How to Get Rid of Muscular Pain Without Medication

Stretches and massages are very effective to prevent and improve muscular pain.  Try to dedicate at least 10 minutes a day to stretching to avoid problems.
How to Get Rid of Muscular Pain Without Medication

Last update: 07 November, 2020

Relieving muscular pain without painkillers is possible through some simple stretching practices and gentle exercises. Of course, proper rest and hydration throughout the process are key.

Contrary to popular belief, absolute rest isn’t recommended -unless the doctor indicates it- because it can then affect mobility and the normal execution of activities.

Self-medicating isn’t advisable because it only hides the discomfort and doesn’t address the root of the problem so it’ll worsen. In fact, don’t take medication unless specifically prescribed by your doctor.

Let’s look at the options to relieve muscular pain.

Tips to naturally eliminate muscular pain

Use the following advice to mitigate back pain related to poor posture related to exercise or sleeping or after performing a demanding physical activity.

You can also put them into practice as a preventing measure against discomfort when you decide to abandon a sedentary lifestyle and adopt a more active one.

1. Apply ice

Ice reduces inflammation in the muscles when they’re 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. Heat can relieve muscular pain

Applying ice only works when there’s inflammation so the optional treatment is to use a warm compress over the painful area. You can use a seed bag for this purpose.

  • Take a shower that’s as hot as you can handle it in order to relax your muscles
  • Enjoy a bubble bath or one with Epsom salts 
  • Steam baths are quite effective in relaxing tension and reducing muscle pain; you can do this at home, go to a sauna or spa (they offer muscle-relaxing massages there)

3. Do some stretches


A woman stretching to relieve muscular pain.

Stretches can help reduce neck tension, a physiotherapist can tell you more about the best ones for you.

  • You can do them anywhere, be it at the office, the gym, or home
  • A series of stretches lasting about 10 minutes can help reduce pain from long periods of sitting down or from a heavy exercise routine
  • Stretching isn’t helpful when a muscle is injured or overly strained
  • Every morning as soon as you get up, follow a five-minute routine that includes stretching your arms and legs in order to reduce pain and avoid contractures; it’s also a good way to start the day

4. Walk

Active recovery is great because it counteracts sedentarism. Try to walk a little bit more if your muscles hurt too much due to your desk job.

  • You don’t have to walk for miles, just start with a few blocks; for example, by leaving your car parked a little bit further from your office
  • Rotate your shoulders, move your arms, and turn your head to the side for more relief as you walk

5. Physiotherapy


A person massaging another.
It’s important to choose a professional masseur in order to relieve neck pain.

Self-massage isn’t recommended because the wrong technique could worsen the situation), sometimes we can’t go to a professional. Therefore, it’s best to put yourself in the hands of a physiotherapist.

The ideal scenario would be to visit one once a week if the pain is chronic. They have many effective techniques to apply that involve the use of lotions, oils, and gels that can help relax the painful area.

6. Rest is great for muscular pain

Stress, anxiety, routine, and duties are the main causes of muscle pain. This is why a good night’s sleep is essential. Also, take a 20-30 minutes nap in the afternoon if you can.

Try to go to bed at the same time and get at least 8 hours of rest a day. Don’t forget that muscles recover and heal during the night.

7. Scrub

Enjoy the advantages of scrubbing any painful area of your body. It’s basically a matter of rubbing your muscles with a wet hot cloth towel.

8. Do yoga

A woman doing yoga for muscular pain.
You can do the bridge with or without support (a rubber ball or a cushion).

You can do yoga in order to remove muscle pain (or avoid it, as the case may be).

In fact, the regular practice of this discipline improves flexibility, prevents cramps, and relieves stress. Just what your body may be needing.

Try following a simple routine at home several times a week if you cannot enroll in a specialized yoga center. There are many videos online that are useful for this purpose.

9.  Eat properly


Often, a lack of certain nutrients causes muscle spasms, cramps, or muscular pain.

  • Eat a well-balanced diet that includes all food groups: protein, carbohydrates, healthy fats, and simple sugars such as honey
  • 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
  • Keep your consumption of salt to a minimum

10. Drink water for muscular pain

A woman drinking water.

When your muscles aren’t well hydrated, they’re vulnerable and can’t recuperate. It’s no wonder your muscles might be sore if you exercise too much or seldom move.

To avoid this, you must drink enough water a day, depending on your level of thirst. It doesn’t have to be two quarts, but make sure it’s at least three glasses a day.

Consult your doctor if you don’t find relief with any of the advice mentioned here. You might in fact need some type of analgesic or anti-inflammatory together with a treatment that includes periodic physiotherapy sessions.

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