Muscle pain is common and occurs for multiple reasons. It can be short-term or chronic, localized or widespread. Anything can cause muscle pain, from minor strain to health issues. Sometimes, even exercising can cause muscle soreness a few hours later as the muscles recover.

The main question is how you minimize and manage the pain in the long term. What are the available options for muscle pain relief? If you are searching for answers, you have landed at the right place. In this article, we will discuss all you need to know about muscle pain relief. Here, you will explore everything from home remedies like diet to medication and therapies like massage. So, read till the end. 

Options for muscle pain relief

There are multiple options to relieve pain, ranging from home remedies to painkillers. Even lifestyle changes and weight management can make a difference in the onset of pain and prevent muscle pain. 

Let’s explore the methods in detail. 

Home remedies for muscle pain relief

Home remedies are an easy and effective way for muscle and joint pain relief. They include several options, such as:

RICE method

En RICE method is an effective four-step plan to recover more quickly. It stands for:

  • Resting- To protect the sore area
  • Ice- Using cold pack to reduce inflammation
  • Compression- Wrapping the affected area with a bandage
  • Elevation- Lifting the affected area

Stretching

Stretching can keep muscles flexible to allow mobility. Without it, the muscles can be short and tight, making you prone to pain, soreness, and injuries. So, regular stretching can minimize and also prevent joint and back pain and allow flexible movements.

It can also improve recovery and reduce post-exercise muscle soreness. Static stretching (holding a stretch) and kinetic stretching (warming up with muscle movement) work best to minimize muscle pain. 

Warm compress

A heating pad can reduce joint stiffness and muscle spasms by improving blood circulation. The blood supply helps eliminate lactic acid produced during exercise, which is responsible for aches. 

All you need to do is apply a heating pad or towel soaked in warm water to the affected area. Avoid using a heating pad directly on the skin to avoid burns. 

You can also opt for a hot water bath or relax in a hot tub to reduce soreness. Hot water not only improves blood circulation but also reduces pressure from the joints and prevents muscle damage, making it an effective option for managing muscle aches. 

Diet

Balanced diet with anti-inflammatory foods like nuts, turmeric, salmon
Balanced diet with anti-inflammatory foods

Diet is a crucial aspect of physical, emotional, and even mental health. For fighting muscle pain and inflammation, the right foods can help. Mainly, these are anti-inflammatory foods. For example, the spice turmeric contains Curcumin, which has anti-inflammatory properties. So it can ward off pain and help with recovery. 

Similarly, foods with nutrient profiles rich in fiber, omega-3 fatty acids, and low glycemic index can be beneficial. They include whole foods like fruits, vegetables, legumes, and nuts; free-range meat; fish like salmon and tuna; spices like clove and ginger; and green tea. 

Over-the-counter (OTC) medicines

Sometimes, methods like diet, yoga, or RICE are not suitable as they are slow-acting. For instant relief, you can switch to painkillers. Many OTC medicines are available for this purpose. So, for mild pain, you don’t have to schedule a visit to a doctor. 

A few such helpful pain relievers are Naproxen and Ibuprofen. They are Nonsteroidal Anti-inflammatory Drugs (NSAIDs) that can relieve mild-to-medium pain and even fever. You can buy Naprosyn 500+ at affordable prices at WowRxPharmacy. It is a fast-acting medicine that works in one hour, but the relief lasts 8-12 hours. 

You can learn more in detail about the effectiveness and use of Naproxen by reading your go-to guide Naproxen for pain. 

Did you know
NSAIDs are responsible for approximately 5 to 10 percent of all the prescribed medications each year, with a prevalence as high as 95 percent in people above 65 years old. 

Complementary therapy for muscle pain relief

Alongside the standard treatment, alternative strategies can be used to relieve pain. These may involve massage, acupuncture, yoga, meditation and more. 

Massage

Massage can alleviate pain by relaxing the painful muscles or joints and even releasing stress. They may also block the ability of the brain to send or receive pain signals and messages. However, this method is unsuitable for long-term use and can sometimes worsen injuries or tears. So, you should only get a massage if approved by your PT or a licensed therapist. 

Yoga

An ancient treasury, yoga, is effective in reducing muscle pain and managing chronic pain. Asanas emphasize relaxation, steadiness, health, and lightness of the body. They strengthen muscles, improve posture, and enhance relaxation to reverse the pain. They also boost blood circulation and flow with appropriate stretches and spinal movements to minimize pain.

 Overall, they improve the sense of well-being, which is important to handle the psychological and emotional aspects of chronic pain. 

Some yoga techniques you can try are:

  • For back pain: Relaxation asanas (Shavasana and Makarasana) followed by stretch (Ardhakati chakrasana) and strengthening asanas (Bhujangasana) 
  • For knee pain: Pawanamukthasana (an anti-rheumatic series that involves stretching) or Iyengar yoga (focuses on alignment to improve posture and strengthen muscles) 
  • For neuropathic pain: Yoga practices like breathing and body awareness, stretching asanas, and yoga nidra with visualization can help improve pain. Better upper body posture through improving flexibility, correcting alignment of hands and shoulders, stretching, and increasing awareness of optimal joint position can also reduce pain and related symptoms

Relaxation techniques

Relaxation techniques are a widely accepted method to reduce pain intensity and develop a pain coping mechanism. It is associated with reduced heart rate, blood pressure, oxygen uptake and muscle tension to stimulate a relaxation response. 

It also helps inhibit inflammatory processes, stress, and physical tension, reducing pain. Some strategies under relaxation techniques are meditation, breathing techniques, visualization, and progressive muscle relaxation. 

Acupuncture

Acupuncture is the practice where tiny needles are inserted into the skin at certain points to treat several conditions. One of its uses can be muscle pain relief. According to a study by Kazunori Itoh, needling at tender points of the affected muscle is more effective for relieving pain than non-affected muscles. 

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Acupuncture can cause complications like cardiovascular injuries and recurrent cerebral hemorrhage. You should only get it done by a certified acupuncturist to avoid complications. 

Long-term strategies for muscle pain relief

In the long run, you can save yourself from having frequent muscle pain and developing chronic pain. Some things that can help you achieve this are:

Weight management

Increased BMI or obesity is a proven factor in increased low back pain, musculoskeletal pain, and lower limb pain. The same is true for post-traumatic pain. So, managing weight by exercising, eating healthy, and getting quality sleep is essential to avoid the long-term risk of pain and also relieve existing pain. 

Lifestyle

In the long term, lifestyle can make a big difference in muscle pain relief. Sleep is one such aspect. A lack of sleep may increase sensitivity to pain as well as reactivity. So, getting quality night sleep of 7 to 9 hours is essential to manage pain. Avoiding inflammatory foods like red meat, processed meat, and trans-fat and switching to a balanced diet discussed earlier can effectively manage pain. 

Regular physical activity is also vital for muscle pain relief. Even though exercising can sometimes increase pain, it is mostly the best approach to managing chronic pain. Lastly, staying hydrated and regulating stress are also essential to achieve the best results in managing pain and overall health. 

Conclusion

Muscle pain is common and can happen for multiple reasons. There are several strategies to deal with it. The home remedies to recover from muscle pain are resting, using ice and compression, eating a diet rich in anti-inflammatory foods like whole foods, using warm compresses, and using OTC medicines like Naproxen. 

Additionally, alternative therapy, including yoga, relaxation techniques, acupuncture, and massages, can help. In the long run, managing weight and living a healthy lifestyle with adequate sleep, regular physical activity, and staying hydrated can significantly impact. These methods not only minimize or manage pain but also improve the overall quality of life. 

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