For mild muscle aches that results from strenuous activities and tension, the pain experienced often manifests between 12 hours and 48 hours following the specific activity. The extent of pain varies considerably so that for some, it is a mild inconvenience while for others it causes debilitating pain that makes it impossible to carry on with one’s daily activities. There is a wide range of natural remedies available for you to treat muscle pain. If, however, the remedies do not ease the pain and your muscles ache after 2 weeks of home treatment, it is imperative to seek professional medical help. This is important because it helps to allay any fears and address the root cause of the muscle aches. Below are some of the most popular and effective home remedies used for the natural treatment of muscle pain.


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1. A Cold Pack:

Time Required: 20 Min
What You Need: Plastic bag, a cup of ice cubes (can easily be replaced by a bag of frozen vegetables in the absence of ice cubes), and a clean towel.
Difficulty: Easy


One of the simplest and most effective home remedies used for the treatment of muscle pain is the use of a cold pack. The essence of using ice cubes in this remedy is to reduce the pain and inflammation, Additionally, the low temperatures facilitate for the constriction of blood vessels around the affected muscle.

This, in effect, decreases the amount of blood flowing to the muscle, thus preventing irritation and the likelihood of developing sores. To get the most of this remedy, it is advisable to use cold packs within the first 72 hours of the muscle ache. After this time period, you are required to use a hot compress/ hot water soak as directed in the second remedy below.


  1. Transfer the ice cubes from the tray to the plastic bag before wrapping the pack with a clean towel. This is done to reduce the chances that you get a frostbite on the affected muscle.
  2. Place the pack on the affected area and let it remain in place for about 15 minutes for each given session.
  3. You are required to use this remedy on an hourly basis at least for the first 24 hours.


2. Hot Water Soak:

Time Required: 30 Min
What You Need: 1 Cup of Epsom salts and hot bath water.
Difficulty: Easy


Once the first 24 hours after the muscle aches have elapsed, you can then use the hot water soak remedy to ease the pain in your muscles. This is advised because the use of hot water within the first 24 hours has the capacity to aggravate the situation, and this only worsens the pain and inflammation.

Within the recommended time period, the purpose of the hot water soak is to relax the tense muscles while enhancing the circulation of blood to the affected muscle. This speeds up the healing process. Epsom salt is added because it is rich in Magnesium. For proper muscle function, Magnesium is required as it helps with proper muscle relaxation.


  1. Place the Epsom salt at the bottom of the tub before running the hot water. This is done to allow complete dissolution of the salt.
  2. Once the salt and water are well-mixed, you will then enter the tub and soak the affected muscle for about 20 minutes.
  3. Use this remedy at least twice daily to help you get relief from muscle pain.


3. Ginger:

Time Required: 20 Min
What You Need: Fresh ginger root, grater, piece of cotton and a glass of hot water. Alternatively, prepare ginger tea using the ginger root, 2 cups of water, a strainer and honey (optional).
Difficulty: Easy


Ginger is recommended for the treatment of muscle pain because it possesses excellent anti-inflammatory properties that help reduce the pain and inflammation. In addition to this, ginger is also a ‘warming’ spice whose positive effects on the flow of blood means improved blood circulation at the affected site. Different studies have shown that the daily intake of ginger goes a long way in reducing muscle pain particularly for those who love to work out and who are more prone to these kinds of injuries. If you are a fitness enthusiast, it certainly helps to add ginger to your daily diet. There are two ways in which you can make use of ginger: topical application or tea preparation as indicated below.


Preparation for topical use:

  1. Peel the fresh ginger root and clean it well to eliminate the dirt.
  2. Using the grater, cut the ginger root to get small gratings which is what you need for this home remedy.
  3. Wrap the gratings using the piece of cotton as tightly as you can.
  4. Steep the wrapped ginger in hot water for a minute before placing it aside for another minute to allow cooling.
  5. Place the ginger-in-cotton on the affected area where the muscle ache is present.
  6. Allow the remedy to remain on for about 15 minutes to allow the absorption of ginger’s active ingredients.
  7. Use this remedy thrice daily until the pain subsides.

Preparation for ginger tea:

  1. Peel the fresh ginger root and clean it well to eliminate the dirt.
  2. Using the grater, cut the ginger root to get small gratings which is what you need for the herbal tea.
  3. Transfer the grated ginger to a pan and add 2 cups of water before bringing the mixture to boiling point.
  4. Once the mixture has started boiling, turn off the heat and let it steep for a few minutes.
  5. Pass the ginger tea through a strainer before adding some honey (a natural sweetener) if desired.
  6. Sip on this tea at least thrice daily or until your muscles are free of the pain.

NOTE: The use of ginger as a home remedy for the treatment of muscle pain is not recommended for you if you suffer from hypertension. This is because there are certain compounds present in the ginger which are known to increase blood pressure, a potentially fatal side-effect for high blood pressure patients.


4. Cayenne Pepper:

Time Required: 20 Min (preparation phase) and 24 hours to let the paste stay overnight.
What You Need: Cayenne paste which requires cayenne pepper powder and olive oil. Alternatively use cayenne pepper and coconut oil for the paste. Both options require a bandage and warm water.
Difficulty: Easy

Cayenne pepper is an effective home remedy for the treatment of muscle aches largely due to its super anti-inflammatory properties. When used topically in paste form, the natural compound capsaicin helps reduce the pain and inflammation associated with muscle pain. The warmth that arises from the topical application of the home remedy also aids in muscle relaxation, thus getting rid of stiffness that contributes to muscle aches. There are two ways you can prepare the cayenne pepper paste – the first includes the use of olive oil while the second uses coconut oil.


Using Olive Oil:

  1. Take a teaspoon of cayenne powder and place it in a shallow bowl.
  2. Add two tablespoons of olive oil and mix the two evenly.
  3. Scoop some of the cayenne pepper-olive oil mixture and apply on the affected muscle.
  4. Cover the paste using the bandage to allow the remedy to work overnight.
  5. Rinse the paste off the next morning using water. Use this remedy for three days or until you get relief from the muscle aches.

Using Coconut Oil:

  1. Place five teaspoons of the cayenne pepper in a bowl before pouring in one and a half cups of the coconut oil.
  2. Put the mixture in a hot water bath in order to warm the coconut oil and allow the cayenne powder to disperse evenly.
  3. Let the cayenne pepper-coconut oil mixture stand 24 hours.
  4. Once this period elapses, strain the mixture and store it in an air-tight container.
  5. Place a teaspoon or two of the oil mixture on the affected area and massage as gently as you can.
  6. Use this remedy at least thrice daily until the muscle aches are no more.


5. Turmeric:

Time Required: 30 Min
What You Need: 1 Teaspoon of turmeric powder and a cup of warm milk. Alternatively, prepare poultice using fresh turmeric, lemon juice, salt, and warm water to rinse.
Difficulty: Easy


Turmeric has long found its use in the field of natural home remedies for a diverse number of painful conditions, and muscle pain is no exception. As a potent analgesic and anti-inflammatory, turmeric makes for an excellent way to deal with those dreadful muscle pains. Just as with some of the aforementioned home remedies, there are two ways you can benefit from turmeric: the first is through ingestion while the second is through topical application.


Preparation of turmeric tea:

  1. Place a teaspoon of turmeric powder in a cup of milk.
  2. Transfer the mixture to a pan and heat so that it simmers and not boil.
  3. Allow the mixture to cool before drinking it.
  4. Use this remedy thrice daily in order to get relief from the pain.

Preparing poultice:

  1. Peel the turmeric and wash it before grating it into small pieces.
  2. Add freshly squeezed lemon juice to the grated turmeric before sprinkling some salt.
  3. Mix all the ingredients well to ensure even distribution.
  4. Scoop some of the remedy and apply on your aching muscles.
  5. Allow the mixture to remain on the skin for up to half an hour before rinsing off with warm water.
  6. Repeat this at least twice daily.


6. Rosemary:

Time Required: 60 Min
What You Need: Rosemary (dried or fresh), 4 glasses of water, and some cotton wool.
Difficulty: Easy


Rosemary is best known for its culinary purposes, but few are aware of this herb’s anti-inflammatory properties. When steeped in hot water, the rosemary releases its healing powers and allow your aching muscles to get relief by eliminating the pain. Rosemary also has the advantage of soothing the aching muscles. This remedy is simple to prepare too.


  1. Take an ounce of the Rosemary leaves and place in the four glasses of water.
  2. Bring the mixture to boil and then turn off the heat once the boiled.
  3. Allow the leaves to steep in the water for 30 minutes.
  4. Soak the affected muscle in the Rosemary water. If this is not possible, soak some cotton wool in the water and dab it on the affected part.
  5. Use this remedy twice daily for best results.


7. Mustard Oil:

Time Required: 30 Min
What You Need: Garlic cloves, 4 tablespoons of mustard oil, strainer and camphor (optional). You will need a dark-colored bottle for storage purposes.
Difficulty: Easy


Mustard oil is used to treat muscle pain because it improves blood circulation when applied topically on the affected region. This not only eases muscular tension, it also helps to reduce pain and speed up the healing process. Camphor is added for its soothing properties on the skin, while garlic is included for its anti-inflammatory properties. Store the mixture in a dark-colored bottle to prevent the constituent ingredients from degradation.


  1. Peel and cut the garlic cloves into small pieces.
  2. Heat the mustard oil in a pan and fry the garlic until it turns brown, taking care not to burn it.
  3. If you opt to include camphor, you may add it to the mixture at this point.
  4. Let the mixture cool before passing it through a strainer.
  5. Use this mustard oil mixture to massage the affected part and get relief from the muscle pain.
  6. Use this remedy severally daily over a couple of days until the pain eases.