Muscle spasms can range from being uncomfortable to extremely painful. A muscle spasm is when the muscle contracts and becomes tight. If you are experiencing pain or spasming in your upper back, tight muscles such as your trapezius, rhomboids or levator scapulae may be the reason.
Common causes for upper back spasming may include: – Dehydration
– Poor posture
– Low magnesium levels
Tracking your activities throughout the day may also assist in narrowing the specific causes of your back spasming.
Spasms in the upper back can be treated effectively with a conservative approach. Here are the top three most effective ways to get rid of upper back spasms.
Soft tissue Occupational Therapy:
Soft tissue occupational therapists work to increase people’s strength, flexibility, stability and overall performance in daily activities. They use a hands on approach to treat tight and painful muscles, reduce spasming and increase function. A soft tissue occupational therapist will also work holistically, meaning that they will assess other areas of your life such a sleep and work to assist in treating your upper back pain.
Heating tight muscles helps them to relax and lengthen, thus reducing pain. Topical heat packs or a warm bath are great ways to gently heat a sore upper back. Heating muscles increases blood flow and oxygen levels to the muscle, helping it to repair. Increased blood flow also allows for the removal of toxins produced by the body as a by-product of metabolic functions. Topical ointments such as tiger balm and eagle balm are also useful for heating muscles and helping them relax.
Increasing your magnesium intake may also assist with relieving upper back spasm. Magnesium is a mineral that is vital to muscle function. The role of magnesium is to assist muscles with producing a smooth contraction. Without adequate levels in your body, the muscles are unable to contact in an organized way and may go into spasm. In terms of increasing your intake, magnesium is naturally occurring in foods such as bananas, leafy greens and nuts. There are also plenty of options of magnesium supplements to top up your levels. Magnesium powder is the most easily absorbed form. When the powder is dissolved in water, the particles are more accessible to the body. Combining your magnesium intake with a drink bottle’s worth of water is also a great way to ensure you are staying hydrated throughout the day.