For many, muscular pain makes or breaks their day. Our sedentary lifestyle, being in front of the computer for 8 hours straight, and poor sleep are some of the causes of muscular problems. These can prevent us from carrying out our daily activities.
In this article, we’ll talk about how to deal with muscular problems without resorting to drugs.
Tips to eliminate muscular pain
Maybe you exercise a lot, or maybe you don’t move your body very much. Either way, you can still put the following tips into practice to eliminate what is known as intolerable muscular pain:
Do you want to know more? Read: Avoiding muscular pain after exercising
1. Apply ice
Ice reduces inflammation in the muscles when they are injured. However, for this technique to be effective, you should apply it immediately (when the pain begins).
It doesn’t help to apply ice two days later.
- To avoid burning the skin, wrap the ice cubes in a washcloth or plastic bag and keep it on the area for 10 to 15 minutes.
- Another option is to take a bath in cold water.
2. Do some stretches
We can do these exercises anywhere: either in the office, the gym or at home.
A series of stretches that last 10 minutes each can help us to reduce pain from being in the same position a long time or from vigorous exercise.
However, stretching doesn’t help the muscle if it is injured or if we force it too much.
Every morning when you get up, do a 5-minute routine that includes leg and arm stretches. This way, you will reduce the pain and avoid major injuries. Besides, it is an excellent way to begin your day.
3. Take a shower
If applying ice doesn’t work because the area is not inflamed, then try the opposite technique.
- Take a shower in the hottest water that you can tolerate to relax the muscles.
- A good option is a bath with Epsom salts or a bubble bath.
- As for steam baths, these are effective to relax, relieve tension, and reduce muscular pain. You can do this at home or go to a sauna or spa (where you may also get a massage).
Active recuperation is a great way of coping with muscle pain because it avoids being sedentary. If your muscles are bothering you lately, then try to walk a bit more.
- You don’t need to walk miles and miles. You can begin with parking a little farther from your work so that you can walk.
- While you walk, you can rotate your shoulders, move your arms and turn your head from side to side to feel more relief.
Although it’s not recommended to give yourself a massage (because not knowing how to do it can worsen the situation), sometimes we can’t go to a professional.
In that case, you can at least softly exert pressure by making circular movements to relax the pain.
Nevertheless, it would be better to visit an expert once a week if the pain is habitual and frequent.
This person will use effective techniques and creams, oils and gels that relax the muscles.
Stress, routines and obligations are the principal causes of muscular pain. Because of this, sleeping well every night is fundamental. Also, taking an afternoon nap is also beneficial.
Try to go to bed at the same time every night and rest at least 8 hours each night. Don’t forget that muscles recuperate and heal during the night.
7. Do Yoga
This thousand-year-old technique not only reduces muscle pain, but also helps you avoid it.
Doing yoga regularly improves flexibility, prevents cramps and alleviates stress. This is exactly what your body needs.
If you can’t go to a yoga center, you can have a simple yoga routine at home several times a week. You can even find yoga routines on YouTube!
8. Mini massages
Depending on the area of the body that hurts you, you can enjoy the advantage of a natural rubdown. Basically, this is rubbing the muscles with a washcloth or towel soaked in hot water.
To increase effectiveness, we recommend adding an ingredient with anti-inflammatory properties such as:
- Apple cider vinegar
- Ground black pepper
9. Eat well
Often, a lack of certain nutrients causes muscle spasms, cramps or muscular pain.
- Try to eat a balanced diet that includes all of the food groups: protein, carbohydrates, healthy fats, and simple sugars.
- In addition, include raw fruits and vegetables that are in season in your meals. Also make sure to include red meat, legumes, nuts, seeds and dried fruit.
See this article: 5 Simple tips to eliminate salt from your daily diet
10. Drink water
When your muscles aren’t well hydrated, they’re vulnerable and can’t recuperate.
If we add excessive exercise or being too sedentary to this, it’s not unusual that our muscles are sore.
To avoid this, try to accomplish the famous “at least 8 glasses of water per day” advice. However, you should increase this amount when it’s very hot or when you’re very active.