Adults only (18+)

How to Relieve Muscle Pain

Muscle pain, also known as myalgia, is something most people will experience at some point in life. Whether it follows exercise, physical work, poor posture or illness, the aching, stiffness or tenderness that comes with it can affect how you move and how you feel. While muscle pain is often harmless and temporary, it can still cause significant discomfort and interfere with daily life.

Fortunately, there are safe and effective ways to relieve muscle pain and support recovery. Understanding the causes and how to manage it can help you feel more comfortable and reduce the chances of it coming back.

What Causes Muscle Pain?

Muscle pain can result from a wide range of things. One of the most common is delayed-onset muscle soreness (DOMS), which usually appears a day or two after unfamiliar or intense exercise. This type of pain is a normal part of the body adapting to new physical activity and tends to ease within a few days.

Other causes include muscle strain from lifting or moving awkwardly, prolonged sitting or standing in one position, stress-related tension, or minor injuries. Illnesses such as viral infections, including the flu or COVID-19, can also cause widespread muscle aches.

Sometimes muscle pain may be linked to chronic conditions such as fibromyalgia or polymyalgia rheumatica. If pain is persistent or unexplained, it is important to speak to a GP to rule out any underlying health problems.

What Does Muscle Pain Feel Like?

Muscle pain can feel different depending on the cause. It may be a dull ache, a sense of heaviness or a sharp, localised discomfort that worsens with movement. Muscles may feel tight, sore to the touch or stiff after rest. You might notice reduced flexibility or slight swelling, particularly if the pain follows an injury or strain.

When linked to illness, muscle pain can feel more general, affecting several areas of the body and often accompanied by fatigue or a low-grade fever.

How to Relieve Muscle Pain at Home

Resting the affected area, especially in the first 24 to 48 hours after injury or strain, can prevent further damage and allow healing to begin. However, it is important not to rest completely for too long, as gentle movement helps improve circulation and supports recovery.

Applying heat, such as a warm compress, hot water bottle or warm bath, can relax tense muscles and ease stiffness. If the pain is caused by an acute injury, using an ice pack wrapped in a cloth for short periods during the first day or two can help reduce inflammation and swelling.

Over-the-counter pain relief, including paracetamol or ibuprofen, can reduce discomfort and inflammation. Anti-inflammatory gels applied directly to the skin can also be helpful for more targeted relief.

Gentle stretching and low-impact movement, such as walking or light yoga, can support healing by keeping muscles active without placing them under too much strain. Massage may also improve circulation, reduce tension and soothe tight areas, although it should be gentle and avoided if the muscle is swollen or bruised.

Keeping well hydrated and getting good-quality sleep are also key components of muscle recovery. Water helps flush waste products from muscles, and rest allows the body to repair tissue and restore energy.

Preventing Muscle Pain

If your muscle pain is linked to exercise or physical activity, warming up beforehand and cooling down afterwards can reduce the risk. Gradually increasing the intensity of activity allows your muscles to adapt and strengthens them over time.

Maintaining good posture and taking breaks during long periods of sitting or repetitive movement can help reduce the build-up of muscle tension. Stress management techniques such as breathing exercises, mindfulness or relaxation therapies can also be beneficial if your muscle pain is linked to tension or anxiety.

Eating a balanced diet rich in vitamins and minerals, particularly magnesium and potassium, may support muscle health and reduce the likelihood of cramps or spasms.

When to Seek Medical Help

You should speak to a GP if your muscle pain is severe, gets worse over time or does not improve within a few days. You should also seek help if you experience sudden pain without a clear cause, muscle weakness, signs of infection such as swelling, redness or warmth, or pain accompanied by high temperature, confusion or dark-coloured urine.

If you have persistent muscle pain without an obvious trigger, or it comes and goes over time, it is important to have it assessed to rule out an underlying health condition.

Emotional Impact

Living with muscle pain can be draining and may affect your mood, energy and ability to carry out day-to-day tasks. This is especially true if the pain is chronic or unpredictable. Acknowledging the impact it has on your emotional wellbeing is an important step. You are not alone, and speaking to a health professional about both physical and mental symptoms can help you feel more supported.

Final Thoughts

Muscle pain is common and often improves with time, self-care and gentle movement. Whether it is caused by activity, injury or illness, there are effective ways to manage the discomfort and support your body’s natural recovery. Staying active, managing stress and listening to your body can go a long way in helping to prevent future episodes and maintain good muscular health. If your pain is persistent, worsening or interfering with your life, do not hesitate to seek medical advice.