10 Best Remedies for Sore Muscles

No longer let muscle soreness slow you down. Learn how to alleviate lower back pain, neck pain & other sore muscles with 10 tips you can do from home.

From the time we are born we experience muscle soreness. These are called growing pains. Then, when we reach maturity as an adult, we challenge our muscles 24/7. Think about it – we can make our muscles hurt just by sleeping in a bad position or we can be subjecting our back to an inferior mattress. During our waking and active hours, we can have a spontaneous tendency to overexert our muscles with the latest and greatest exercise regime. On the other extreme, we can just give up on exercise and sit in front of the computer or TV and allow our muscles to degenerate.

Muscle soreness can be caused by overexertion during exercise that may cause slight tearing of the muscle tissue that eventually heals itself. And, fibromyalgia or arthritis may be contributing to your pain. Cramping of muscles – those leg cramps – are caused by over exercising, lack of mineral intake, and dehydration.

Whatever the cause of your muscle soreness today, glance over this list and discover a remedy for some new, soothing, and surprising relief.


Cure your sore muscles by taking a reprieve from your routine for a day or two. Resting your sore muscles – eating healthy, and drinking a lot of water may just be your number one remedy. If your daily routine requires a lot of exertion, ask a family member or a friend to help. Or, just let the weeds grow in the garden and flower beds for a couple of days.

Movement and Stretching.

_uploads_2014_09_yoga-stretchWhen you are stiff and sore because you pushed your body outside of its regular exertion zone, movement – stretching and walking, for example – may be a simple cure for your discomfort. Remember, if you push your body over time, it will build the strength needed to complete your regular daily routine with less pain. After you finish mowing and weeding your yard, don’t just sit and rest for a long period of time. This causes your muscles to stiffen and become sore when you start moving again. Instead, rest briefly and hydrate yourself before walking around and stretching your tired muscles until you fully cool down.

Apply Heat or Cold.

During your rest, a must-do muscle relaxer is a hot bath or shower. The hot wetness relieves tight and knotted muscles you’ve pushed hard with your body and mind. Also try an ice pack applied to your aching, bruised, or swollen muscles – no longer than 20 minutes – will reduce soreness and swelling.

 A Soak in Epsom Salt.


You may have forgotten about the remedy your parents used for their sore muscles when you were a child or you may be a millennial who never heard of Epsom Salt. Whatever your era of cures, you can buy Epsom Salt at any local supermarket or pharmacy, and it’s quite inexpensive.

Dissolve a couple of cups of Epsom Salt in a warm bathtub and soak away your aching muscles for at least 15 minutes. Epsom Salts – comprised of magnesium sulfate – are a natural muscle relaxant because they reduce swelling by extracting excess fluids and toxins from your tissue.

It is generally recommended that you limit your Epsom Salt soaks to three times per week. Disregard this remedy if you have diabetes, high blood pressure, or heart complications. In such cases, you can use a cup or two of baking soda in place of the Epsom Salt. That will have a similar effect.

Supplement With Oral Magnesium.

Muscle aches, soreness, and cramps may be caused by a low level of magnesium in your body. While you can purchase a magnesium supplement at any local supermarket, pharmacy, or health food store, you may want to consider simply adjusting your daily diet. There are many foods high in magnesium that you may not know about but like almonds, cashews, sunflower seeds, sesame seeds, pumpkin seeds, ground flax seed, and cocoa powder. Some other food sources you may not have explored containing high magnesium levels are black beans, Swiss chard, spinach, and molasses.

Massage Therapy.


Speed up the healing of your sore muscles by stimulating the blood circulation in the affected area with massage therapy. Professional massage therapists combine their masseuse skills with room temperature healing essential oils for extra relief. So, if your partner is helping you out with a massage, make certain they include some of these essential oils:

  • Muscle cramps: lemongrass oil with peppermint or marjoram oil
  • Muscle spasms: basil or marjoram oils with Roman chamomile oil
  • Muscle tension: marjoram, peppermint, lavender, or Roman chamomile oils

Combine two drops of the essential oil with one tablespoon of coconut oil or olive oil and let the massage begin!

Apple Cider Vinegar.

Drinking a glass of water with one or two tablespoons of apple cider vinegar may help you find relief for your sore muscles and leg cramps. Or, you can just slurp down a tablespoon straight – if this is too strong for your tastes, try some pickle juice. Apple cider vinegar is also good as a rubbing aid directly on your sore muscle.

Blackstrap Molasses.

There is a high content of magnesium in blackstrap molasses, so try a tablespoon added to your morning cup of coffee or dissolved in a cup of hot water to find relief from muscle soreness. This can also help with charley horses and restless leg syndrome.

Switchel Recipe.

A sure-fire, old fashioned recipe that helps relieve chronic muscle pain is Switchel – a combination of the benefits of apple cider vinegar and blackstrap molasses – a remedy that rivals high priced packaged sports drinks:

½ cup apple cider vinegar                           ½ cup sugar or honey

¼ cup molasses                                           1½ teaspoons of ground ginger

Mix these ingredients together and then add them to 2 quarts of water, then mix until dissolved, chill, and serve over ice.

Coconut Oil.


Two to three tablespoons of coconut oil with your daily cooking – or applied like butter – will help to loosen up and ease sore muscles. So, if you don’t have the taste for apple cider vinegar, molasses, or the Switchel recipe, try to relieve your ailments with a good daily dose of coconut oil. You can find coconut oil in your local grocery, supermarket, or health food store.

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