Due to sitting for longer hours together, there may be muscle spasm and stiffness especially to those who have weak joints. The pains can range from mild, moderate to severe. Taking a pain killer may relive the pain for some hours but the pain can start again once the medication wears off. You need not worry as there are some home remedies that can relieve the pain, stiffness and inflammation immediately. There are some effective home remedies that reduce pain, stiffness and muscle spasm. They are safe to use and can be used daily to get relief after a long journey. These natural remedies increase blood circulation and soothe the muscles. They also relax muscle spasm and give you immediate relief from tiredness too.
Cold Shower or Bath:
Overworked muscles respond well to a cold shower or bath, which eases the damage produced through overuse. After a hard run, icing down muscles may help prevent soreness and stiffness. It is suggested to apply cold packs for about 30 minutes every hour for the first 24 to 72 hours after activity.
To reduce the swelling of strained muscles, a couple of rosemary leaves can help. Fresh and dried rosemary leaves contain four anti-inflammatory properties that can soothe inflamed muscle tissue and speed up the healing process. Soak a cloth in a wash made out of rosemary, which easily absorbs into the skin. Add one ounce of rosemary leaves to a 1-pint jar. Add boiling water to the jar. Cover and let stand for 30 minutes. Use the wash two or three times a day.
Apple Cider Vinegar:
Soak in a tub filled with lukewarm water and two cups of apple cider vinegar, which is an effective method of soothing muscle aches and pains.
If you suffer from muscle pain caused by cramping, consume one to two bananas on a daily basis. Bananas deliver a healthy dose of potassium. According to the American Dietetic Association, an adult should receive about 2,000 milligrams of potassium a day. One banana contains 450 milligrams
We always feel tired and exhausted after a hectic day. Our muscles ache and there may be swelling too. The muscles tend to become stiff and sore. The persons who have to travel a lot on a daily basis may face this problem immediately after reaching home. advertisement
Cherry juice eases sore muscles after a long journey. Antioxidants found in cherries called anthocyanins are believed to work by reducing inflammation. Try drinking tart cherry juice to reduce pain and inflammation.
Have Magnesium Rich Foods
Some of the top food sources for magnesium are molasses, squash and pumpkin seeds (pepitas), spinach, swiss chard, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews. Low levels of magnesium in the body can lead to general muscle aches and muscle cramps. Take a magnesium supplement. You can start by including foods that are high in magnesium in your diet.
Massage With Essential Oils
Essential oils act as anti-inflammatory, analgesic and therefore, a massage with essential oil acts effectively in relieving body pains. The massage increases the blood circulation to the muscles giving warmth to it and also helps in dispersing the built up lactic acid. The oil relaxes the muscles and relieves the pain. Aroma of the essential oils helps in deep relaxation and natural healing of the body. Oils like pine, lavender, ginger and peppermint prove to be very useful in reducing muscle pain.
Epsom Salt Bath
Epsom salt or magnesium sulphate is a naturally occurring mineral that reduces inflammation of the muscle tissues and relieves body pain. It also reduces muscle pains in chronic condition like fibromyalgia. For the bath add 1-2 cups of Epsom salt to a standard size bath tub filled with warm or hot water and relax in it for 15-30 minutes. The bath also helps to relieve muscle pains and cramps, relaxes the body and eases the stress.
Cold therapy also known as cryotherapy includes applying ice or cold to the injured site to get relief. It is often used to reduce muscle pains. Applying ice pack or cold slows down the blood circulation of the painful part resulting in reduction of pain and inflammation. Ice packs, ice massage, gel packs, chemical cold packs, vapocoolant sprays are some of the methods to apply different forms of cold therapy.
It is used to treat pains such as muscle stiffness, sprains or strains and muscle spasms. Its best to avoid heat therapy in acute injuries as it may increase the swelling and cause discomfort. Heat relieves muscle pain, reduces muscle spasm and relaxes tense muscles. Heat therapy includes hot packs, infrared heat, paraffin wax and hydrotherapy. You can also visit a physiotherapist for these treatments.
Warm And Cold Bath
Alternate warm and cold water bath helps in fast relief of pains. It improves blood circulation and reduces the swelling and pain. The cold bath numbs the painful part and relieves pain whereas, the hot bath relaxes muscles, reduces spasm and the stress levels all over the body. Adding essential oils like lavender, eucalyptus and bergamot to the water can give an additional benefit.
Apple Cider Vinegar(ACV)
ACV is an effective home remedy to relieve and soothe muscle pain. Mix a tablespoon or two in a glass of water and drink . You can also rub the vinegar directly on the area of the sore muscle/cramp. This will give relief from muscle pain.
You can make your own paste of cayenne pepper by mixing 1/4 to 1/2 teaspoon of cayenne pepper with one cup of olive or (warm) coconut oil. Apply the rub to the affected area, and wash your hands after application. Keep the rub away from your eyes, nose and mouth as it will cause irritation. It contains capsaicin (which produces the burn in hot peppers) which relives pain from arthritis, joint and muscle pain and general muscles soreness.
Certain herbs have anti-inflammatory and soothing action. Whereas, herbal liniment (semi solid extract of herbs applied like a lotion, gel or balm) have the ability to penetrate the skin and tissues and help in healing. Herbs like Arnica has always been used in sprains and muscular soreness whereas, herbs like St. John’s wort has been used in relaxing muscle spasm. Devil’s claw is a herb that acts as a natural pain killer and relieves muscular soreness and aches especially in lower back and neck. Lavender and Rose Mary are well known for their aromatherapy effects and relieve muscle pain.
It is a scientific method in which acupressure points in the body are stimulated by pressure to give relief. The stimulation of these points also called the potent points. Doing this triggers the release of Endorphins which are natural pain killers that relieve the muscle ache. It also helps in relaxation and healing of the muscles. Muscle relaxation and increased endorphins are the fast and natural ways to relieve muscle pains.