What Causes Muscle Cramps and Spasms at Work?

Nothing brings a productive moment at work to a grinding halt quite like a sudden muscle cramp. One moment you're moving great and the next you're doubled over in pain, waiting for your muscles to release their iron grip.

For workers in manual labor jobs, muscle spasms aren't just uncomfortable—they can be downright dangerous and costly.

Understanding what causes muscle cramps and spasms at work is the first step toward preventing them. The good news? Most muscle cramps that you might have at work are preventable with the right knowledge and strategies.

Causes of cramps and spasms

Muscle cramps and spasms can strike without warning, but they rarely happen without reason. Several factors contribute to these painful episodes in the workplace:

Dehydration

When your body loses more fluids than it takes in, your muscles don't receive the proper hydration they need to function smoothly. This is especially problematic for workers who sweat heavily or work long shifts without taking advantage of water breaks.

Electrolyte imbalances often go hand-in-hand with dehydration. Your muscles rely on a delicate balance of sodium, potassium, calcium, and magnesium to contract and relax properly. When these minerals become depleted through sweat or poor nutrition, muscle spasms frequently follow.

Overuse and fatigue

When your work involves the same repetitive motions or prolonged physical activity, you can easily exhaust specific muscles. When muscles become overworked, they're more likely to cramp and spasm as they struggle to maintain normal function.

Poor posture and awkward positioning  

Ergonomics aren’t just for office workers who buy funny-looking keyboards. It involves everything from your lifting technique to how you stand.

Poor posture and non-ideal ergonomics often force your muscles to work harder than necessary. Holding unnatural positions for extended periods creates tension that can trigger spasms, particularly in the back, neck, and shoulders.

Inadequate warm-up

As former athletes are probably well-aware, not warming up before physical tasks leaves your muscles unprepared for sudden demands. Cold, tight muscles are significantly more prone to cramping than properly warmed-up ones.

Underlying medical conditions

Muscle cramps aren’t always just a posture or repetitive motion thing. Certain medical conditions, like diabetes, thyroid disorders, or circulation problems can increase your susceptibility to muscle cramps. Certain medications may also contribute to the problem.

Heat and muscle cramps

Take extra caution if you have muscle cramps or spasms when you’re working in the heat. Dehydration and excessive sweating both contribute to the likelihood of cramps, and could indicate the early onset of symptoms of heat exhaustion or heat stroke.

What to do when you start cramping

When a muscle cramp or spasm strikes during work, your immediate response can make the difference between a brief interruption and a prolonged painful episode.

• Stop the activity immediately. Continuing to work through a muscle cramp often makes it worse and can lead to injury. Give your muscles permission to rest and recover.

• Gently stretch the affected muscle. For leg cramps, try straightening your leg and flexing your foot upward. Back spasms may respond to gentle forward bends or knee-to-chest stretches.

• Apply heat or cold based on what feels most comfortable. A warm compress can help relax tight muscles, while ice can reduce inflammation and numb pain. Experiment to see which works better for your specific situation.

• Massage the cramped area using gentle, circular motions. This helps increase blood flow and encourages the muscle to relax. If you can't reach the affected area, ask  someone for assistance.

• Hydrate immediately with water or an electrolyte solution. Avoid caffeinated or alcoholic beverages, as these can contribute to dehydration.

• Rest until the cramp completely subsides. Returning to work too quickly often triggers additional spasms. Take the time your body needs to fully recover.

How to prevent muscle cramps

Prevention remains your best defense against workplace muscle cramps. Building these strategies into your daily routine can significantly reduce your risk:

• Maintain proper hydration throughout your shift. Drink water regularly, to avoid the sensation of thirst. A good rule of thumb during physical work is to set a timer for every 15 minutes to remind yourself to take regular sips of water.    

• Warm up before starting physical tasks. Spend 5-10 minutes doing light exercises or stretches to prepare your muscles for work. This small investment of time can prevent hours of pain and lost productivity.

• Take regular breaks to rest and stretch. Set reminders if necessary to ensure you're giving your muscles periodic relief from repetitive motions or sustained positions.

• Improve your workspace ergonomics whenever possible. Use proper lifting techniques, adjust workstation heights, and utilize mechanical aids to reduce muscle strain.

• Wear appropriate clothing that allows for proper ventilation and doesn't restrict movement. In hot environments, choose lightweight, breathable fabrics that help your body regulate temperature.

• Start slow when returning from time off or starting new tasks. Your muscles need time to adapt to increased demands.

• Address underlying health issues by working with your healthcare provider to manage any medical conditions that may contribute to muscle cramps.

Specialist postural and biomechanical strategies from Work-Fit

The strategies for keeping workers safe and healthy are rarely universal: what works for one shop floor makes no sense to try to do out on a job site. This is where a customized approach that’s specific to your workplace and workers can shine.

With Work-Fit, you gain a team of industrial athletic trainers who work alongside your teams, teaching them injury prevention strategies, giving them individual health and wellness recommendations, and making the day-to-day grind feel a little more personalized, all while improving productivity and reducing the cost of injuries.

Learn more about what we can do for your team by calling our team or contacting us online today.