Muscle pain can be really debilitating - stiffness, headaches and chronic pain make you feel miserable. I suffered with muscular aches and pains from my teenage years, and it can really suck the joy out of everyday life. Fortunately there are several natural remedies that can help to reduce muscle soreness, so I've listed my favourites here in the hope they can help you too.
1. Massage With Natural Pain Relieving Herbs
Giving your tight or sore muscles a little massage can really help loosen them up and offer some relief. Up your massage game by using our Muscle Rub, with naturally analgesic, anti-inflammatory herbs including Comfrey, Camphor, Wintergreen, Eucalyptus & Peppermint. The Shea Butter with Olive Oil base helps it glide on smoothly to moisturise skin, for a massage that will leave your muscles feeling relaxed and soothed. It can also be used on your temples, jaw and base of your neck to help relieve tension headaches.
2. Stretch Those Muscle Daily
Even just a quick 10 minutes of stretches every day can have a big impact on reducing muscles stiffness and pain. These are some of my favourite and easy yoga poses to stretch those muscles out:
Child’s pose is a great stretch for sore muscles because it helps to relieve tension in the back, hips, and legs. To do this stretch, start by kneeling on the ground. Then, sit back on your heels and lower your chest and forehead to the ground. You can keep your arms outstretched in front of you or you can bring them back towards your body. Hold this pose for 30 seconds to a minute.
Cat-cow is another great stretch for sore muscles because it helps to stretch out the spine and neck. Start in a tabletop position on your hands and knees. Then, arch your back and tilt your head up towards the ceiling (this is the “cat” position). Next, lower your back and tilt your head down to the floor (this is the “cow” position). Alternate between these two positions for 30 seconds to a minute.
Cobra pose is a great stretch for sore muscles because it helps to stretch out the chest and shoulders. To do this stretch, start by lying on your stomach with your hands placed flat on the ground. Then, press your hands into the ground and slowly lift your chest off the ground. Hold this pose for 30 seconds to a minute.
Downward Facing Dog
Downward facing dog is another great stretch for sore muscles because it helps to stretch out the hamstrings, calves, and back. To do this stretch, start in a tabletop position on your hands and knees. Then, press your hands into the ground and lift your hips up towards the ceiling. Hold this pose for 30 seconds to a minute.
Seated Forward Fold
Seated forward fold is a great stretch for sore muscles because it helps to stretch out the back and hamstrings. To do this stretch, start by sitting on the ground with your legs outstretched in front of you. Then, reach your arms up towards the ceiling and slowly fold your body forward. Hold this pose for 30 seconds to a minute.
3. Eat Anti-Inflammatory Foods
Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can cause tight, painful muscles. Fortunately, there are many anti-inflammatory foods you can incorporate into your diet to help reduce inflammation and prevent the onset of chronic diseases.
Turmeric and Ginger are popular spices that have been used for centuries in traditional medicine. They contain curcumin and gingerol, active ingredients which studies have shown are powerful anti-inflammatories and can help relieve muscle pain.
Berries are packed with antioxidants, which have been found to possess anti-inflammatory properties, as well as Green tea, which is rich in polyphenols.
4. Check Your Bedding
We spend a third of our lives in bed! Using the right pillow and mattress to suit your body type is crucial in ensuring that you don't wake up with muscle stiffness and headaches. If you suspect your pillow or mattress, it might be time to look into other options to help support your body while you sleep.
Try these tips every day and you should begin to notice more flexibility and less muscle pain within a few days. I hope they will help you as much as they help me!
Founder & Naturopath at The Physic Garden