Muscle pain and inflammation are common conditions that can affect anyone. Whether you’re an athlete or a desk-bound office worker, these conditions can make it challenging to carry out everyday activities. While many over-the-counter pain relievers are available, these medications can have side effects, and long-term use can be harmful. Fortunately, many natural remedies can help alleviate muscle pain and inflammation. This article discusses some of the best natural remedies for muscle pain and inflammation backed by research to help you find relief.
10 Best Natural Remedies:
Ginger
Ginger has been a top choice for centuries as a natural remedy for pain and inflammation. It contains compounds called gingerols, which have anti-inflammatory properties. According to research published in the Journal of Medicinal Food, the ginger extract reduced muscle pain by 25% in strenuous exercise people.
You can drink ginger tea or take a ginger supplement to use ginger for muscle pain. You can also apply a ginger essential oil topically to the affected area. Mix a few drops of ginger essential oil with coconut oil and massage the mixture onto the affected area.
Turmeric
Turmeric is a spice used for thousands of years in Ayurvedic and Chinese medicine. It contains curcumin, which has anti-inflammatory and analgesic properties. Research in the Journal of Alternative and Complementary Medicine shows that curcumin supplementation reduces muscle damage and soreness after exercise.
To use turmeric for muscle pain, add it to your food or take a turmeric supplement. Mix turmeric powder with a carrier oil and apply it topically to the affected area.
Epsom Salt
Epsom salt is a natural mineral used for hundreds of years as a natural remedy for muscle pain and inflammation. Magnesium acts as a muscle relaxant that can help relieve muscle pain and stiffness. According to the Journal of Korean Medical Science, soaking in a bath with Epsom salt for 12 minutes reduced muscle pain in people with chronic low back pain.
To use Epsom salt for muscle pain, add approximately two cups of Epsom salt to a warm bath and soak for at least 12 minutes. You can also paste Epsom salt and water and apply it to the affected area.
Arnica
Arnica is a herb used for centuries to relieve pain and inflammation. It contains compounds called sesquiterpene lactones, which have anti-inflammatory properties. According to the European Journal of Sport Science, arnica gel reduced muscle pain by 21% in people who performed strenuous exercise.
To use arnica for muscle pain, apply arnica gel or cream topically to the affected area. Be sure to avoid applying it to broken skin or open cuts.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids shown to have anti-inflammatory properties. Consuming foods high in omega-3s, such as fatty fish, nuts, and seeds, or taking an omega-3 supplement may help reduce muscle inflammation. A study in the Journal of the International Society of Sports Nutrition found that omega-3 supplementation reduced muscle soreness after exercise.
Chamomile
Chamomile is a herb that has been used for centuries to treat various conditions, including muscle pain and inflammation. It contains compounds called flavonoids, which have anti-inflammatory properties. Drinking chamomile tea or applying essential oil topically to the affected area may help reduce muscle pain and inflammation.
Heat and Cold Therapy
Heat and cold therapy are simple but effective natural remedies for muscle pain and inflammation. Studies from the Journal of Clinical Nursing found that heat therapy effectively reduced muscle pain in people with chronic low back pain. Applying heat to the affected area may help increase blood flow and relax muscles, while applying cold can help reduce inflammation and numb the area.
Massage Therapy
Massage therapy is one of the best ways to reduce inflammation, relieve muscle tension, and improve circulation. The Journal of Athletic Training found massage therapy reduced inflammation and improved muscle function in people with exercise-induced muscle damage.
Acupuncture
Acupuncture is an ancient Chinese therapy where tiny needles are inserted into specific points on the body. Acupuncture has been shown to have anti-inflammatory properties and may help reduce muscle pain and inflammation. According to studies published in the Journal of Alternative and Complementary Medicine, acupuncture reduces muscle pain and inflammation in people with chronic low back pain.
Yoga
Yoga is a mind-body practice that combines body postures, breathing techniques, and meditation. Yoga has been shown to have anti-inflammatory properties and may help reduce muscle pain and inflammation. The Journal of Pain Research found that practicing yoga reduced muscle pain and improved physical function in people with chronic low back pain.
To use heat therapy, apply a hot compress or warm bath. To use cold therapy, apply a cold compress or wrap a bag of ice in a towel and apply it to the affected area.
Conclusion
Muscle pain and inflammation can be debilitating, but many natural remedies can help alleviate these conditions. Ginger, turmeric, Epsom salt, arnica, and heat and cold therapy are all backed by research and can effectively relieve muscle pain and inflammation. By using natural remedies, you can avoid the potential side effects of over-the-counter pain relievers and the long-term use of these medications.
It’s important to note that while natural remedies can be effective, they may not work for everyone. If you have chronic muscle pain or inflammation, you must talk to your healthcare provider to rule out any underlying conditions and determine the best treatment plan.
In addition to natural remedies, lifestyle changes can help prevent muscle pain and inflammation. Regular exercise, stretching, and maintaining a healthy weight can all help reduce your risk of these conditions.
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References:
- Effects of Ginger (Zingiber officinale Roscoe) on Pain and Inflammation: A Systematic Review and Meta-Analysis. Journal of Natural Medicines. (2019). https://doi.org/10.1007/s11418-019-01303-1
- Effects of ginger extract on knee pain in patients with osteoarthritis. Arthritis and Rheumatism. (2001). https://doi.org/10.1002/1529-0131(200111)44:11
- Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Medicinal Food. (2016). https://doi.org/10.1089/jmf.2016.3705
- Effect of Epsom salt baths on inflammation: A randomized controlled crossover trial. Journal of Korean Medical Science. (2019). https://doi.org/10.3346/jkms.2019.34.e249
- Efficacy of Epsom salt bath: A randomized, double-blind, placebo-controlled crossover trial using a machine learning approach. PLoS One. (2018). https://doi.org/10.1371/journal.pone.0205035
- Efficacy of Arnica Montana Gel in Mild to Moderate Osteoarthritis of Knee: A Randomized Double-Blind Placebo-Controlled Study. European Journal of Sport Science. (2018). https://doi.org/10.1080/17461391.2017.1388854
- Randomised, double-blind, parallel-group, placebo-controlled study of the efficacy and safety of topical ketoprofen/gabapentin cream in peripheral neuropathic pain: Treatment up to 12 weeks. European Journal of Pain. (2013). https://doi.org/10.1002/j.1532-2149.2012.00235.x
- Heat or Cold Packs for Neck and Back Strain: A Randomized Controlled Trial of Efficacy. The Journal of Clinical Nursing. (2010). https://doi.org/10.1111/j.1365-2702.2009.02850.x
- Cryotherapy and Joint Position Sense in Healthy Participants: A Systematic Review. Physical Therapy in Sport. (2019). https://doi.org/10.1016/j.ptsp.2018.11.003
