How to Relieve Muscle Pain? An Easy Guide to Manage Pain with Natural Remedies
Almost everyone has experienced muscle pain once in their lifetime. Muscle pain, or Myalgia as it is medically known, is defined as the straining of the muscle tissue, which causes discomfort. The human body is made up of over 700 muscles and tissues, and thus, it is literally possible to have muscle pain anywhere in the body!
But, not every type of body ache can be categorized as muscle pain. Muscle pain is often confused with nerve pain, but the two are quite different. While experiencing muscle pain, one tends to feel stiffness in the muscle, and the pain remains only for a short period. On the other hand, nerve pain is chronic in nature and is accompanied by a burning and/or tingling sensation.
Table of Contents
How to Relieve Muscle Pain Using Naturopathic Remedies
- Home Remedies
- Essential Oils
- Supplements
- Alternative Treatments
Causes for Muscle Pain
Muscle pain can be caused by a variety of activities. Overstretching the muscles while exercising, excessive stress and tension, or injuring the muscle in physical activity. Besides these, severe muscle pain can also be caused due to illness and medical conditions like thyroid and fibromyalgia.
Symptoms of Muscle Pain
Muscle pain is mainly characterized by deep discomfort in the affected muscle and is often accompanied by weakness, rash, dizziness, and swelling. If the muscle pain increases over time and does not subside even after taking the required medication, then it is advisable to consult a medical expert.
As muscle pain is fairly common, most of the patients prefer treating it at home using natural remedies and supplements. Let us look at some of the ways in which we can get rid of muscle pain.
CURE 1: Home Remedies for Muscle Pain
Muscle pain, which is not caused due to an infection or medical condition, can be easily treated at home using some simple remedies.
1. Hot or Cold for Muscle Pain
Why does this work?
A hot and cold press helps in giving muscle pain relief. A hot press increases blood circulation and softens stiff muscles. An Ice pack reduces blood circulation and also helps in reducing inflammation and swelling. It is evidenced that by alternating hot and cold ice packs, there is a marked decrease in muscle pain and swelling.
How to use?
A thick cloth/towel dipped in an ice bath should be applied to the affected area, followed by a warm compress. Ice bags can also be used for this purpose.
How much to use?
The alternate hot and cold compress therapy can be continued for 20-30 minutes 2 to 3 times a day. In the case of chronic muscle pain and swelling, it is advised that a doctor is consulted for further course of treatment.
2. Immobilization
Why does this work?
Immobilization refers to giving complete rest to the affected area of the body by discontinuing any movement. This helps in giving rest to the muscles and fastens the recovery process.
How to use?
Immobilization is good for muscle pain, and it can be done by either advising bed rest for the patient or bandaging the affected muscle. Reduced movement of the muscle, especially in hand, can be achieved by putting the hand in a sling. If the pain is in the leg, then bandaging the afflicted muscle and elevating it also helps in muscle pain relief.
How much to use?
Keeping the muscle immobilized for a 2-3 should help in relieving muscle pain. In case of severe muscle pain which does not get better by immobilization, a doctor should be immediately consulted.
The RICE Technique of Rest, Ice, Compression and Elevation also works well in curing muscle pain and is often advised by doctors as well. The RICE technique requires the patient to rest their muscles, apply ice compress and keep the muscle elevated to reduce inflammation.
CURE 2: Essential Oils
Essential Oils play an important part in relieving muscle pain and are recommended as an easy natural remedy to cure aches and strains.(1)
1. Ginger Oil
Why does this work?
Ginger oil provides a warming effect when applied over the muscles and thus helps in relieving muscle pain.
How to use?
Essential oils are quite concentrated and thus should always be mixed with carrier oils like coconut oil, olive oil, or Argon oil before application on the skin. Fifteen drops of the essential oil should be mixed with six teaspoons of carrier oil before application on the body. The ginger essential oil can be either massaged on the affected area or mixed in warm bathing water.
How much to use?
Essential oils can sometimes cause irritation on the skin, and thus a skin test should always be done before applying on the afflicted area. 5-6 drops of essential oil are enough for massage and relaxation.
2. Lavender Essential Oil
Why does this work?
The lavender essential oil has therapeutic properties and helps in alleviating pain as well as inflammation.
How to use?
Due to their concentrated nature, essential oil should be mixed with carrier oils like olive oil, coconut oil or Argon oil before application. The lavender essential oil can either be used as a massage oil or added to the bathtub filled with warm water. It will help in making the body relaxed and reduce inflammation.
How much to use?
There are chances that essential oils can cause skin irritations, and thus, a skin allergy test should be conducted on a small patch of the skin before full-fledged application. 5-6 drops of essential oils can be used for massaging 2-3 times in a day.
3. Eucalyptus essential oil
Why does this work?
Eucalyptus essential oil provides a cooling effect on the muscles and alleviates pain, along with inflammation.
How to use?
Eucalyptus essential oil’s 15-16 drops should be mixed with six teaspoons of carrier oils like Argon oil, Coconut oil, etc. before application. This essential oil can be used in a warm or cold compress, as a massage oil and even in your bathing water.
How much to use?
A few drops of the essential oil should do the trick. Always remember to do a skin allergy test 24 hours before application on the skin.
Besides the above essential oils, clove oil can be used to treat muscle pain. Juniper essential oil is recommended for relieving muscle tension and spasms.
CURE 3: Supplements
One of the major causes of muscle pain can be attributed to poor health and nutrition. If our body lacks some vital nutrients, it reacts by causing weakness in the body and muscle pain. Thus, consuming vitamins and supplements on a regular basis is essential to keep muscle pain at bay.
1. Vitamin B-1
Why does it work?
Vitamin B-1 helps in important body functions and is essential for a healthy body and mind. Lack of B-1 leads to nerve damage resulting in acute muscle pain along with weakness.
How to use?
Consuming food products containing vitamin B-1 is a healthy approach. One can also take vitamin supplements to make up for the deficiency. Food products that contain vitamin B-1 are legumes, pork and whole grains.
How much to use?
It is recommended that you consult your doctor before consuming vitamin b-1 supplements as it might interfere with your current medication.
2. Vitamin D
Why does it work?
Vitamin D is important for healthy bones and for absorbing calcium. Lack of vitamin D in the body can result in muscle pain.
How to use?
Vitamin D can be produced by the body if it is exposed to sunlight for even a few minutes in a day. Thus, it is recommended that you spend a few minutes in the sun every day. Multivitamin tablets can also be consumed to replenish the body with vitamin D.
How much to use?
Even though Vitamin D is essential for our body growth, any vitamin supplement should be consumed after consultation with the doctor.
3. Whey Protein
Why does this work?
Protein helps in keeping the muscles strong and avoids the chances of inflammation.
How to use?
Whey protein can be consumed separately as a supplement or can be included in the daily diet as well.
How much to use?
There is no strict measure of how much whey protein should be consumed in a day, but it is recommended that a nutritionist or a doctor is consulted before consuming the same.
In conclusion, it is clear that a healthy and well-balanced diet is very important for good muscle health.
CURE 4: Alternative Therapies
Muscle pain is usually caused due to excessive stress and tension on the muscle and can be effectively cured using alternative therapies like massage, acupuncture, and reiki.
1. Reiki
Reiki is a kind of therapy where the reiki practitioner keeps his/her hands over the affected area and tries to channel their energy into the body of the patient. This therapy is believed to reduce pain and relax the muscles. Reiki is often used to cure severe muscle pain, and in a few cases, it has shown good results. A Reiki session helps you feel calm and relaxed, even if it doesn’t cure you completely.
2. Massage
There is nothing like a good massage to relieve all muscle tension and pain. Massaging the affected muscle with essential oils is one of the most popular ways of curing muscle pain. Massage helps in relaxing the muscles and reduce stiffness. The application of pressure also aids in reducing pain and inflammation.
3. Acupuncture
Acupuncture is slowly becoming popular as a pain relief method where a series of pins/needles are inserted in particular parts of the body. This method is not scientifically proven, but some experts say that the needles very often stop the pain signals from reaching the brain, which makes the patient believe that the pain has subsided.(2)
Other alternative therapies which are popular as pain relief techniques are Chiropractic therapy, and craniosacral therapy. Even hypnosis and music therapy are believed to provide relief from muscle pain.
4. Yoga
Yoga is an ancient art that originated in India. Yoga is the science of life and consists of asanas, breathing techniques, and diet, all of which together help in keeping the body and mind fit. Some of the yoga asanas are beneficial for muscle pain relief.
The bow pose in yoga requires you to lie on your tummy and keep your legs up. The toes of the legs are then to be held by your hands, which helps you form a bow. Staying in this pose leads to stretching of the thigh and arm muscles along with the back. This yoga pose is great for getting relief from muscle pain.
b. Cobra Pose
The cobra pose requires you to lie on your front and pull up your body, including your chest and tummy. This pose stretches the arms, abdomen, and thighs, and is a good way to cure muscle pain.
c. Tree Pose
In the tree pose, the whole body is stretched upwards, and one needs to stand on their toes. This is also a good stretching technique that helps in curing muscle pain.
Other yoga poses which help in treating muscle pain are suryanamaskar, and triangle pose.
Do(s) and Don’t(s)
By following a healthy diet and active lifestyle, we can ensure that we recover from muscle pain quickly.
Do(s)
- Drink milk, along with green leafy vegetables, poultry, lentils, and fruits.
- Exercise regularly and keep yourself active.
- Apply Ice pack on the affected area.
- Consume anti-inflammatory medicines in cases of severe muscle pain.
Don’ts
- It is advised that excessive stretching and heavy physical activity is avoided.
- Do not apply muscle relief gels and sprays on the affected area.
- Do not take a hot bath without Epsom salt for relieving muscle pain and inflammation.
FAQs
1. When should we visit a doctor for treating Myalgia?
A doctor should be consulted if the Myalgia or muscle pain does not reduce even after 7-10 days and all home remedies fail to provide relief.
2. Should I stop exercising if I experience pain in the thighs and arms?
When you start an exercise regimen after a break, thighs and muscles do ache and is natural. If the pain persists even after continuing to exercise for more than ten days, then it is serious and should be treated by a doctor immediately.
3. Is body massage good for muscle pain?
Yes, body massage is good for curing muscle pain in the short term and provides instant relief.
