Home Remedies for Aching Muscles

Most aching muscles are a result of overexertion, but for treatment, it's helpful to know whether the pain is generalized or localized and if it affects only a particular muscle or muscle group. Aching muscles become more common as we grow older, and when pain gets too intense, it can affect our normal routine of daily activities. Fortunately, there are some things you can do at home to get relief.

Heat and Cold

• Placing a cold compress on the sore area helps to reduce inflammation if applied within the first 24 hours following an injury or the onset of pain. Numbing the nerves in the area decreases their ability to send pain signals to the brain. Keep the compress in place for approximately 5 minutes. Apply heat once more when 24 hours has passed. Soaking in a bathtub filled with hot water for nearly 20 minutes can help increase muscle elasticity. Use moist heat to relieve muscle tension in your neck and pain in your lower back. Although relief is only temporary, heat improves circulation, thus decreasing joint stiffness and relaxing muscles.

Sleep

• Getting enough sleep can help to relieve strained back muscles, but rather than lie on your back, try sleeping on your side with your knees bent and a pillow between them. If you are unable to sleep comfortably in any position other than on the back, place a pillow under your knees. This reduces stress on the lower back. A worn or too-soft mattress can actually contribute to an aching back. Buy a firmer mattress or place a ¾-inch piece of plywood between the mattress and box spring.

Massage

• Massage helps to ease tired, aching muscles by manipulating the soft tissues in the neck and limbs. Other relaxation techniques such as meditation or deep breathing exercises can work to loosen and relax stiff muscles tightened by every day stress. A simple technique is to close your eyes and then count backward from 100, breathing slowly and deeply as you count.

Posture

• Practicing good posture whenever sitting, standing or walking can prevent the muscles from weakening. Good posture allows you to breathe better. When you stand, your upper back should be held straight with your shoulders relaxed. Your ears, shoulders, and hips should be aligned. If you work at a desk, leaning your head forward puts additional pressure on the neck and upper back. Be aware of your posture when you drive as well. Sit at a 90-degree angle close to the steering wheel. Avoid stretching or extending your leg more than is necessary. Your hands should be on the steering wheel at the nine o'clock and three o'clock positions.

Exercise

• Physical therapists say that you need to keep sore muscles moving. Members of the American Physical Therapy Association point out that 30 minutes of moderate activity several times each week has definite health benefits for individuals of all ages. Activity increases blood flow needed to get oxygen to the muscles throughout the body. This reduces inflammation and aids in the healing process. You should always decrease the intensity of exercise for a few days to give aching or injured muscles time to heal after a workout.

Proper Footwear

• Wearing cushioned inserts in your shoes can reduce jarring to your back as you walk. Proper footwear supports good posture, reducing the stress on the knees and hip joints. Researchers at Lehigh University found that 80 percent of the participants in a study who suffered chronic back pain reported having less pain within a year of wearing lighter-weight shoes with cushioned insoles.