How to Treat a Muscle Spasm in your Neck and Upper back
Here are some common culprits that can cause muscle spasm
driving for long periods
sitting at the computer for a long time
not stretching before working out
turning your head too quick
talking on your cell phone
lifting something heavy
falling asleep on your stomach
using the wrong pillow for sleep
being in one position for too long
a car accident
sprain or strain
Seek Chiropractic Care
Make an appointment with your chiropractor- they can do a proper examination and determine why you are having muscle pain to begin with.
Keep in mind there are many different type of chiropractic treatment. Different techniques that work for different patients. If there is something you don't like, tell your chiropractor.
For a muscle spasm, ice or heat therapy (depending on if the pain is acute or chronic) can be beneficial. A Chiropractic adjustment can also help to regain range of motion in the muscle AND decrease overall pain. Also, your chiropractor can do electrotherapy and trigger point therapy to help with muscle spasms.
Do neck exercises- simple stretching and strengthening exercises can make a big differences. The key to getting rid of tightness is to help elongate the muscles. This doesn't happen overnight. It is a process that takes time. If you stretch everyday little by little the muscles will start to loosen up. Keep in mind that physical and emotional stress can really increase muscle spasms and hinder them from getting better.
A Pillow that Helps Keep Muscle Spasms Away
Keeping your neck muscle relaxed at night and in a good supportive position can be the key to keeping muscle spasms to a minimum. Check out this very popular neck pillow on amazon.
Change what you are sleeping on
Use a supportive pillow at night - one with rolls is recommended so that you have proper alignment.
If you are using a flat pillow or a pillow that is too hard, consider making a change.
In the beginning changing your pillow can cause some short term pain, but perserve- it will make such a difference in the quality of your sleep, it will be worth it.
Put a tens Unit to Work
Use electrotherapy for the musculature use a tens unit on the neck and upper back area. You can use the tens unit on your upper back muscles such as the rhomboids and the trapezius muscles.
Massage with a topical Gel
You can use a pain relief gel like biofreeze on your neck and upper back muscles and do muscle massage. This blue stuff really works well. Also it is greaseless, odorless and does not stain your clothes.
Do Cervical Traction
Traction can provide a lot of relief for tightness. Its something simple you can do at home. I am sure you have tried traction at your physical therapists or chiropractors office before.
Watch Your Posture
Be aware of how you sit, how you stand and how you work throughout the day. This can make a big difference.
Use hot therapy
Use a heating pad on your neck and upper back area. This can be very soothing and help to relax that area very well. 10-15 minutes is all you need.
How Often Do you have Muscle Spasms that Are PainFul?
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Here is one pillow that can help with stiff neck
- Neck Pillow and Cervical Traction for Neck Pain Relief I Dr recommended neck pillows & neck pain
The arc4life cervical linear traction neck pillow helps with neck pain, stiff neck and more. It has a support and traction side.
Taking care of muscle spasms at home: an athlete shows you how
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