A Quick Guide For Muscle Aches And Pain Relief

Here is a quick guide for muscle aches and pain relief.More

A Quick Guide For Muscle Aches And Pain Relief

Written By Sierra Powell / Reviewed By Ray Spotts

There are many types of pain, and there is no one type that can be specifically targeted at a specific treatment. Pain may originate from the soft tissues in your muscles or joints. It could also come from an infection, inflammation, or some other medical condition. Whatever the cause, you have plenty of options with relief for .

Often, there are simple treatments and remedies such as ice packs, heating pads, and aspirin which can help with immediate relief. Suppose something more serious is going on - especially overuse of muscles. In that case, one should seek medical attention right away, so they don’t end up with chronic issues later down the line.

For this reason, getting a massage is a good idea, which can help with recovery and prevention. Here is a quick guide for muscle aches and pain relief.

Identify the Source of Pain

The first thing to do when you have muscle pain is to identify the source. Is it your back? Neck? Or maybe an old injury that flared up again after too much stress at work or home life? It’s essential to identify a course of treatment and assess what might happen if these pains persist, as different conditions can lead to serious health problems in time.

Take Pain Killers

Take ibuprofen before exercising to reduce any potential soreness afterward or if you already have significant discomfort. Ibuprofen works by blocking signals sent by proinflammatory molecules so they don’t reach your brain. Prolonged use increases the risk of gastrointestinal bleeding.

Sleep and Rest

Get enough sleep and reduce stress to help your muscles recover between workouts. When your body needs rest, it is more likely that the benefits of exercise will last - even after you’ve stopped exercising for a while. Also, reducing stress may make aches easier to manage since this can lead to muscle tension or soreness if left unchecked on its own.


Stretch before and after activity to avoid injury or prevent existing injuries from worsening. Stretching increases flexibility and improves blood circulation. Hence, fewer risks for those who suffer from chronic pain issues such as arthritis or fibromyalgia. It also helps joints move smoothly without causing excessive strain.

If necessary, consult your doctor for a referral to physical therapy. Therapy can be tailored to focus on the specific type of pain you experience and could help improve mobility to reduce discomfort.

Mindfulness Exercises

Meditate or use mindfulness exercises such as yoga. This is a great way to manage chronic stress, which can aggravate muscle aches caused by inflammation. Besides, they may also relieve mental health issues that might contribute to lower back or neck pain (e.g., depression).

Hot Showers

Try hot showers before bed and following exercise sessions. Heat increases blood flow, which promotes muscle relaxation. Water softens tight muscles, making them more pliable, so they’re easier on joints. Always check, though, because you might have sensitive skin! If this doesn’t work, try an Epsom salts bath instead of regular showering and add a cup of vinegar to the water.

At Home and Over-the-Counter Remedies

Use heat packs, ice massage therapy, , or topical analgesic creams for localized relief. These are best on joints or muscle groupings that have been injured. But be careful not to cover your entire back with ice or use a heating pad too close to sensitive areas near your spine.

Also, try one of those foam roller massagers for sore muscles. They’re effective because they help relieve muscle soreness and tension by rolling over it with the roller.


Consider acupuncture if the pain remains severe after using all other methods discussed in this article. It’s an ancient Chinese medicine procedure involving thin needles applied at specific points along energy channels that line the body, which is thought to regulate health and development and physical function.

Final Thoughts

The best advice we can give is to always listen to your body. If it feels like stress or a lack of activity has led you towards chronic pain, try some new lifestyle changes and see how they help!

Remember that there are many treatments available for muscle aches and pains. Thus, don’t hesitate to take action if necessary. Whatever the case may be, please consult your physician about any serious injuries before beginning any treatment regimen on your own.

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Written By:

Sierra Powell graduated from the University of Oklahoma with a major in Mass Communications and a minor in Writing. When she's not writing, she loves to cook, sew, and go hiking with her dogs.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed , a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at .

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The Calorie Fallacy: Why Counting Calories Isn’t an Effective Weight-Loss Strategy

You can say one thing for Professor Mark Haub: He knows how to make a lesson stick. Haub, who teaches nutrition at Kansas State University, wanted to prove to his students that weight loss is simply about calories. So, for 10 weeks, the professor proceeded to eat an 1,800-calorie diet consisting of a Twinkie every…

The Calorie Fallacy: Why Counting Calories Isn’t an Effective Weight-Loss Strategy

You can say one thing for Professor Mark Haub: He knows how to make a lesson stick.

Haub, who teaches nutrition at Kansas State University, wanted to prove to his students that weight loss is simply about calories. So, for 10 weeks, the professor proceeded to eat an 1,800-calorie diet consisting of a Twinkie every three hours. He also dined on Doritos, Little Debbies, sugary cereal and other junk food.

When he started, Haub tipped the scales at 201 pounds, which for his height was considered overweight. By the end of his snack-food spree, he had lost 27 pounds, putting him at a svelte 174. The story went viral, with the media dubbing Haub’s eating plan the Twinkie Diet.
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Undoubtedly some who heard the news eagerly stocked up on the spongy yellow snacks. But Haub’s intention wasn’t to urge people to eat more Twinkies. The point, he said, was that he had consumed 800 fewer calories daily than the number needed to maintain his weight. In other words, the key to weight control is counting calories: If you take in fewer than you burn, you lose weight. It’s that simple.

Haub’s message has been standard advice for more than a century. According to many experts, it all boils down to straightforward math: Calories in minus calories out. Countless millions who struggle with their weight heed this message, dutifully tracking their calorie intake. But eventually many discover that all the counting is in vain.

One reason is that calorie counts aren’t always accurate.

In fact, the Food and Drug Administration (FDA) allows numbers on nutrition labels to be off by as much as 20 percent, and usually the error is an undercount. That means, for example, that ice cream claiming to have 180 calories per serving may actually have 215. Making matters worse is the widespread problem of unrealistic serving sizes. With ice cream, if you eat a cup (a normal amount) rather than 2/3 cup (the usual serving size), you could be getting as many as 325 calories instead of the 180 listed on the label.

Listed calories may also be wrong because of the way our bodies digest certain foods. Take almonds, for instance. Nutrition labels show them to have up to 170 calories per ounce. But this number doesn’t take into account the fact that almonds pass through the intestines partly undigested. As a result, the body doesn’t absorb all 170 calories. The actual count, according to research, is 129—a sizable difference.

Accurate or not, calorie counts aren’t available for everything we eat, so we sometimes have to rely on our own estimates. And according to research, these numbers are notoriously unreliable. For example, in a survey of 2,200 adults, consumers’ guesses about calories in popular restaurant foods ranging from pancakes to onion rings undershot the reality by an average of 165 calories.

Unconscious biases can further skew our calorie estimates. For instance, there’s the “health halo” bias, which makes us more likely to underestimate calories in foods that are marketed as healthful.

Online calculators, meanwhile, can tell you how many calories you expend each day, but it’s at best an approximation. Wearable devices are also an option, but research shows that their results are unreliable. Arriving at an accurate number is difficult because the calculation is complex, involving how much energy we need for basic functions like breathing and circulation at rest (known as basal metabolic rate, or BMR); how much we burn during everyday activities and exercise; and how much through digesting food (the thermic effect of food). A host of other factors, including age, gender, weight and body fat, play a role.

Given all the challenges of accurately calculating how many calories we need and how many we consume, it’s unreasonable to expect counting calories to be effective as a weight-loss strategy.

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The difficulty is reason enough to shun calorie counting. But there’s also an even bigger problem: Tallying calories fails to take into account other variables that can affect how much we weigh.

As we reduce calories and lose weight, biological changes kick in to preserve body fat and protect us from starvation. One such adaptation is a change in metabolism. The body of a lighter person has a lower BMR than that of a heavier person. As we shed pounds, we burn even fewer calories than expected for a person of our reduced size—a phenomenon that scientists call adaptive thermogenesis. In essence, our bodies become more fuel efficient, making it increasingly difficult to shed more pounds and to maintain weight loss with the same number of calories. Unfortunately, this evolutionary gift, designed to keep us alive in times of scarcity, isn’t something we can switch off or send back when we don’t need it.

Our genetic makeup also affects weight regulation. As evidence, look no further than those maddening people who seemingly can eat whatever they want and never gain an ounce. Conventional wisdom has it that such individuals are blessed with “good genes,” and research involving twins shows genes do affect how our bodies respond to calories.

In one study, for example, researchers observed 12 pairs of male identical twins for four months, supervising their every move. (Yes, the twins agreed to this!) The subjects were fed 1,000 calories a day more than their normal intake, and physical activity was limited. As you would expect, they gained weight. But the amount varied, ranging from about 10 to 30 pounds. What’s more, the difference in the amount of weight gained was much smaller between twins in a pair than among different twin pairs. In other words, twins in each pair experienced relatively similar increases in weight, suggesting that genetic factors influence how easily we put on pounds. Similar research suggests genetics affects how easily we lose weight as well.

Yet another possible contributor to weight is the mix of microbes in our gut. This community of bacteria, viruses and other microorganisms, known as the microbiota, helps break down food and extract energy from it. Studies show that the microbiota of obese people differs from that of lean individuals.

Though this research is still in its infancy, it suggests that two people can eat the same amount of the same food and experience different effects on their weight depending on the makeup of their microbiota. Those whose gut microbes harvest more energy from food may be more likely to pack on pounds because it’s the calories we absorb—as opposed to the ones we ingest—that matter when it comes to our weight.

Read more: Fast Food Calorie Content Has Steadily Increased Over the Past 30 Years

Counting calories can be effective for weight loss in the short term, and it may work long term for some. But for the vast majority of people, it eventually not only fails but also can do harm. For starters, it can detract from the pleasure of eating, turning meals into a tedious exercise of tallying and food weighing. This routine can be stressful and may contribute to an unhealthy relationship with food that makes it even harder to achieve and maintain a healthy weight.

What’s more, calorie obsession can lead to food choices and eating habits that undermine your health. Not all calories are the same—50 calories of broccoli doesn’t equal 50 calories of jelly beans—and a low-calorie diet is not necessarily a healthy one. Focusing only on calories can result in too little of things your body needs and too much of things it doesn’t need.

So what’s the alternative? While it’s good to keep a general eye on calories, don’t fixate on them. Instead, pay attention to the overall quality of your diet, emphasizing vegetables, fruits, whole grains, beans, nuts, seafood and lean meats, while minimizing highly processed foods such as chips, cookies, fried foods and sugary beverages.

To say our bodies’ weight-regulation mechanisms are complex is an understatement. After many decades of research, there’s still much that scientists don’t understand. So it defies logic that a simple food-scoring system conceived in the 19th century should be adequate for capturing this complexity. Yet calorie counting and calorie math continue to be mainstays of weight-loss efforts.

It is not surprising that our society’s preoccupation with this inadequate and error-prone metric has yielded such poor results. What is surprising is that we nevertheless continue to give it so much weight.

Adapted from by Robert J. Davis. Copyright © 2021 by Robert J. Davis. Reprinted by permission of Everwell Books.

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