How to Get Rid of Muscular Pain Without Medication

· February 27, 2019
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.

For many, muscular pain makes or breaks their day. Our sedentary lifestyles, 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 Naturally

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:

muscle relief from muscular pain

Do you want to know more?  Read: Preventing Muscular Pain after Exercising

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. Do some stretches

muscular pain

You 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’s injured or if you 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 your 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).

4. Walking

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.

5. Massage

muscular pain

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 your muscles.

6. Rest

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 sleep 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:

  • Rosemary
  • Apple cider vinegar
  • Ground black pepper

9.  Eat well

muscular pain

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.

 

Cutolo, M. (2016). Home Remedies for Sore Muscles and Pain. Retrieved from https://www.rd.com/health/fitness/home-remedies-muscles-soreness/

Rose Wilson, Debra (2017). The 7 Best Natural Muscle Relaxers. Retrieved from https://www.healthline.com/health/pain-relief/best-natural-muscle-relaxers