Muscle aches may be the result of strenuous exercise, but they can also be caused by certain diseases, like fibromyalgia, and even the common cold or flu. When your muscles feel sore and achy, it can be difficult to concentrate on anything but your discomfort. By treating muscle aches using lifestyle changes and home remedies, you can see a reduction in overall pain on a short-term basis. If your muscles continue to ache, a visit to your doctor's office is in order.
Step 1
Apply ice to the muscle for the first 24 to 72 hours. Cold is beneficial for muscle tears and trauma, as it can help reduce swelling and further damage. Fill a plastic bag with ice cubes or wrap a few ice cubes in a thin towel and apply the ice to your sore muscle. After 24 hours, use heat to soothe away muscle aches, suggests MedlinePlus; a heat pad is a convenient way to add heat, while a hot bath can also help your muscles relax.
Step 2
Rest the sore muscles, especially if your aches have been caused by overuse or exercise. Continuing to exercise with sore muscles could cause permanent damage over time. If possible, elevate your muscle and rest for at least 48 hours before attempting to use the muscles in a strenuous manner again.
Step 3
Dispense a small amount of coconut, sweet almond or other massage oil into your hands and rub them together to heat the oil. Apply the oil to your aching muscles in smooth motions. Cover the oil with a towel and place a hot water bottle on top, suggests Yoga Journal. The combination of the warm oil plus the massage can help reduce your muscle aches quickly. You may need to enlist a family member or friend if your back muscles are the ones causing you pain.
Step 4
Take an over-the-counter painkiller, like ibuprofen or acetaminophen, to help you manage muscle pain on a short-term basis. Both can block pain receptors and are ideal for quick pain relief. Follow all dosage instructions on the product packaging, particularly how many you can take in a 24-hour period, to ensure you aren't taking too many.
Step 5
Schedule an appointment with your doctor if your muscle pain persists for more than three days, suggests UW Health. What you think are simple aches and pains could be the sign of a more serious condition like fibromyalgia. Your doctor can also help you find ways to reduce muscle pain through altering your daily activities.
Things You'll Need
- Ice
- Towel
- Heat pad
- Massage oil
- Hot water bottle
- Painkillers
