What causes muscle aches. How can you treat muscle pain at home. When should you see a doctor for muscle aches. What are effective prevention strategies for muscle pain. How do underlying health conditions contribute to muscle aches. What exercises help relieve muscle tension. How can nutrition impact muscle recovery.

Understanding the Root Causes of Muscle Pain

Muscle aches, medically known as myalgia, are a common experience for many individuals. These pains can manifest in various parts of the body due to the widespread presence of muscle tissue. While the causes of muscle discomfort are diverse, understanding the root factors can help in effective management and prevention.

Common Causes of Muscle Aches

• Overexertion during physical activities
• Muscle tension from stress or poor posture
• Injuries from intense workouts or accidents
• Skipping proper warm-up and cool-down routines
• Dehydration and electrolyte imbalances

What’s the most frequent cause of muscle pain? Overuse and physical strain are the primary culprits in most cases. When muscles are pushed beyond their usual limits, micro-tears in the fibers can occur, leading to soreness and discomfort.

Medical Conditions Associated with Muscle Pain

While physical exertion is a common cause, several medical conditions can also result in persistent muscle aches:

• Fibromyalgia
• Chronic fatigue syndrome
• Myofascial pain syndrome
• Autoimmune disorders like lupus
• Thyroid disorders
• Infections such as influenza

How can you distinguish between exercise-induced soreness and pain from a medical condition? Exercise-related muscle aches typically subside within a few days, while pain from underlying health issues tends to persist and may be accompanied by other symptoms.

Effective Home Remedies for Muscle Pain Relief

When muscle aches strike, several home remedies can provide relief and promote faster recovery. These methods are often effective for minor to moderate muscle discomfort resulting from everyday activities or light exercise.

Rest and Ice: The Dynamic Duo

What’s the first step in treating muscle aches at home? Rest is crucial. Giving the affected muscles time to recover can prevent further strain and accelerate healing. Coupling rest with ice therapy can be particularly effective.

• Apply ice for 15-20 minutes every 2-3 hours
• Use a cold pack or wrap ice in a towel to protect the skin
• Continue ice therapy for the first 24-72 hours after the onset of pain

Why is ice effective for muscle pain? Ice helps reduce inflammation and numbs the area, providing immediate pain relief. It’s particularly useful for acute injuries or sudden onset of muscle soreness.

Heat Therapy for Chronic Pain

When should you switch from ice to heat? After the initial 72 hours, or for chronic muscle pain, heat therapy can be more beneficial. Heat increases blood flow to the affected area, promoting healing and reducing stiffness.

• Use a heating pad or take a warm bath
• Apply heat for 15-20 minutes at a time
• Ensure the temperature is warm, not hot, to avoid burns

Over-the-Counter Pain Relievers

What medications can help alleviate muscle pain? Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can be effective in reducing pain and inflammation. Acetaminophen is another option for pain relief, though it doesn’t address inflammation.

Always follow the recommended dosage and consult with a healthcare provider if you have any underlying health conditions or are taking other medications.

Professional Treatments for Persistent Muscle Aches

When home remedies aren’t sufficient, professional treatments can offer more targeted relief for muscle pain. These interventions are particularly useful for chronic conditions or severe muscle injuries.

Physical Therapy: Targeted Muscle Recovery

How can physical therapy help with muscle pain? Physical therapists use a combination of exercises, manual techniques, and modalities to address muscle imbalances, improve flexibility, and promote healing.

• Customized exercise programs
• Manual therapy techniques like massage and joint mobilization
• Ultrasound or electrical stimulation therapies
• Education on proper body mechanics and ergonomics

Physical therapy not only helps alleviate current pain but also equips patients with tools to prevent future muscle issues.

Chiropractic Care for Musculoskeletal Alignment

Can chiropractic adjustments help with muscle pain? Chiropractic care focuses on the relationship between the body’s structure (primarily the spine) and its function. By adjusting misalignments, chiropractors aim to reduce muscle tension and pain.

• Spinal adjustments
• Soft tissue therapies
• Postural advice and exercises

Chiropractic care can be particularly effective for muscle pain related to poor posture or spinal misalignments.

Acupuncture: An Ancient Approach to Pain Relief

How does acupuncture work for muscle pain? This traditional Chinese medicine technique involves inserting thin needles into specific points on the body. It’s believed to stimulate the body’s natural pain-relieving mechanisms and promote healing.

• May help release endorphins, the body’s natural painkillers
• Can improve blood circulation to affected areas
• May help reduce inflammation and muscle tension

While research on acupuncture’s effectiveness is ongoing, many individuals report significant pain relief from this ancient practice.

Lifestyle Changes to Prevent Muscle Aches

Prevention is often the best medicine when it comes to muscle aches. By incorporating certain lifestyle changes, you can significantly reduce the likelihood of experiencing frequent muscle pain.

Proper Hydration: The Foundation of Muscle Health

Why is staying hydrated crucial for preventing muscle aches? Adequate hydration helps maintain electrolyte balance, which is essential for proper muscle function. Dehydration can lead to muscle cramps and increased susceptibility to injury.

• Aim for at least 8 glasses of water per day
• Increase intake during physical activity or hot weather
• Consider electrolyte-rich beverages for intense workouts

Regular Stretching and Flexibility Exercises

How does stretching help prevent muscle pain? Regular stretching improves flexibility, reduces muscle tension, and enhances range of motion. This can significantly lower the risk of muscle strains and overuse injuries.

• Incorporate dynamic stretches before workouts
• Practice static stretches post-exercise or before bed
• Focus on major muscle groups, especially those prone to tightness

Aim for at least 10-15 minutes of stretching daily for optimal muscle health.

Proper Warm-Up and Cool-Down Routines

Why are warm-ups and cool-downs important? Proper pre and post-exercise routines prepare your muscles for activity and help them recover afterward, reducing the risk of pain and injury.

• Start with light cardio to increase blood flow
• Gradually increase intensity before the main workout
• Cool down with light activity and stretching

These routines help transition your body in and out of exercise, minimizing muscle stress.

Nutrition for Muscle Recovery and Pain Prevention

The food you eat plays a crucial role in muscle health, recovery, and pain prevention. A well-balanced diet can support muscle function and reduce the likelihood of chronic aches.

Protein: The Building Block of Muscle Repair

Why is protein essential for muscle health? Protein provides the amino acids necessary for muscle repair and growth. Adequate protein intake can help speed up recovery and reduce muscle soreness after exercise.

• Aim for 1.2-2.0 grams of protein per kilogram of body weight
• Include a variety of protein sources: lean meats, fish, eggs, legumes, and dairy
• Consider protein supplements if struggling to meet needs through diet alone

Anti-Inflammatory Foods for Pain Reduction

How can diet help reduce muscle inflammation? Certain foods have natural anti-inflammatory properties that can help alleviate muscle pain and promote faster recovery.

• Fatty fish rich in omega-3s (salmon, mackerel, sardines)
• Colorful fruits and vegetables high in antioxidants
• Nuts and seeds
• Turmeric and ginger

Incorporating these foods into your diet can help manage chronic muscle pain and support overall muscle health.

Hydration Through Food

Can foods contribute to hydration? Absolutely. While drinking water is crucial, many foods can also contribute to your daily fluid intake and support muscle hydration.

• Watermelon, cucumber, and zucchini
• Soups and broths
• Yogurt and milk
• Fruits like oranges and grapefruits

These water-rich foods not only help with hydration but also provide essential nutrients for muscle health.

When to Seek Medical Attention for Muscle Pain

While many cases of muscle pain can be managed at home, certain situations warrant professional medical attention. Recognizing these signs is crucial for preventing more serious complications.

Signs of Severe or Concerning Muscle Pain

What symptoms indicate that muscle pain requires medical evaluation? Look out for the following red flags:

• Severe pain that doesn’t improve with rest or home remedies
• Muscle pain accompanied by a high fever or rash
• Signs of infection, such as redness, warmth, or swelling
• Muscle pain associated with recent medication changes
• Unexplained muscle pain, especially if it’s severe or persistent

Chronic Muscle Pain and Underlying Conditions

When might persistent muscle pain indicate an underlying health issue? If muscle pain lasts for more than a week or recurs frequently, it could be a sign of a chronic condition such as:

• Fibromyalgia
• Chronic fatigue syndrome
• Autoimmune disorders
• Thyroid dysfunction

In these cases, a comprehensive medical evaluation is necessary to determine the root cause and develop an appropriate treatment plan.

Emergency Situations

What muscle pain symptoms require immediate medical attention? Seek emergency care if muscle pain is accompanied by:

• Difficulty breathing or chest pain
• Extreme muscle weakness
• Loss of bladder or bowel control
• High fever and stiff neck

These symptoms could indicate serious conditions like heart attack, severe infection, or neurological issues that require immediate intervention.

Innovative Therapies for Chronic Muscle Pain

As research in pain management advances, new and innovative therapies are emerging to address chronic muscle pain. These treatments offer hope for individuals who haven’t found relief through traditional methods.

Regenerative Medicine: Stem Cell and PRP Therapies

How do regenerative therapies work for muscle pain? Regenerative medicine focuses on harnessing the body’s natural healing processes to repair damaged tissues. Two prominent therapies in this field are:

• Stem Cell Therapy: Uses the body’s stem cells to promote healing and regeneration of damaged muscle tissue.
• Platelet-Rich Plasma (PRP): Involves injecting a concentration of the patient’s own platelets to accelerate healing of injured muscles and tendons.

These therapies show promise in treating chronic muscle conditions and sports injuries, potentially offering long-term relief.

Low-Level Laser Therapy (LLLT)

What is LLLT and how does it help muscle pain? Low-Level Laser Therapy, also known as cold laser therapy, uses low-intensity light to stimulate healing in muscle tissue. It’s believed to:

• Reduce inflammation
• Increase blood flow to the affected area
• Stimulate cellular energy production

LLLT is non-invasive and painless, making it an attractive option for those seeking alternatives to medication or surgery.

Transcutaneous Electrical Nerve Stimulation (TENS)

How does TENS provide muscle pain relief? TENS therapy uses low-voltage electrical currents to alleviate pain. It works by:

• Interrupting pain signals to the brain
• Stimulating the production of endorphins, the body’s natural painkillers
• Improving local blood circulation

TENS units are portable and can be used at home, offering a convenient option for managing chronic muscle pain.

As we continue to explore the complexities of muscle pain and its various treatments, it’s clear that a multifaceted approach is often necessary. From traditional home remedies to cutting-edge therapies, the options for managing and preventing muscle aches are diverse. By understanding the causes, recognizing warning signs, and implementing preventive strategies, individuals can take control of their muscle health and improve their overall quality of life. Remember, persistent or severe muscle pain should always be evaluated by a healthcare professional to ensure proper diagnosis and treatment.

Muscle Pain: Causes, Treatments, and Prevention

Muscle Pain: Causes, Treatments, and Prevention

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Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

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We do the research so you can find trusted products for your health and wellness.

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Was this helpful?

Because there’s muscle tissue in nearly all parts of the body, this type of pain can be felt practically anywhere. However, there’s no single cause for muscle aches and pains.

Muscle aches (myalgia) are extremely common. Almost everyone has experienced discomfort in their muscles at some point.

While overuse or injury is common, there are other possible explanations for ongoing discomfort.

Often, people who experience muscle aches can easily pinpoint the cause. This is because most instances of myalgia result from too much stress, tension, or physical activity. Some common causes include:

• muscle tension in one or more areas of the body
• overusing the muscle during physical activity
• injuring the muscle while engaging in physically demanding work or exercise
• skipping warmups and cool downs

Not all muscle aches are related to stress, tension, and physical activity. Some medical explanations for myalgia include:

• fibromyalgia, especially if aches and pains last longer than 3 months
• chronic fatigue syndrome
• myofascial pain syndrome, which causes inflammation in muscular connective tissues called fascia
• infections, such as the flu, polio, or bacterial infections
• autoimmune disorders such as lupus, dermatomyositis, and polymyositis
• use of certain medications or drugs, such as statins, ACE inhibitors, or cocaine
• thyroid problems, such as hypothyroidism or hyperthyroidism
• hypokalemia (low potassium)

Muscle aches often respond well to home treatment. Some measures you can take to relieve muscle discomfort from injuries and overuse include:

• resting the area of the body where you’re experiencing aches and pains
• taking an over-the-counter pain reliever, such as ibuprofen (Advil)
• applying ice to the affected area to help relieve pain and reduce inflammation

You should use ice for 1 to 3 days following a strain or sprain, and apply heat for any pain that remains after 3 days.

Other measures that may provide relief from muscle pain include:

• gently stretching the muscles
• avoiding high-impact activities until after the muscle pain goes away
• avoiding weight lifting sessions until the muscle pain is resolved
• giving yourself time to rest
• doing stress-relieving activities and exercises such as yoga and meditation to relieve tension

Shop for remedies

• ibuprofen
• ice packs
• hot packs
• resistance bands for stretching
• yoga essentials

Muscle aches aren’t always harmless, and in some instances, home treatment isn’t enough to address the underlying cause. Myalgia can also be a sign that something is seriously wrong in your body.

You should see your doctor for:

• pain that doesn’t go away after a few days of home treatment
• severe muscle pain that arises without a clear cause
• muscle pain that occurs along with a rash
• muscle pain that occurs after a tick bite
• myalgia accompanied by redness or swelling
• pain that occurs soon after a medication change
• pain that occurs with an elevated temperature

The following can be a sign of a medical emergency. Get to the hospital as soon as possible if you experience any of the following along with aching muscles:

• a sudden onset of water retention or a reduction in urine volume
• difficulty swallowing
• vomiting or running a fever
• trouble catching your breath
• stiffness in your neck area
• muscles that are weak
• an inability to move the affected area of the body

If you need help finding a primary care doctor, you can browse doctors in your area through the Healthline FindCare tool.

If your muscle pain is caused by tension or physical activity, take these measures to lower your risk of developing muscle pain in the future:

• Stretch your muscles before engaging in physical activity and after workouts.
• Incorporate a warmup and a cooldown into all of your exercise sessions, around 5 minutes each.
• Stay hydrated, especially on days when you’re active.
• Engage in regular exercise to help promote optimal muscle tone.
• Get up and stretch regularly if you work at a desk or in an environment that puts you at risk for muscle strain or tension.

Occasional muscle aches and pains are normal, especially if you’re active or are new to exercise.

Listen to your body and stop doing an activity if your muscles start hurting. Ease into new activities to avoid muscle injuries.

Your sore muscles might be due to something other than tension and physical activity. In this case, your doctor will be the best person to advise you on how to fully resolve your muscle pain. The first priority will be to treat the primary condition.

As a rule of thumb, you should see your doctor if your muscle pain doesn’t resolve after a few days’ worth of homecare and rest.

Last medically reviewed on September 4, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Fibromyalgia: What you need to know. (2018).
  magazine.medlineplus.gov/article/fibromyalgia-what-you-need-to-know
• Muscle pain. (2017).
  my.clevelandclinic.org/health/symptoms/17669-muscle-pain
• Symptoms: Fibromyalgia. (2019).
  nhs.uk/Conditions/Fibromyalgia/Pages/Symptoms.aspx
• Treating sports injuries with ice and heat. (2015).
  healthychildren. org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Treating-Sports-Injuries-with-Ice-and-Heat.aspx
• Why do I feel pain after exercise? (2017).
  nhs.uk/live-well/exercise/pain-after-exercise/

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 9, 2023

Written By

Krista O’Connell

Edited By

Frank Crooks

Sep 4, 2019

Medically Reviewed By

Alana Biggers, MD, MPH

Share this article

Medically reviewed by Alana Biggers, M.D., MPH — By Krista O’Connell — Updated on May 9, 2023

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Muscle Pain: Causes, Treatments, and Prevention

Muscle Pain: Causes, Treatments, and Prevention

• Health Conditions
  • Featured
    • Breast Cancer
    • IBD
    • Migraine
    • Multiple Sclerosis (MS)
    • Rheumatoid Arthritis
    • Type 2 Diabetes
  • Articles
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    • ADHD
    • Allergies
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    • No More Silence
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• Plan
  • Health Challenges
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    • Sugar Savvy
    • Move Your Body
    • Gut Health
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    • Align Your Spine
  • Find Care
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    • OB-GYN
    • Dermatologists
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Medically reviewed by Alana Biggers, M. D., MPH — By Krista O’Connell — Updated on May 9, 2023

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Because there’s muscle tissue in nearly all parts of the body, this type of pain can be felt practically anywhere. However, there’s no single cause for muscle aches and pains.

Muscle aches (myalgia) are extremely common. Almost everyone has experienced discomfort in their muscles at some point.

While overuse or injury is common, there are other possible explanations for ongoing discomfort.

Often, people who experience muscle aches can easily pinpoint the cause. This is because most instances of myalgia result from too much stress, tension, or physical activity. Some common causes include:

• muscle tension in one or more areas of the body
• overusing the muscle during physical activity
• injuring the muscle while engaging in physically demanding work or exercise
• skipping warmups and cool downs

Not all muscle aches are related to stress, tension, and physical activity. Some medical explanations for myalgia include:

• fibromyalgia, especially if aches and pains last longer than 3 months
• chronic fatigue syndrome
• myofascial pain syndrome, which causes inflammation in muscular connective tissues called fascia
• infections, such as the flu, polio, or bacterial infections
• autoimmune disorders such as lupus, dermatomyositis, and polymyositis
• use of certain medications or drugs, such as statins, ACE inhibitors, or cocaine
• thyroid problems, such as hypothyroidism or hyperthyroidism
• hypokalemia (low potassium)

Muscle aches often respond well to home treatment. Some measures you can take to relieve muscle discomfort from injuries and overuse include:

• resting the area of the body where you’re experiencing aches and pains
• taking an over-the-counter pain reliever, such as ibuprofen (Advil)
• applying ice to the affected area to help relieve pain and reduce inflammation

You should use ice for 1 to 3 days following a strain or sprain, and apply heat for any pain that remains after 3 days.

Other measures that may provide relief from muscle pain include:

• gently stretching the muscles
• avoiding high-impact activities until after the muscle pain goes away
• avoiding weight lifting sessions until the muscle pain is resolved
• giving yourself time to rest
• doing stress-relieving activities and exercises such as yoga and meditation to relieve tension

Shop for remedies

• ibuprofen
• ice packs
• hot packs
• resistance bands for stretching
• yoga essentials

Muscle aches aren’t always harmless, and in some instances, home treatment isn’t enough to address the underlying cause. Myalgia can also be a sign that something is seriously wrong in your body.

You should see your doctor for:

• pain that doesn’t go away after a few days of home treatment
• severe muscle pain that arises without a clear cause
• muscle pain that occurs along with a rash
• muscle pain that occurs after a tick bite
• myalgia accompanied by redness or swelling
• pain that occurs soon after a medication change
• pain that occurs with an elevated temperature

The following can be a sign of a medical emergency. Get to the hospital as soon as possible if you experience any of the following along with aching muscles:

• a sudden onset of water retention or a reduction in urine volume
• difficulty swallowing
• vomiting or running a fever
• trouble catching your breath
• stiffness in your neck area
• muscles that are weak
• an inability to move the affected area of the body

If you need help finding a primary care doctor, you can browse doctors in your area through the Healthline FindCare tool.

If your muscle pain is caused by tension or physical activity, take these measures to lower your risk of developing muscle pain in the future:

• Stretch your muscles before engaging in physical activity and after workouts.
• Incorporate a warmup and a cooldown into all of your exercise sessions, around 5 minutes each.
• Stay hydrated, especially on days when you’re active.
• Engage in regular exercise to help promote optimal muscle tone.
• Get up and stretch regularly if you work at a desk or in an environment that puts you at risk for muscle strain or tension.

Occasional muscle aches and pains are normal, especially if you’re active or are new to exercise.

Listen to your body and stop doing an activity if your muscles start hurting. Ease into new activities to avoid muscle injuries.

Your sore muscles might be due to something other than tension and physical activity. In this case, your doctor will be the best person to advise you on how to fully resolve your muscle pain. The first priority will be to treat the primary condition.

As a rule of thumb, you should see your doctor if your muscle pain doesn’t resolve after a few days’ worth of homecare and rest.

Last medically reviewed on September 4, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Fibromyalgia: What you need to know. (2018).
  magazine.medlineplus.gov/article/fibromyalgia-what-you-need-to-know
• Muscle pain. (2017).
  my.clevelandclinic.org/health/symptoms/17669-muscle-pain
• Symptoms: Fibromyalgia. (2019).
  nhs.uk/Conditions/Fibromyalgia/Pages/Symptoms.aspx
• Treating sports injuries with ice and heat. (2015).
  healthychildren. org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Treating-Sports-Injuries-with-Ice-and-Heat.aspx
• Why do I feel pain after exercise? (2017).
  nhs.uk/live-well/exercise/pain-after-exercise/

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 9, 2023

Written By

Krista O’Connell

Edited By

Frank Crooks

Sep 4, 2019

Medically Reviewed By

Alana Biggers, MD, MPH

Share this article

Medically reviewed by Alana Biggers, M.D., MPH — By Krista O’Connell — Updated on May 9, 2023

Read this next

• How to Treat Fibromyalgia

  Medically reviewed by Nancy Carteron, M.D., FACR

  With fibromyalgia, managing pain, fatigue, and other symptoms is key. See which of these 13 treatment options could improve your quality of life.

  READ MORE

• 10 Supplements That Fight Inflammation

  By Franziska Spritzler

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How to get rid of muscle pain without the help of a doctor

March 4, 2019

Health

Simple exercises will help to cope with discomfort and relax the body.

Muscles can hurt for various reasons: due to overload after training, sprains or being in one position for a long time.

If the pain does not go away for a long time, you first need to find out if its source is precisely in the muscles. Only a doctor can make a qualitative diagnosis.

When you are convinced of the cause of discomfort, but treatment with drugs prescribed by a specialist does not help, you can resort to self-treatment. Lifehacker talks about several ways to reduce pain: reduce muscle tension, relax the body and warm up with tennis balls.

Stretching exercises

Why is it so convenient to stand with support on a certain leg, and when sitting down, people often throw their hands behind their heads? The body is always trying to choose a position that will relieve tension in overworked muscles.

By changing the position of the body, one can heal oneself. This is done by a special section of manual medicine – orthobiomy. You choose a certain position in which the ends of the affected muscles and ligaments are as close as possible, which reduces their tension and pain. The state must be held for a minute and a half, and then slowly return to its original position. During this time, the flow of intense nerve signals from the muscles to the brain decreases and the tension weakens.

The exercises should be repeated three to four times a day until the pain subsides.

If your pelvis and lower back hurt

Lie on your stomach on the bed with one leg and part of your pelvis hanging off it.

This position opens the sacroiliac joint, reduces pressure in it and stretches its ligaments.

If the thoracic spine hurts

Most people stoop constantly, causing the thoracic spine to lean forward. To stretch it and relax it, you need to bend as much as possible, or cause hyperextension. There are several ways.

On the bed

Simple version with slight hyperextension and traction. You will need a thick oblong pillow. Lie on it so that it is located along the back and in the middle of the spine. Stretch your arms and legs. In this position, the spine straightens and unbends, reducing pressure on the intervertebral discs.

With gym ball

To stretch harder, you need a gym ball. Lie on your back and lean back.

Be careful not to lose balance or fall while doing the exercise.

Using the table

Select a high stable table and sit a short distance from it. A regular table will do, but then it’s better to sit on a low stool or kneel to increase the difference in height.

Bend your elbows and place them on the table. Bend over, lowering your chest down. Stay in this position.

With wall

A wall can be used instead of a table. Sit on your knees opposite her and rest your arms outstretched. Bend over.

If your entire back hurts

A universal option for relaxing your entire back is the fetal position. It stretches the ligaments of the spine and the dura mater, due to the tension of which we feel stiffness.

Lie on your back. Press your chin to your chest. Bend your legs, press to your stomach and wrap your arms around. Then gently rock back and forth for a minute and a half.

Isometric exercises

When a person moves, his muscles contract and shorten. But there may be no change in size – such a reduction is called isometric. It occurs with a constant static load – for example, when we lift and hold the weight.

Isometric exercises normalize muscle tone, so they are often used to relax and strengthen muscles. To relieve pain, hold the tension for 2-3 seconds and repeat the exercises six to eight times.

If the neck hurts

The neck (more precisely, its suboccipital muscles) can hurt due to the wrong position of the head when it is brought forward and thrown back. Most often in this position we look at the smartphone. Overexertion of the suboccipital muscles causes headaches, reduces visual acuity, impairs attention and memory, as the outflow of blood is disturbed.

To relax the painful area, tilt your head and clasp your hands behind the back of your head. Press the back of the head back, while resisting yourself so that the head remains in the same position. Hold the tension for 2-3 seconds for eight sets. After that, it is important not to let go of your hands abruptly and not to throw your head back.

This exercise has several variations.

Bent over

Tilt your head to your left shoulder and place your right hand on your head near your ear. Try to lean towards the opposite shoulder, resisting yourself with your hand.

The head must not move. Hold the tension for 2-3 seconds. Then repeat the same on the opposite side.

Turning

Turn your head to the left. Rest your right hand on your head so that the palm is in front of your ear. Try to turn your head to the right and resist yourself. Repeat on the opposite side.

For deep neck flexors

For greater effect, deep neck flexors can be stimulated, which are usually inactive, since the head is always tilted due to stoop. Lower your head to your chest and place your fist between your sternum and chin. Press your chin into your fist and hold the tension for 2-3 seconds.

If your chest hurts

Sit in a chair. Orient yourself to the left side and grab the back of the chair with your right hand. Try to turn to the right, while resisting yourself, pulling the body to the back with your right hand.

If your lower back hurts

You can relax your lower back while standing or lying down.

Standing

Stand with your hand on your side. Move your body towards the arm and resist the latter. Hold the tension for 2-3 seconds. Repeat eight times on one side and the other.

Lying down: first option

Lie sideways on the bed. Bend the lower leg slightly, and hang the upper leg. For a more noticeable stretch, grab the edge of the bed with your upper hand. Stretch with your upper arm, turning the body, and lift the upper leg towards the head. Repeat several times.

Lying down: second option

Lie down in the same position, bend both legs and hang from the bed. To prevent you from falling, only the feet, shins and a small part of the thigh just above the knee should go beyond the edge. Raise your feet and hold the tension for about 5 seconds. Relax again and let your feet sink. Repeat three or four times.

For a better effect, you can grab the edge of the bed with your hands, stretching your body.

Muscle kneading

Kneading the muscles and their membranes, fascia, with the help of special devices is called myofascial release. This effect improves blood circulation and lymph flow, and also removes painful seals – triggers.

For these purposes, applicators are used: rolls (oblong elastic cylinders) and rubber balls, smooth or with spikes. All equipment is sold in sports stores.

You can also make your own applicator from two tennis balls held together with tape.

To relax the neck muscles and especially the suboccipital area, lie on the floor. Place a bunch of balls under the occipital-cervical transition. Lie down in this position for 1-2 minutes, pressing the back of your head on the balls and slightly rolling back and forth. Due to this effect, the muscles will stretch and relax. In the same way, you can stretch the thoracic and lumbar spine.

Read also 🧐

• Why my legs hurt and what to do to get better
• 50 exercises to stretch the muscles of the whole body
• 17 exercises to help get rid of pain in the neck and shoulders

Muscle pain (muscle ache)

Pain, regardless of its origin, always causes discomfort. Myalgia is almost always accompanied by acute spasms, as it extends not only to soft tissues, but also affects the nerve endings. Symptoms of the disease can appear anywhere in the body.

There are more than 600 muscles in the human body, so there is a risk of pathologies in various areas. With the correct diagnosis of the body and the choice of an adequate method of treatment, the disease can be quickly eliminated. The Kuntsevo Medical and Rehabilitation Facility uses the latest equipment to examine patients, as well as effective methods of recovery and returning to a normal lifestyle.

Types and causes of muscle pain

In most cases, muscle pain is caused by a stressful situation, excessive physical activity or overexertion. Patients diagnosed with myalgia need treatment:

• with increased muscle tension in one or more areas of the body;

• the occurrence of pain after intense physical exertion;

• muscle injury during sports or hard work.

Doctors also name other causes of pain in muscle tissues. This may be a past infection, such as the flu or polio. Discomfort is also delivered by:

• autoimmune disorders in the body;

• use of certain groups of medicines;

• insufficient level of potassium in the body;

• serious thyroid problems.

The main methods of treating muscle pain by neurologists

If the disease is mild, muscle pain can be treated at home. For this, over-the-counter pain relievers are used. It is recommended to apply ice to the affected areas of the body as a result of injuries. This helps prevent tissue inflammation. If home treatment is not enough to eliminate pain, then you need to contact a neurologist.

The Kuntsevo Center treats each patient individually. This helps to accurately determine the cause of the disease and choose the most effective method of treatment.

The reason to seek professional help is severe muscle pain that occurs for no apparent reason. Sometimes it is accompanied by a rash and itching. Pain may appear after a tick bite and be supplemented by redness, fever and swelling. Treatment is prescribed to patients only after a thorough examination. For this, MRI diagnostics, ultrasound are used.

Myalgia is not just a sign that indicates an alarming process in the muscles.

IMPORTANT! Prolonged and persistent myalgia requires a consultation with a neurologist, who will conduct a complete diagnosis, find the causes of muscle pain, and offer the patient a detailed course of treatment and rehabilitation.

Self-medication, on the other hand, is a dangerous step that can lead to an exacerbation of the symptom even if there is a period of remission and a temporary absence of pain. Diagnosis, treatment and rehabilitation is carried out by the neurologist of the Kuntsevsky Medical and Rehabilitation Center. Sign up for a consultation with our neurologist to get rid of an alarming symptom!

Make an appointment

Treatment results

Muscle pain is treated in various ways. Patients are assigned:

• acupuncture and acupressure treatments;

• electro- and physiotherapy;

• exercise therapy;

• manual manipulations.

Special exercises are especially relevant for chronic pain that is the result of pathologies of the spine, such as osteochondrosis, disc herniation or spondylosis. In severe injuries of muscle tissue, surgical methods of treatment are used.

Rehabilitation and lifestyle restoration

Patients suffering from muscle pain are diagnosed, treated and restored without leaving the clinic. The Kuntsevsky Medical Center has its own rehabilitation department. The success of its work is based on the availability of modern highly efficient equipment, a staff of experienced specialists, and the application of the principle of an individual approach.

The technical equipment of the clinic meets modern international standards. To restore the body after an illness, manual therapy sessions are often prescribed.