Almost all of us have experienced muscle cramps and spasms, neck and back pain caused by spasms can not only be annoying but also prevent us from doing our daily activities and work tasks.

You may experience muscle cramps while exercising, lifting heavy weights, and even sleeping. Although muscle spasms are safe, their recurrence and excruciating pain require each of us to know home ways to relieve muscle spasms.

Let’s first get acquainted with the causes of muscle spasms


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Why do our muscles get cramped?

These changes can be in the form of decreasing or increasing the amount of minerals


In people with hard arterial walls, the diameter of the internal duct of the vessel is reduced and therefore not enough blood can pass through the narrowed duct to meet the needs of moving muscles and activity.


When a muscle does its work and activity, it will produce a toxic substance called lactic acid, which accumulates in muscle cells causes fatigue and pain. This substance must be cleared from the muscle by the bloodstream, dehydration of your body interferes with this cleansing.


Sometimes spinal canal stenosis causes pain and muscle cramps in your leg. This pain gets worse with long walks.

Also, sitting incorrectly behind a desk, standing for long periods of time, lifting heavy objects off the ground incorrectly, and all of them can cause pain and spasm in your muscles by putting pressure on your nerves.


What is muscle spasm?

Muscle cramp is an involuntary contraction of a muscle that will go away but causes a lot of pain during the contraction period. Muscle spasm is different from muscle twitch.


Symptoms of muscle spasm

Sudden and acute pain when moving.

Sometimes a muscle spasms and you feel it as a bulge under your skin.

Doctors say muscle jumps can be associated with the following:

Of course, muscle jumps can also be present in a group of muscle disorders called muscular dystrophies. In this group of diseases, in addition to muscle jumps, a person will suffer from muscle weakness and a decrease in muscle volume.


People prone to muscle spasms

The following people are more likely to have muscle spasms:


especially when the activity and competition is done in hot weather

Employees and workers who work outdoors, especially in hot weather

Usually, large muscles of the body spasm due to work and activity in hot weather, which is called heat cramps.

If you are constantly tending to garden plants on a daily basis, or your head and neck are constantly bent over a book or phone, you will experience spasms of the muscles of the neck, shoulders.

And … also increases the chances of muscle spasm


Home remedies to relieve muscle spasms

The two items above are important especially for people who do physical work and exercise in hot weather.


If you do the right stretching exercise for the contracted and painful area, you will also help reduce the pain and the recovery period also prevent excessive recurrence of spasms in the future.


One of the best ways to treat muscle cramps and reduce pain is to massage the area properly. You should gently rub the spasmodic muscle so that you are not in pain. Sometimes to properly massage the affected area, you need someone else to massage the contracted area.


It is possible to treat spasms and pain caused by muscle cramps with heat and cold

Some people feel good with hot compresses and some with cold compresses

Put a cold pack on the spasmodic areas for twenty minutes, the ice should not be in direct contact with your skin, be sure to pour the ice into a plastic bag and wrap the bag in a thin towel.

For hot compresses, make sure that the heat pack does not burn your skin, use the heat pack on the position for 20 minutes a day.

Heat can relieve pain, but on the other hand, it may increase swelling and inflammation, so it is better to use cold compress after hot compress.


Heat increases blood flow to the involved muscle and clears the contracted muscle of toxins.

If you have a heart disease, ask your doctor for permission before a hot tub, hot shower or sauna.

Try to do the above movements for a short time before going to bed. Doing heavy exercise before going to bed is not recommended.


NSAIDs reduce your inflammation, swelling, and pain

Topical antispasmodic gels

Herbal gels including mint (mentonica gel)

Gels containing lidocaine and menthol


Hyperventilation, twenty to thirty breaths per minute, can help relieve spasms, but it is best not to do this in people with anxiety and panic attacks.


Drinking some apple cider vinegar can relieve muscle spasms within half a minute, although more detailed studies are needed to prove this old belief.


Consume chamomile extract or chamomile tea

Consume chili peppers or capsaicin extract to food

Note that the topical gel containing this pepper extract is available in pharmacies, which has both antispasmodic and analgesic properties.