What Causes Muscle Spasms and How to Stop Them

6.4.2025 0 comments

Author: Trisha Houghton, CNS, ASIST

Sometimes our muscles develop a mind of their own, sending us sharp and painful signals that we have pushed them too far. This is what we commonly refer to as muscle cramps or muscle spasms.

If you have ever been jolted awake by a leg cramp in the middle of the night, you are not alone. Research shows that over 50% of adults in the US experience muscle cramps at some point in their lives, and about 6% experience nocturnal cramps.

For some people, these spasms could be a swatting discomfort. But most muscle crampsare harmless and result from factors like muscle fatigue or dehydration and some cansignal an underlying medical condition.

Stretching and regular exercise are often recommended to prevent spasms. But what happens when these exercises trigger muscle spasms instead? What unhealthy habits could trigger your muscles’ desperate attempt to get your attention?

At the end of this article, you will have finger-tip knowledge of the causes of muscle spasms, how to get immediate relief from leg cramps and practical steps on how to prevent muscle cramps.

What Are Muscle Spasms?

A muscle spasm is a sudden and involuntary contraction of one or more muscles. They can last a few seconds or extend to several minutes and are most common in the legs, arms, abdomen, back and neck.

Spasms should not be mistaken for muscle splinting, which is usually the body’s protective response to a musculoskeletal disorder.

How and When Do Muscle Spasms Occur?

The muscles in your body respond to electric signals from the nerves in your brain or spinal cord, telling them when to contract and relax. Sometimes when you are tired or dehydrated, the balance between nerve signals is disrupted, sending too many or oppositely, no relaxing signals.

The muscles then contract suddenly and remain tight. In a normal contraction, the muscles relax afterwards, but during a spasm, the brain delays the relaxation signal, leading to a prolonged and painful cramp.

So, muscle spasms are glitches that keep your muscles in a knot for an extended period. 

Leg spasms, like the Charley horse, frequently occur while playing sports, but involuntary muscle spasms are also common on your face, affecting your jaw and eyelids.

Depending on the type and location of cramping, muscle spasms may signal underlying muscle weakness or other risk factors.

Types of Muscles Spasms

Muscle spasms can vary in presentation. They can be categorized into a few main types based on their nature and location. Again, most of the time, muscle cramps or spasms are not anything to worry about. However, sometimes they can indicate an underlying neurological condition. 

From a neurological standpoint, muscle spasms can be classified into two types of contractions: Tonic (continual contraction) and Clonic (rhythmic contractions) spasms. This classification is particularly used to differentiate seizures, and is based on the motor activity and the physiological response of the muscle during a cramp.

An understanding of these patterns helps to identify if you have an underlying neurological condition and choose the right treatment approach:

• Tonic spasms involve a single prolonged contraction of a muscle or group of muscles. In this type of episode, the muscle remains rigid, lasting from seconds to minutes and causing pain and discomfort. Tonic spasms are common in neurological disorders such as epilepsy, cerebral palsy and multiple sclerosis.

• Clonic spasms are characterised by repetitive, rhythmic episodes of muscle contractions and relaxations. Though less painful than tonic spasms, clonic spasms are also associated with neurological disorders like seizures. Clonic spasms may affect a single limb or multiple body parts.

Other types of muscle spasms include myotonic spasms, dystonic spasms, fasciculations and spasticity. However, all types of spasms are distressing and may require a physical exam for proper diagnosis and management. The goal is to reduce the frequency and severity of these spasms.

Common Causes of Muscle Spasms

Understanding the causes of muscle spasms is important for both prevention and management. Rather than an exact cause, several contributing factors, ranging from lifestyle habits to underlying conditions, can trigger muscle cramps.

Below are some of the most common causes of spasms.

Dehydration and Nutritional Deficiencies

The body depends on proper hydration for all functions, including cellular and muscular functions. When you are dehydrated, especially after excessive sweating, it can lead to an electrolyte imbalance.

Electrolytes such as sodium, potassium and calcium are important for proper nerve signal transmission and muscle contraction. Even mild dehydration tends to cause muscle cramping.

Nerve Compression

Nerve compressions in the spine from conditions like a herniated disc or poor posture can irritate or damage the nerves that control muscle movement. The result – persistent lower back or leg spasms.

Nerve-related spasms are usually severe and require neurological assessment to diagnose.

Poor Blood Circulation

Restricted blood flow due to tight clothes, wrong footwear and vascular conditions can deprive muscles of oxygen and other essentials. This can cause painful cramping, especially in the calves or feet.

A typical example of where poor circulation can lead to muscle pain and spasm is seen in Peripheral Artery Disease.

Underlying Medical Conditions

As we stated above, muscle spasms can be symptoms of various chronic medical conditions:

• Neurological disorderssuch as multiple sclerosis (MS) and amyotrophic lateral sclerosis (ALS) can lead to muscle stiffness and spasms.
• Endocrine disorders such as hypothyroidism may cause muscle stiffness by slowing down metabolism.
• Diabetic neuropathy, common in people living with diabetes, also disrupts nerve signals which can result in muscle spasms.

Additionally, kidney disease can lead to electrolyte imbalances that affect nerves controlling muscle function..

Medications

Some medications are known to cause muscle cramps as side effects:

• Diuretics, commonly used to treat high blood pressure, can deplete potassium and magnesium levels, causing electrolyte imbalances.
• Statins, used to lower cholesterol, have been associated with muscle cramps and muscle weakness by some.

Additionally, asthma drugs such as bronchodilators also list muscle cramping as a potential adverse effect.

Others

Other common causes of muscle spasms are physical inactivity and overexertion of the muscles. It is important to trace the root cause of your spasms, as this is the first step in prevention and management.

It is also important to note that spasms may be caused by one or more of the above symptoms or none. Consult your doctor about your suspicions before making any lifestyle changes or quitting a medication.

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Symptoms To Recognise

Muscle spasms could vary in frequency, intensity and duration, ranging from mild twitches to severe contractions. It is important to know the common symptoms that tell you when a cramp is developing or occurring.

To spot a cramp, look out for:

• Sudden, sharp pain that comes quickly and can be intense;
• Tight or hard muscles that feel knotted to the touch;
• Involuntary muscle movement, like eye twitches;
• Repeated twitching or jerking, as seen in clonic spasms;
• Sore and lasting discomfort in the muscle area.

Recognising these symptoms early can help prevent further injury and ease discomfort.

While these symptoms do not necessarily indicate a specific musculoskeletal injury, they should not be ignored. Our body parts work together in perfect synchrony, so even mild symptoms deserve immediate attention.

Immediate Relief for Muscle Spasms

The good thing about muscle spasms is that quick action can bring relief.

Here are some immediate relief actions:

1. Stop, rest and take deep breaths.
2. Stretch and gently massage to relax the muscle fibres and increase blood flow.
3. Apply heat pads for tight and sore muscles or cold compresses for painful cramps and inflammations.
4. Drink plenty of water and electrolyte-rich fluids to stay hydrated and revitalised.
5. Use over-the-counter muscle relaxants after consulting your doctor.

By acting quickly and using these simple techniques, you can ease the discomfort of muscle spasms and help your body recover faster. However, it is even better to take steps to prevent muscle spasms whenever possible.

Preventive Tips for Reducing Muscle Spasms

Preventing spasms starts with healthy habits, exercises and diets that reduce muscle weakness and fatigue. Factors like age and underlying medical conditions must also be considered when working to prevent muscle spasms.

To prevent muscle spasms, remember to:

• Stay hydrated;
• Exercise and stretch regularly;
• Gradually ease and wind down your body into and out of physical activities;
• Maintain a balanced diet;
• Rest your muscles.

Muscle spasms are side effects of some medications. Consider talking to your doctor for adjusted doses or possible alternatives

Consult your medical doctor to assess if using magnesium complex supplements, calcium, and/or potassium is recommended to relax muscles and prevent painful cramps caused by mineral deficiency. (Note, these are supplements however, these specifically affect heart rhythm so do consult your medical doctor.)

If you engage in intense sports or already have a condition that triggers spasms, the goal should be to minimise frequency and intensity rather than eliminating them. Always listen to your body and don’t push your muscles too hard. Some spasms ease with resting and not more exercise. However, if stretching is advised by your doctor, perform it gently and with care.

Stretching and Exercise Techniques

Physical exercises improve overall well-being and are one of the smartest ways to end muscle fatigue and avoid musculoskeletal disorders. Stretching is one way to exercise your muscles, increase blood and oxygen circulation, and strengthen your muscles.

Below are some simple stretching and exercise techniques.

• Calf stretches

These are designed to lengthen and improve the flexibility of your muscles in the lower back of your legs.

To perform a calf stretch:

1. Stand facing the wall with one leg slightly behind the other
2. Place your hands on the wall while keeping your heel firmly planted to the ground.
3. Bend your front knee slightly, feeling the stretch at the back of the leg behind.
4. Hold for 20-30 seconds and switch legs

• Hamstring Stretch

Your hamstrings are located at the back of your thighs and help you bend your knees and tilt your pelvis.

To perform a hamstring stretch:

1. Sit or stand with your legs extended in front of you. While sitting, you can bend one knee slightly upward while the other leg is stretched out.
2. Lean forward gently, reaching to your toes and keeping your spine straight.
3. Hold for 20–30 seconds, then switch.

• Quadriceps stretch

The four muscles located at the front of your thigh are called the quadriceps. Quadricep stretches help to relieve tightness in these muscles.

To stretch your quadriceps:

1. Stand tall and pull one foot toward your buttocks with your hand.
2. Feel the stretch in the front of your thighs
3. Keep your knees together and avoid arching your back.
4. Hold for 20–30 seconds, then switch legs.

• Neck stretches

Neck stretches help to avoid cramps, improve posture and lengthen neck muscles and joints.

Simply tilt your head towards one shoulder, without raising your shoulder. Hold for 15-20 seconds and switch to the other shoulder.

• Back stretch 

A back stretch generally refers to any exercise that aims to reduce tension and relax the muscles and tissues of the back.

Some back stretch exercises include:

• Knee to Chest Stretch: Lie on your back, pull your knees towards your chest until you feel the stretch in your lower back and hips. Hold for 20-30 seconds.
• Lower Back Rotational Stretch: Lie on your back with bent knees, slowly roll your knees to one side, keeping your shoulders on the floor. Hold for a few seconds and repeat on the other side.
• Cat-Cow Stretch: Get on your hands and knees, arch your back (cat pose) and then lower it to engage your core (cow pose). Alternate between the two poses and repeat for 30 seconds.

When to Consult a Doctor

Muscle spasms are usually harmless and are signals of muscle fatigue.

But consult your doctor if:

• Your spasms become frequent and unexplained
• They last longer than 10 minutes
• The spasms cause swelling, weakness or numbness
• You notice skin changes along with the muscle spasms

Muscle spasms may be common, but they shouldn’t be ignored, especially if they occur often or affect your quality of life. If symptoms worsen, consult your doctor for a physical exam.

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Frequently Asked Questions

What is one of the important natural muscle relaxers?

Of all the minerals, magnesium is one of the most important natural muscle relaxers and can be gotten from magnesium-rich diets such as leafy greens, nuts, seeds and whole grains.

What bacteria cause muscle spasms?

The primary bacteria known to cause muscle spasm is tetanus (Clostridium tetani). It enters the body through cuts and releases a toxin that interferes with the nervous system, causing severe and painful spasms.

Does a lack of salt cause cramps?

Salt (sodium chloride) is an essential electrolyte for fluid balance and nerve transmission. A deficiency of sodium can cause muscle cramps.

References 

1. Muscle Cramps
2. Chronic Pain Among Adults — United States, 2019–2021
3. A scoping review on muscle cramps and spasms in upper motor neuron disorder–two sides of the same coin?
4. 12 Muscular Strength Exercises To Try
5. Muscle Spasms
6. Why Do We Need More Magnesium As We Age? (+ Best Sources)
7. Musculoskeletal Disorders
8. Nerve Compression Syndrome 
9. Peripheral Artery Disease
10. Muscle spasms and cramps
11. Why do muscle spasms (muscle cramps or twitches) happen?
12. How To Identify the Best Magnesium Supplement
13. Tetanus

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