For people of all ages, some level of body pain is a normal part of life. If we go a little harder in the gym than usual, we’re going to experience soreness. If we neglect to drink enough water or get enough sleep, we develop headaches.
And beyond everyday aches and pains, there are many common conditions that can cause discomfort. For example, about 20% of adults in the United States have chronic pain and an even greater number have arthritis.
But you don’t have to accept suffering as the norm. Regardless of the cause of your aching muscles and joints, there are certain steps you can take to ease your pain!
While seeking medical care is sometimes a necessity, the following are things you can try from the comfort of your own home to improve your quality of life by decreasing aches and pains.
1. Improve Your Sleeping Habits
The first thing you need to do when assessing how your lifestyle affects your health is to look at your sleeping habits. Are you sleeping at least 7 hours per night? Do you sleep reasonably soundly?
If the answer to either of those questions is no, you need to improve your sleeping habits. Your body does most of its reparative work while you sleep, which means by neglecting sleep, you’re preventing your body from healing and restoring itself.
To improve your quality of sleep, and find some much-needed body pain relief, avoid caffeine consumption in the afternoon. Also, do your best to put away all electronics about an hour or two before bed.
2. Exercise Regularly
Exercise is vital for pain relief and an overall healthy lifestyle. Regular physical activity strengthens your muscles and bones, improves joint health, and boosts your mood and energy levels. In short, exercise is one of the best tools to fight pain!
For maximum benefits, your exercise routine should include both cardio and strength training. Aim for at least 150 minutes of physical activity per week, with at least 2 days of strength training mixed in.
3. Improve Your Diet
Take an honest survey of your diet. Do you get enough calcium? What about fiber?
If you’re not as mindful about your diet as you should be, remember that the quality of food you consume has a direct impact on how you feel in your daily life. It’s easy to reach for whatever’s easiest, but to reduce pain and feel better, you need to focus on nutrition.
Adding fiber to your diet will improve your gut health and reduce inflammation, while calcium and Vitamin D protect your bones and keep your heart healthy.
4. Add Stretching to Your Routine
When we’re in pain, our instinct can be to sit still or lie down. But this is actually one of the worst things you can do. Your body craves movement, so being sedentary not only doesn’t help, but it can also make your pain worse.
If your pain is from overexertion, you don’t want to exercise more, as this can exacerbate the issue. Instead, do some light stretching!
In fact, stretching should be something you do every day to maintain mobility and improve your range of motion. Staying flexible can do wonders for your long term health as well as reducing pain in the short term.
5. Take Curcumin Supplements
Turmeric, more specifically its active ingredient, curcumin, provides a wealth of benefits. The most significant of which is preventing discomfort by reducing inflammation.
Turmeric root can be ingested in a variety of ways, from turmeric tea to adding turmeric powder to smoothies and sauces. However, the amount of curcumin in turmeric powder is quite small, so you may want to consider supplements instead.
For further relief, there are a variety of herbs for sore muscles that you could add to your diet, such as chamomile, which can also be found in tea form.
Keep in mind that it’s important to consult your physician before adding any new supplements to your regimen, especially if you’re on any medications or dealing with a health condition.
6. Use Hot and Cold Compresses
Sometimes the best solutions are those that seem the most obvious. Ice packs and heating pads are excellent home remedies to reduce swelling and pain!
This is because heat loosens joints and increases blood flow, promoting healing within the body. Cold compresses reduce inflammation and slow nerve impulses, which in turn reduces pain.
Try taking a hot bath or holding a heating pad to the painful area. Prolonged low-level heat, such as that from a heat wrap, can also be effective. The use of cold compresses should be restricted to 20-minute intervals to avoid slowing the healing process by constricting blood vessels.
7. Get a Massage
What better way to decrease pain than by enjoying a massage? You can go to a massage therapist or simply ask your partner to gently massage any tight muscles.
To make your massage even more beneficial, considering rubbing this CBD lotion into your skin in the process. CBD has anti-inflammatory properties and can bring relief from the pain associated with conditions such as arthritis and fibromyalgia.
Remember, when considering introducing any new substance into your body, whether that be through ingestion or absorption, you should talk to your doctor before taking the next step.
Soothe Aching Muscles and Joints with These Remedies
Whether you’re dealing with occasional sore muscles or suffering from chronic pain, don’t ignore the discomfort and hope it goes away! By using some (or all!) of these at-home remedies, aching muscles and joints can become a thing of the past.
But be smart about your health. Even if you prefer to avoid medication, you should always put your well-being first. While making lifestyle changes and taking care of yourself at home can be incredibly beneficial, it isn’t always the answer.
If you’re doing everything you can to find joint and muscle pain relief at home and aren’t seeing results, set an appointment with your doctor to discover the root of the problem and discuss possible solutions.
Looking for more tips on how to relieve body aches and improve your daily life? Be sure to check out some of our other posts!