Muscle pain is a universal ailment, whether from overexercise, stress, misalignment of the body, or carrying around a little one. My own muscle pain tends to center around my neck. Stress tenses those muscles and then radiates upward to give me a headache. But I’ve also experienced muscle pain nearly everywhere else in my body throughout the years.
Before I tell you my favorite remedies, I must give a disclaimer that I am not a medical professional. I am merely sharing from my own experience of what has worked for me over the years to cure my muscle pain.
My personal slant is to prefer to not rely on meds, even over-the-counter ones such as ibuprofen and Tylenol. I have taken dozens, probably hundreds, of each of these in my life, but every day I can get by without them is a better day for my digestive system and organs, for even over-the-counter meds can wreak havoc on the body.
I would love to hear that someone reading this article will have success dealing with their own pain!
Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. All opinions remain my own. In fact, I would greatly appreciate for you to use my links to access Amazon!
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1. Castor Oil: My First Go-to for Muscle Pain
Castor oil is my first go-to when I feel my muscles getting tense in a way that will eventually lead to a headache. It’s so effective! I will spread it on my muscles and, minutes later, notice that the pain has lessened or completely gone away.
I love this stuff! It has no odor, doesn’t stain, is readily available, completely natural, and inexpensive.
In addition, castor oil moisturizes the skin and is reported to help hair grow and to treat acne.1 I always keep some castor oil on hand.
2. Magnesium Oil
I first discovered magnesium oil a couple years ago. Though not technically an oil, the liquid has an oily feel to it. Magnesium oil is to be used externally. I use it by itself or in conjunction with castor oil by spraying it on my sore muscles and then rubbing it in.
Magnesium oil is particularly effective with the muscle aches associated with restless legs. If you suffer from this condition, try this inexpensive product.
Some people experience skin sensitivity with magnesium oil, so spray it on a small area first. This is another reason that it works well for leg aches, since the skin on the legs is a little tougher than skin around the neck.
I recommend trying the magnesium oil from this link first. Then, if you love it like I do, save some money by buying the magnesium flakes and mixing up the oil yourself using 1 part purified water to 1 part magnesium flakes.
3. Cayenne Pepper
Cayenne pepper is my next go-to for muscle aches. This remedy is likely sitting in your spice cupboard right now.
To use, drink cayenne mixed with water, and chase it down with another glass of water. Yes, this is a strong pepper, but the spice is a natural blood thinner and effectively relieves pain. Start with a very small amount (less than 1/4 teaspoon in water) to make sure you tolerate it well. Then build up from there. Some people find relief by using cayenne topically as well, mixed with coconut or olive oil.
4. Trigger Point Massage with Lacrosse Ball
A lacrosse ball is a must-have accessory to combat muscle pain. To use, press the sore muscle onto the ball to work out the knot.
The lacrosse ball is my go-to for lower back pain.
But, I rarely target the lower back muscles themselves.
Instead, I use the lacrosse ball on my glutes. Try this: sit on the lacrosse ball and move it from point to point on every surface of your buttocks and all the way to the hips, never lingering for more than a few seconds in any one spot. If you have never done this before, you will likely find many sore spots!
Then, turn over and lie on top of the lacrosse ball in the crease where your
Then, flip over and lie on top of the lacrosse ball, pressing it along the crease where the leg attaches to the body. Again, don’t linger in any one spot more than a few seconds.
5. Foam Roller
The foam roller is another tool to manually work the sore muscles. I have had trouble with plantar fasciitis (sore feet upon standing) at times. That affliction is generally due to tight calf muscles. The foam roller is a great tool to roll along all surfaces of the calf.
I currently use the foam roller every day to work on a tight shoulder. I roll my biceps, triceps, shoulder, and chest to loosen the many muscles that can affect the shoulder.
6. To Stretch or Not to Stretch, That Is the Question
Whether to suffer the slings and arrows of outrageous muscle pain
Or by stretching, to end them?
Sorry to take Shakespeare all out of context, but the quote fit so well!
Exercise enthusiasts are probably aware of the debate between stretching or not. Those who advocate NOT stretching DO recommend trigger point therapy after exercise. You definitely need some form of cooldown after exercise.
The most balanced viewpoint I have read is in a book by Lee Albert, NMT, called Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery. Neuromuscular Therapist Lee Albert recommends stretching only SOME of your muscles. In fact, some of your most sore muscles may be overstretched, and further stretching can cause more pain.
Think of the slumpy shoulders one exhibits with bad posture. The upper back hurts, but those upper back muscles are being overstretched whereas the complementary chest muscles are the ones that need lengthening. Albert offers complete strengthening and stretching exercises for the most troublesome muscles.
Stretching the correct muscles is highly beneficial. One time my back was so stiff after a 20-hour weekend car ride that I couldn’t stand up on my own. Stretching my front (quads) and outer leg muscles got me out of that pickle.
7. Deep Breathing
I have successfully beaten headaches caused by tight neck muscles through deep breathing. Get outside into some fresh air. Take a relaxing walk or bike ride, and concentrate on taking deep breaths the whole time.
In my proofreading and copy editing career, I get to read a variety of books. One book I read a few years ago was, interestingly, on the topic of breathing. The author of Just Breathe Out, Betsy Thomason, a breathing specialist, writes about how important the breath OUT is. Then you relax and let your lungs fill in naturally with oxygen. She includes all kinds of evidence of why it’s better, including better athletic performance.
8. Hand and Foot Reflexology
Ahh, this is a favorite method to handle muscle pain, especially if you can get someone to massage your hand or foot for you! If not, do it yourself. After all, you can then apply as much pressure as you can handle.
Reflexology maintains that each part of the body corresponds to a point on the hands and feet. By massaging in the right spot, your body responds by healing the painful area.
For instance, you can alleviate neck pain by rubbing the base of either the thumb or the big toe.
My favorite resource that includes detailed charts for both the hands and feet, as well as tons of pictures, is Complete Reflexology for Life.
9. Essential Oils
I discovered essential oils for muscle pain several years ago when at one of my daughter’s track meets. I learned that the most optimal series of essential oils to use is lemongrass, then peppermint, followed by wintergreen. The lemongrass prepares the muscle to absorb the peppermint, which is the pain killer. Then the wintergreen oil enhances the peppermint’s effectiveness.
10. Turmeric/Curcumin Supplementation
I wanted to include on this list something that will help your muscle pain in the long term. Turmeric (or more accurately its active ingredient, curcumin) is one of the best natural anti-inflammatory agents available. It has even been found as effective as ibuprofen to combat inflammation and is much safer. 2
I supplement every day with turmeric. Look for a tablet that’s bright orange and with good absorption. I recommend the one linked here.
Leave me a comment about your experience with any of these remedies. I sure hope you find some or all of them effective! Now go relax and drink a glass of healthful ginger tea.
- Jillian Kubala, MS, RD, “7 Benefits and Uses of Castor Oil,” Healthline, April 14, 2018, https://www.healthline.com/nutrition/castor-oil#TOC_TITLE_HDR_5
- George Citroner, “Eating Turmeric May Help Knee Arthritis: What to Know About Food vs. Supplements,” Healthline, September 17, 2020, https://www.healthline.com/health-news/turmeric-may-be-as-effective-as-ibuprofen-for-relieving-arthritic-knee-pain-emb-2pm