7 Easy Ways To Relieve Muscle Pain

Intense muscle aches and pains can occur right after exercise, a sudden movement or a night of poor sleep.

If you feel that you can not move without it looking like you are going to nail, then read this article where we will share some simple stretching exercises that can help you get better right away.

How does muscle pain occur?

You may have read that the cause of pain is caused by the accumulation of lactic acid in the muscles. This is what is responsible for stiffness and cramps.

According to a study published in the journal Sports Medicine,  muscle pain is caused by an irritation in one’s muscular cells.

This so-called delayed muscle pain is a natural reaction one’s body has to repairing an injury caused by having trained or made a movement that is new to one’s body.

You do not have to worry because the damage is microscopic and part of the natural process that your body goes through.

The irritation may continue for several days after the activity (even three days later), but it gradually disappears.

It may not seem likely, but the  pain is not just something that affects people who are new to training  – it also happens to experienced athletes.

Muscle pain and discomfort are a symptom of stress in a particular part of the body. And it is absolutely necessary!

No doubt you have heard or seen the phrase “no pain, no gain.” This could not be more true. So when you have pain in your muscles, you should be happy, because that means your body recovers from the effort you have put in.

Exercises and stretching to reduce muscle pain

When you can not move because your muscles hurt too much, you have to do something about it. Simple tricks to reduce the pain can be very helpful.

How can you do that when the moment you try to move, the pain becomes unbearable? One has to start with some postures and gentle exercises.

1. “Crescent” extent

This yoga exercise is very good for stretching the muscles in one’s upper body.

How to make it?

• Stand with your legs together.
• Raise your arms over your head and gather your palms. Try to keep your arms straight.
• Lean to the right, return to the center, and then lean to the left. Repeat this several times.

2. “Butterfly” extent

For this exercise, sit on a mat on the floor.

How to make it?

• Cross your legs so that your knees are outward and the underside of your feet touch each other.
• With your back straight, lean forward very slowly.
• Keep your legs slightly spread and press down with your knees.

3. “Snake” extent

If you have done abdominal bends, your abdominal muscles may well hurt a little when doing this stretching exercise.

How to make it?

• Lie down on your back on a mat and place your palms at shoulder height. Breathe in and lift your upper body. Tilt your head back slightly.
• What you want is to stretch your upper body out, your shoulders should be in line with your ears and your hips should stay on the floor.

4. “Leg to chest” extension

One of the areas that is often quite sore after exercising is the back. One can stretch it out in several different ways.

How to make it?

• Lie down on your back on a mat with your feet on the floor.
• Lift your right knee up to your chest and hold it there with your hands around it.
• Pull it slightly towards your upper body and return to the starting position to repeat this with the other leg.
• Once you have done 10 repetitions with each leg, you can repeat by lifting both legs at the same time.
• If you wish, you can make a slightly rotating motion to each side.

5. Extension of hip and back

Your spine can really be in pain when you exercise too much or lift too many weights. If your back hurts around the ribs or lower back, then this exercise will help.

How to make it?

• Lie on your back with your arms down at your sides, your knees bent and your feet flat on the floor.
• Without lifting your shoulders off the mat, then turn your hips to the right until your knees touch the floor.

• Hold this position for a few seconds and repeat on the other side.

6. “Cats” position

Another exercise that stretches one’s back out and can lessen intense muscle pain is to support oneself on a mat with the palms, knees, and toes.

You make the movement only with your back: first you want to push it down towards the floor and then upwards. Lower and raise your head to achieve fullness.

7. “Mountain” extent

• Start in the same position as the aforementioned exercise and lift your abdomen in such a way that your body forms a triangular shape.
• Your shoulders, arms and head will not lift off the floor, nor will your feet.
• Hold this position for a few seconds and then rest by returning to the starting position. Repeat this 10 times.