Get up and stretch every 20 to 25 minutes. I first injured my back muscle when i was benching dumb bells on a flat bench. Do simple, little, easy movements of your upper body, shoulder blades, arms, neck, head. Learn how to cope with torturous muscle spasms in the upper back and most importantly, how to stop these spasms and get some much needed relief. At the same time it seems to grab hold of my lungs and not allow me to take deep breaths. Illustration highlights the rhomboid muscles in the upper back. Weak abdominal muscles, tight hamstrings, and weak lower back muscles make anyone more likely to have a back spasm than a person who is stronger and more flexible. Published: 30 December 2015 Back Spams - acute pain and contraction of the muscles. Preventing Back Spasms. For example, heavy lifting, as well as sports that involve sudden and repetitive movements, are common causes of muscle spasm in the back. Watch: Lower Back Strain Video Causes of muscle spasm. But any muscles, including your back, hands, feet, or toes can spasm. A spasm in the back can occur as the result of any type of strain or injury to the soft tissues of the back, including the muscles, ligaments, and tendons. Back muscle spasms can be caused due to sudden movement of the back, sitting for too long in the same posture, inflammation of nerves, inflammation of muscles, arthritis, herniated disc, depression and stress. Muscle spasms can last anywhere from a few seconds to 15 minutes. Ice However, when there is an underlying medical condition that is driving the occurrence of the chronic muscle spasms, then there are all reasons to worry about. Once you have recovered, avoid sitting in one position for long periods of time. Massage to the affected area will also help. I've recently had my third episode of this which I can't get a straight answer for. First, What is a Muscle Spasm? If you experience chronic muscle … By Sally Ann Quirke, Chartered Physiotherapist | Filed under: Muscle Spasms. The first step to understanding what your back muscle spasm is telling you is to visit a doctor and get an accurate diagnosis. Upper back muscle spasms which are a manifestation of injury or muscle strain, do not raise much of a concern, and they subside with a few simple self-care measures. I have injured my muscle twice now and both times it has taken exactly 1 week to heal. Some people may get a back spasm or two over the course of their life, and others are plagued with chronic and persistent twinges. I'll pull a muscle in my back, right side of my back, a little lower and left of my shoulder blade. Muscle spasms in the upper back are somewhat common but painful. If you notice symptoms of muscle spasm, physiotherapy is a very effective way of reducing your pain and helping you return to an active lifestyle. I tried to slowly lower the dumbbell because i didn't want to drop them and suddenly i felt a pop in my back and instantly my back starting hurting. Applying heat to … All recommendations will depend on the severity and location of your muscle spasm. The main symptoms of pain felt under the neck between the spine and the shoulder blades are strain, shooting pain, spasm, tenderness in the upper back, grinding or popping noise, swelling, tightness and muscle knots around the muscle, pain when breathing and loss of movement or pain while moving. Icing, Application of either OTC Asper cream, IcyHot or Flex all or Solanpas may help you. Risk factors for back muscle spasm includes age, decreased fitness, pregnancy, genetics and occupational risks. Essentially, that is how a back muscle spasm feels as that is precisely what happens to your muscle. If you suffer from the rhomboid muscle pain and think about the best treatment, then you have to focus on causes of this muscle pain at first. Sudden onset of muscle spasm in the low back is surprisingly common. While most muscle spasms in the back are harmless and can be effectively treated, some indicate that there’s an underlying issue that needs to be addressed. In fact, approximately eight out of 10 adults will experience it at some point during their lives. Pulled Muscle In Upper Back Treatments & Exercises By: Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES) , Last Updated: March 5, 2020 While pulling an upper back muscle is less common than pulling a muscle in your lower back , it can still have a detrimental impact on your life. It may be beneficial to ice the area with frozen peas wrapped in a wet tea towel or an ice pack to help reduce the pain and swelling.