Learn the best DIY treatments and exercises for instant pain relief for when your muscles are sore and aching.
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9 Muscle Pain Relief Techniques You Should Know
1. Drink Tart Cherry Juice
The antioxidants in sweet, tangy cherries are known to ease inflammation and prevent muscle pain.
A study published by the Scandinavian Journal of Medicine and Science in Sports showed the importance of drinking tart cherry juice in repairing muscle and tissue damage.
The research focused on the effects of drinking tart cherry juice daily for one week before running a marathon. Results stated that those who drank tart cherry juice recovered 10% faster from muscle pain than those who didn’t.
2. Move Around
People think that if they don’t move too much, they can reduce the chances of muscle pain. Sitting or lying down for an extended period can cause random parts of your body to feel sore.
This is because moving keeps blood, nutrients, and oxygen flowing throughout the body.
Staying sedentary slows down your blood circulation, so try to move around as much as you can, whether you’re at work or at home. Make a habit of standing up and walking around at least every hour or so.
3. Supplement with Creatine
Creatine is a powerful supplement that provides energy to muscle cells. It strengthens muscles and tissues to prevent them from being sore.
It also gives the body the energy it needs to take on all daily tasks, so even if you have to commute, work for eight hours, and hit the gym after, your muscles won’t feel drained or fatigued.
4. Take Epsom Salt Baths
Love taking long, hot baths when your muscles are sore? You can make your baths even more effective against muscle soreness by adding Epsom salt.
Epsom Salt Definition: A type of salt mineral loaded with magnesium. It is believed to gently relax the muscles.
5. Stretch It Out
Here are some common muscle pains and how you can ease them through pain relief stretching exercises:
Lower Back Pain
A seat with bad lumbar support can do terrible things to your back. Luckily, you can ease some of the pain with this quick pain relief exercise for lower back pain:
- Sit on a chair with arms at the sides, knees hip-width apart, and feet firmly on the floor.
- Lift one knee and bring it close to your chest by clasping your hands behind your thigh.
- Then, pull it even closer to your chest.
- Hold for 30 seconds and then release.
- Do three sets of 30-second holds on each leg.
Foot pain is common among people who spend the majority of their days standing. For quick pain relief, you can do this to your feet during your break time:
- Place your right foot in front of your left.
- Lift your left foot, bend your toes, and then place them on the floor.
- Your right foot should be planted firmly on the floor while your left foot bent with the top part of your toes pressed against the ground.
- Apply light pressure and then hold for 30 seconds.
- Do three sets of 30-second holds on each foot.
Office workers know how the shoulders tense up when you’ve been sitting for hours on end. Before you start moving and stretching your arms, make sure you warm up your shoulders with this shrugging exercise:
- Shrug your shoulders up toward your ears.
- Hold for three seconds and then slowly release. This is one rep.
- Do three sets of 10 reps.
Upper Back Pain
Upper back pain is often the result of poor posture or pressure on the spine. Rather than toughing out the pain, you can ease some of the tension by doing this quick pain relief exercise:
- Cross your arms across the chest so your right hand is on your left shoulder and your left hand on your right shoulder.
- Take a deep breath while puffing out the chest and curving the upper back.
- Hold this position for 30 seconds.
- Repeat two more times for a total of three sets.
Neck pain can be quite troublesome, but it’s also one of the easiest parts to stretch out. You can do this quick neck pain relief stretching exercise wherever you are:
- Stand or sit up straight with shoulders relaxed and arms hanging on your side.
- Lean your head to the side by bringing the ear close to the shoulder. Make sure not to shrug your shoulders up during this step.
- Hold for 30 seconds then repeat with the other side.
- Do three sets of 30-second holds.
6. Drink Your Coffee
Coffee lovers can rejoice knowing their favorite drink provides more than just energy boosts. Researchers from the University of Georgia found that drinking coffee reduces post-workout muscle soreness by up to 50%!
Do keep in mind that too much of anything can have serious side effects. In this case, drinking too much coffee might worsen the pain you feel and lead to muscle spasms.
As a general rule, try not to drink more than two cups of coffee per day. Also, don’t consume them late into the afternoon as the caffeine may affect your ability to sleep.
7. Get Enough Sleep
Sleep deprivation increases the amount of cortisol, the stress hormone, in your body and delays muscle recovery. This makes you feel sluggish, sore, and generally unwell.
Make sure you get at least six to eight hours of sleep every night. If you have a long day planned ahead, sleep one to two hours longer than usual.
8. Take the Right Supplements
There are cases where stretching exercises just don’t cut it. For fast pain relief, try supplementing with Body Protective Complex by Dr. Seeds.
It’s a natural supplement that decreases inflammation, repairs connective tissues in the ligaments and tendons, and improves collagen synthesis.
9. Get a Massage
If you’re looking for instant muscle pain relief, getting a massage may be the answer. Massages stimulate blood flow, increasing the speed at which your muscles recover.
Also, a skilled masseuse can target specific areas to improve efficacy. Note, however, that you might want to consider a lighter rub-down if you think the pain you feel is caused by more than just strenuous activities.
These are just some of the pain relief techniques you can use to soothe sore, aching muscles. You can explore other options that you think may help with cramps and swelling, among other chronic pain complications.
Also, DIY pain relief techniques are great, but patients should learn to assess when they need the help of a medical professional. Industry experts can prescribe you specialized treatments and medication to get rid of muscle pains as fast and quickly as possible.
What are your favorite pain relief tricks and techniques? Share them with us in the comments section below!