As an acupuncturist & bodyworker for many years, I am frequently asked many questions about everything under the sun from why is my blah, blah sore to hangover headaches to what should I eat when I’m (fill in the blank)?
One that seems to pop up at least once a week is “Why is there a knot on my back or how does this happen? And it’s always there, what can I do to get rid of it?”
All right folks, so here it is my Wellness Tip List for ‘What is that knot doing there?’
1st lets start with
What is a Muscle Spasm/Cramp?
Muscle cramps are involuntary and often, painful contractions of the muscles which produce hard or bulging muscle mass. They commonly occur when a muscle is over used or injured. Some spasms occur because the nerve that connects to a muscle is irritated. It feels very tight and is sometimes described as a knot.
What are the common causes of Muscle Spasms:
- Muscle Fatigue
- Heavy exercise
- Dehydration
- Depleted magnesium or calcium stores or other metabolic abnormalities
- Medications
What Increases Muscles Spasms
- Caffeine
- Alcohol
Caffeine and alcohol are diuretics-(it increases urine production) and dehydrates the body.
- Cigarette Smoking- They also dehydrates the body and depletes minerals in the body such as vitamin C, beta-carotene, zinc, calcium, folate, omega-3 and 6, and decreases oxygen intake into the lungs and body.
- Processed Sugar: It affects the body’s calcium level needed for smooth muscle function.
- Excessive Salt in body retains fluids and keeps you from feeling thirsty even when you are dehydrated.
- Insufficient sleep increases the hormone cortisol. Excessive cortisol in the body breaks down muscle tissue, increases cravings for carbohydrates and tells the body that it’s in ‘stress mode’ the ‘fight or flight’ response to stress.
What to do to prevent/ reduce Muscle Spasms
Massage the affected area with/ without an ointment i.e. Tiger Balm, Kwan Loon oil or Traumameel/arnica cream. While these are external, affective and occasionally temporary solutions to muscle spasms, consider the following:
- Drink sufficient water- Hydrate! Hydrate! Hydrate! Water moistens tissues, regulates body temperature, carries nutrients and oxygen to cells and lubricates joints.
- Increase minerals and electrolytes
Magnesium: nuts-almonds and cashews, soy products, whole grains, avocadoes. Magnesium deficiency has signs of fatigue, hyper excitability, sleepiness, reduced ability to learn, assists in muscle contraction and relaxation and helps in synthesizing protein.
Calcium and complex B’s: leafy green vegetables-broccoli, collards, kale, mustard greens, bokchoy, alfalfa sprouts has B’s. Calcium maintains healthy teeth and bones, blood coagulation, transmission of nerve impulses, muscle contraction and relaxation and normal heartbeat.
Potassium: citrus fruits, apples, bananas, apricots – dried more than fresh, broccoli, peas, lima beans, tomatoes, potato skins, spinach, parsley, salmon, cod, sardines. Potassium is a mineral involved in electrical and cellular body function. It is necessary for building of muscles and normal body growth. Potassium deficiency show signs of fatigue, slow reflexes and muscle weakness.
- Stretching affected area: before/ after exercise, a few minutes before bedtime. Stretching the affected area is basically lengthening a contracted muscle which usually provides relief
- Increase sleep: rest and relaxing the body *(or when traveling take siesta naps). Sleep is usually when the body heals itself and refer to #6 of What Increases Muscle Spasms.
It’s important to eat balanced meals, drink water daily and get sufficient rest for your body. These are possible causes to muscle spasms and suggestions that may help decrease and alleviate your discomfort. It’s not meant to replace the advice of your physician.
If you have questions about anything I have written or any general health concerns, please feel free to contact me anytime.
- Does our body and brain shut down for rest and relaxation during sleep time?
NO. No evidence shows that any major organ in the body, including the brain shuts down during sleep. Some physiological processes actually become more active while you sleep, such as secretions of certain hormones and brain activity related to learning and memory.
- Do people need less sleep as they get older?
NO. Older people don’t need less sleep, but often get less sleep or find sleep less refreshing. As people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older people are more likely to have medical conditions that disrupt their sleep.
- Can you make up for lost sleep during the week by sleeping more on weekends?
NO. While this can relieve part of sleep deprivation, it will not completely make up for the lack of sleep. This pattern will not make up for the impaired performance during the week due to fatigue from not sleeping enough. Furthermore, sleeping later on the weekends can affect your biological clock. It can increase difficulty to sleep at the right time on Sunday nights and get up early on Monday mornings.
- Is worry, the main cause of insomnia?
NO. Although worry or stress can cause a short bout of insomnia, a persistent inability to fall asleep or stay asleep at night can be caused by a number of other factors. Certain medications and sleep disorders can keep you up at night. Other common causes or insomnia are depression, anxiety disorders, asthma or arthritis may have symptoms that become more active at night.
- Are naps a waste of time?
NO. Naps are not substitutes for a good night’s sleep. They can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. Avoid taking a nap late in the day because it can interfere with your ability to fall asleep at night. Limit naps to 1 hour or less because longer naps make it harder to wake up and get back in the swing of things. Taking frequent naps during the day may indicate a sleep disorder that needs attention.
Source: Top 10 Sleep Myths-Your Guide to Healthy Sleep from National Center on Sleep Disorders Research.
How Does Acupuncture help Insomnia?
Besides improved sleep, those who have used acupuncture treatment have obtained an increased feeling of well-being and feel considerable improvement in their overall health. Acupuncture can regulate Qi which vary with stress levels. Acupuncture can reduce nervous and irritability sensation, lower feelings of anxiety, relieve muscular tension and cramping. People often tighten their jaws, stomach and hunch over when stressed.
Acupuncture treatment for insomnia is often specific according to the needs of an individual.
Nutrition: A diet high in calcium, magnesium, phosphorus, potassium and vitamins B & E is recommended. These nutrients are easily depleted by stress.
Avoid caffeine (coffee, tea, cola, chocolate), tobacco, alcohol and sugar whenever possible.
Avoid foods that contain Tyramine near bedtime. Tyramine increases the release of the brain stimulant, norepinephrine and can increase blood pressure. Food with high content of tyramine include bacon, cheese, chocolate, eggplant, ham, potatoes, sugar, sausage, spinach and tomatoes. If you are prone to headaches or Migraines, it’s also best to avoid these foods.
Lifestyle instructions:
- If insomnia is related to work or stress, try not to work in the bedroom and remove anything that may remind you of the office. A warm bath or light snack before bedtime may also be helpful.
- Regular exercise, adequate rest and normal sleep patterns are beneficial for stress reduction. Yoga along with meditation is commonly used together.
- Practice daily meditation exercises at least twice. It can even be just 5 minutes. However the longer meditation time, the better.
- Get away from daily routines and do something enjoyable to relieve stress whenever possible. Such as walking your dog or listening to your favourite song.
- Reduce noise. Noise greater than 65 decibels can cause psychological disturbance, greater than 90 decibels can cause emotional and vegetative consequences and greater than 120 decibels can cause nervous system and hearing damages.
