula/side of the neck muscles. (Hospital for Special Surgery. 2023)
Individuals having back pain lasting two weeks or longer are recommended to consult a spine specialist or healthcare provider to examine and determine the cause of the pain symptoms. (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) Lingering Pain - The imbalances in muscle activation and movement and unhealthy posture all contribute to the symptoms.
- The syndrome is characterized by chronic stiffness, tension, pain, and increasing immobility of the chest and shoulder muscles.
- Over time the tightness and pulling, combined with weakness can lead to shoulder joint damage. (Seidi F, et al., 2020)
Causes There are certain activities and jobs that can contribute to the development and worsening of the syndrome. Factors that worsen symptoms include: (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) - (Seidi F, et al., 2020) - Physical trauma/injury to any of the muscle regions.
- Occupations with high amounts of physical exertion, heavy lifting, and injury risks.
- Practicing incorrect postures and positioning.
- Jobs requiring extended periods of sitting and/or standing.
- Inactivity and/or sedentary lifestyle.
- Over athletic activity.
- Smoking.
However, the syndrome is preventable and manageable. Therapies Working with a chiropractor and physical massage therapy team can help determine and develop a personalized treatment plan that is the most effective and suitable. A chiropractic and physical therapist will provide several options, which can include: (Cedars-Sinai. 2022) - (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) - (Bae WS, et al., 2016) - Bracing
- Massage therapy to increase circulation, relax, and retrain the muscles.
- Chiropractic adjustments for spinal realignment and posture retraining.
- Non-surgical mechanical traction and decompression therapy.
- Kinesiology taping - recovery and preventive.
- Posture retraining.
- Muscle movement training.
- Exercises targeting soft tissues and joints.
- Core strengthening.
- Steroid injections to a specific area.
- Prescription anti-inflammatory medication for pain symptoms - short-term.
- Individuals may be advised by the chiropractic therapy team to avoid too much bed rest and to limit or avoid activities that can cause pain or worsen symptoms. (Cedars-Sinai. 2022)
- Studies have shown chiropractic spinal manipulation effectively reduces neck, spine, and low back pain symptoms. (Gevers-Montoro C, et al., 2021)
Self Management There are ways to self-manage upper-crossed syndrome and associated symptoms. Common techniques include: (National Institute of Neurological Disorders and Stroke. 2023) - (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) - Practicing correct posture.
- Increasing or decreasing physical activity as recommended by the therapy team.
- Using ice or heat packs to relieve pain and increase circulation to promote muscle rehabilitation and healing.
- Using topical pain creams or gels.
- Over-the-counter nonsteroidal - NSAIDs, like Advil or Motrin and Aleve.
- Muscle relaxants to relieve tension short-term.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Hospital for Special Surgery. Move with the purpose to combat upper and lower crossed syndromes. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back pain. Seidi, F., Bayattork, M., Minoonejad, H., Andersen, L. L., & Page, P. (2020). Comprehensive corrective exercise program improves alignment, muscle activation, and movement pattern of men with upper crossed syndrome: a randomized controlled trial. Scientific reports, 10(1), 20688. https://doi.org/10.1038/s41598-020-77571-4 Bae, W. S., Lee, H. O., Shin, J. W., & Lee, K. C. (2016). The effect of middle and lower trapezius strength exercises and levator scapulae and upper trapezius stretching exercises in upper crossed syndrome. Journal of physical therapy science, 28(5), 1636–1639. https://doi.org/10.1589/jpts.28.1636 National Institute of Neurological Disorders and Stroke. Back pain. Cedars-Sinai. Back and neck pain. Gevers-Montoro, C., Provencher, B., Descarreaux, M., Ortega de Mues, A., & Piché, M. (2021). Clinical Effectiveness and Efficacy of Chiropractic Spinal Manipulation for Spine Pain. Frontiers in pain research (Lausanne, Switzerland), 2, 765921. https://doi.org/10.3389/fpain.2021.765921
Individuals tend to think of chiropractic treatment for pain relief, injury recovery, and help with poor posture. This is correct, but regular chiropractic spinal adjustments can provide numerous benefits to feel your absolute best and improve an individual's quality of life. Doctors of chiropractic/DCs perform a thorough physical and neurological evaluation of the individual to diagnose the root cause of spine pain. The proper diagnosis is essential to the individual's customized treatment plan. Benefits of Regular Chiropractic Spinal Adjustments Chiropractic spinal adjustments address a variety of health-related issues. A chiropractor will work with the individual to determine the most beneficial treatment possible. This includes posture training, exercise, stretching, massage therapy, and more. Below are a few of the benefits of chiropractic spinal adjustments: Better joint health and mobility - Enhances physical and athletic abilities
- Restores muscle balance which is secondary to alignment and loosens/releases tight muscles and resets loose/misaligned muscles
Risk of spine and other conditions is reduced - The body's natural healing potential is increased along with blood and nerve circulation
- Organ function is improved
- Sense of well-being increases through:
- Symptom management of depression, anxiety, and hyperactivity symptoms
Overall Energy is increased - Sleep improves from the realignment and tension release
- Brain fog clears up along with improved concentration
Body’s immune response increases - From the reset blood and nerve circulation, the immune system's response time improves
- This helps prevents the onset of disease and illness
- Symptoms of pain are alleviated
- Chronic pain conditions are avoided
Highly beneficial for prenatal care - Reduces body discomfort
- Helps maintain a healthy posture
- Prepares the body for labor
Doctors of Chiropractic Chiropractors are trained in musculoskeletal treatment and dedicated to providing the best possible. Spinal misalignment is often at the root of body dysfunction and poor health. Contact Injury Medical Chiropractic and Functional Medicine Clinic today with your health goals and see how we can help achieve them. Complex Carbs Help Build Muscle Carbs help regulate muscle glycogen repletion. Glycogen is a form of glucose that gets stored for later use. When the body needs energy, the glycogen activates and is ready as a fuel source. Carbohydrates are stored as glycogen. When the body's carbohydrates are low, glycogen stores are low. When carbohydrates are taken in the glycogen stores are refilled. Because glycogen is used for energy the replenishment of those stores is important. This is why it is recommended to take in carbs immediately after exercising/physical activity. This replenishes glycogen stores for later. Carbohydrates prevent muscle degradation Low-carb diets and muscle loss. A study compared a low-carb diet to other diets and found the restriction of carbs resulted in protein loss. Restricting carbohydrates causes an increase in the amount of nitrogen that gets excreted. Nitrogen is a component of amino acids that forms muscle proteins. Loss of nitrogen indicates the muscles are breaking down. Disclaimer The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico References Dubinsky RM, Miyasaki J.Assessment: Efficacy of transcutaneous electric nerve stimulation in the treatment of pain in neurologic disorders (an evidence-based review). Report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology. Neurology. 2010;74:173-176. Fritz JM, Lindsay W, Matheson JW, Brennan GP, Hunter SJ, Moffit SD, et al. Is there a subgroup of patients with low back pain likely to benefit from mechanical traction? Results of a randomized clinical trial and subgrouping analysis. Spine. 2007 Dec 15;32(26):E793-800.
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Discover effective ways to relieve back spasms and manage back pain. Learn about the symptoms, causes, and treatment options. For answers to any questions you may have, call Dr. Alexander Jimenez at 915-850-0900 or 915-412-6677