LOCALIZED MUSCLE PAIN

Localized musculoskeletal pain is often caused by spasm of the muscle. Imaging studies may reveal various abnormalities, including arthritis, narrowed joint space (bone on bone), or osteoporosis. In the spine, findings may include spinal stenosis or spondylolisthesis. None of these findings guarantee that any one or more of them are the cause of your pain. 

How can you know if your pain is caused by a spasm? No one can say for sure, just from an X-Ray. You should consult with a physician to exclude fracture or other cause of the pain before assuming it is muscle or tendon spasm. 

In discussing your findings with your doctor, the two of you can determine whether testing mandates immediate intervention, or whether self-treatment of spasm may be pursued. If the latter is allowed, there are several things you can do.

Muscle spasm can often be felt by placing your hand on the painful area and notice the movement of tissue. Another finding is trigger point tenderness. That means that when you push on the spot, it hurts. If you move your finger 1 cm. away, it is not nearly so tender. Redness should not be present.

You can go to a physical therapist for this. Stretching exercises, direct pressure therapy, and dry needle treatments are usually helpful. Massage therapy reduces the pain. Chiropractic treatments are also useful. Cortisone injections are frequently given to combat inflammation, thus reducing pain. These solutions require many visits to the health care provider.

You can also work on the pain yourself. 

• Stretching the affected tissue is important and produces relief. Knowing the proper stretch to do may take instruction from a health care provider. Doing the stretch multiple times daily, every day, may be necessary. Focused consistency is the order for this therapy. Intermittent and  infrequent stretching allows the spasm to regenerate. It is crucial to not overstretch and cause more injury. Best to under stretch gently until you know your own tolerance.

• Range of motion exercises can be highly beneficial. Guidance from a professional may be needed. Begin gently and increase as allowed by how it feels.

• There are many tools on the market that put pressure on difficult-to-reach trigger points. These spots of maximum tenderness are the center of the spasm. You hold the tool so it is pushing on the most sensitive spot, which can be anywhere from the upper neck to the foot. As one spot of spasm improves, another may develop. Move the device accordingly.

• Electrical massage tools, now with rechargeable batteries, are very effective for this disorder. The massage head is placed against the trigger point and held there. The most tender spot may move as muscle spasm eases at the point being massaged. Then you need to move the vibrator over to where you feel tenderness
• Lying down on an object – like a tennis ball – which presses on the trigger point brings relief. Some people use a type of harness that holds the object in their sleep. Some just do the pressure technique for 10-30 minutes at a time, several times a day.

• Epsom salt baths are tried-and-true for all musculoskeletal pains. They have to be taken every day. Add about 1 cup of epsom salts to very warm water and soak for 15-20 minutes. 

• There are many topical creams and ointments that help with pain. Read the ingredients to differentiate the various options. If the contents of the product are not the same as another product, then these are 2 different treatments.

• Hot and cold applications are great. The general rule is cold for the first 3 days after an injury, and then heat. Get examined by a physician if pain worsens, or if it persists beyond 3 days. If there is no acute event (injury), then try either hot or cold. Whatever makes you feel better is the correct course. Direct use of ice, high heat, or prolonged exposure to either may injure tissue. Always get the advice of a health care provider to be sure you are not causing yourself harm. Never administer heat or cold for more than 30 minutes at a time.

• Your bed may be too soft or too firm. Unfortunately, there is no way to be certain whether a soft or firm mattress is the most ideal for your problem.
  • Buying and trying different mattresses is expensive. 
  • You can try flipping your mattress over. 
  • You can also put the mattress on the floor, making it effectively firmer. 
  • For less cost than a new mattress, you can experiment with different types of bedding, like a futon or memory foam. 
  • You may have seen ads for a wide variety of sleeping innovations. But you really won’t know if any work for you without trying them. Free returns simplify this problem, but many people are reluctant to return things they have already purchased. And the return process can be complicated.
  • If you have the opportunity to sleep somewhere other than your own home, like in a motel or at a friend’s house, note any difference in the quality of the mattress and how it makes you feel. 

• Sleep position is important. If you sleep on your side, try sleeping on your back. And vice versa.

• Don’t slouch when sitting. Stand straight.

• Reducing stress and anxiety relieves most spasm pain. The treatment can be meditation, cognitive-behavioral therapy, or relaxation exercises. There are books and visual aids on the subject with detailed instructions for learning these techniques.

• Vitamins and minerals help with healing. Long term usage gives the best results. It is preventive as well as curative. Anytime you begin this treatment will be helpful. A prenatal  vitamin is a good example of the type of content you are looking for. In earlier blogs, I have recommended very high doses of vitamins and minerals as optimal.

• Do not stress painful areas by lifting or other similar activities. You may have to stop playing a sport until you are adequately healed. Do not resume activities that can aggravate your pain immediately when you begin to feel better. give yourself a time buffer for healing. 
• Smile a lot, especially when you are doing things to reduce unwanted spasm. While smiling, focus your conscious attention on your facial muscles. This will distract your subconscious from concentrating on tightening up the various areas of the body that hurt. Distracting your anxiety by smiling helps with the healing.

Good luck.

Get your own copy of my new health book: “If Everyone Says I Look So Good, Then Why Do I Feel So Terrible?” It is currently downloadable for free at my website: www.drjackzoldan.com Many health insights and useful ideas are present in this book. Check it out. Tell your friends about it.While you are at it, read my other blogs on health of the body and spirit at www.so