Muscle strain, all of us have experienced muscle strain at least once in our lifetime. Lifting heavy weights, making abrupt movements and even improper sleeping postures can lead to a strain in the muscle. It causes severe pain, swelling in the area and restricted ability to move. Although muscle strains are temporary, they can cause severe discomfort. Especially for sportsmen and working individuals, strained muscles could mean no work and no pay! But relax! All is not lost! These 25 natural home remedies for muscle strain can help you overcome this issue without the side effects of pain killers.

Causes For Muscle Strain:

There are many causes of muscle strain. Anything that puts pressure on the muscle and leads to its overstretching is responsible for the condition. Some of them are:

  • Overuse of Muscle
  • Trauma
  • Lack Of Flexibility
  • Fatigue
  • Exertion
  • Lack of Physical fitness
  • Improper Posture

Symptoms of Muscle Strain:

The following symptoms can help you identify simple muscle pain from muscle strain:

  • Sudden and Severe Pain
  • Restricted mobility
  • Discolouration of Skin
  • Swelling of muscle
  • Stiffness
  • Soreness Around The Area

Serious muscle strains could lead to muscle tears, which can totally limit the movement and also cause unbearable pain.

See More: Muscle Strain Causes And Symptoms

Prevention Of Muscle Strain:

Muscle strains may happen unknown to us, due to some common mistakes we make. Here’s how you can prevent a strain the muscle:

  • Ensure good physical fitness
  • Exercise regularly
  • Don’t confine yourself to a single position
  • Handle heavy objects with care
  • Be cautious with steps and steep areas
  • Keep your floor dry to avoid falls

Natural Home Remedies For Muscle Strain Treatment:

For the convenience of the users, this guide below is a healthy one with the top notch home remedies for muscle strain treating. Check them out and make your pick. It is bound to give perfect results and get freedom from muscle pain.

1. Take Proper Rest:

By giving the body and the affected area proper rest you give it time to heal and cure. This helps in the treatment of muscle strain in an easy and effortless manner. The more you provide it rest, the faster it will be treated. Keep a pillow or a support cushion under the affected muscle to offer better support and promote better healing. This is the best muscle strain remedy.

Tips: Be cautious when you get up or get on to the bed. Take proper support.

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2. Stay Hydrated:

Having good amounts of water along with other healthy fluids will ensure improved blood circulation in the body as well as treatment of the muscle stiffness causing the strain. There are a lot of ways in which drinking 10-12 glasses of plain and filtered water can help in muscle strain cure.

Tips: Taking in other forms of liquids like juices also hydrate your body and supply vital nutrients

3. Ice Treatment For Muscle Strain:

Take a bag full of ice cubes and apply it through a towel on the affected area. This helps in making the area numb to swelling and pain and gradually helps in relieving the strain on the muscles. It should be done for 15-20 minutes and several times a day. Heat packs are generally not advisable as it can damage the underlying tissues.

Tips: Keep a cloth between the skin and the ice pack to avoid frost bites

4. Elevate The Area:

Any area with muscle strain can be kept elevated especially during sleep at night. This will ensure the good treatment to the pain of muscles, soreness and the strain on the muscles. It is a well researched idea and gives wonderful outcomes in a couple of days.

Tips: A stiff pillow or cushion can be used for elevation on the bed.

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5. Stretching:

A gentle way to stretch the muscles should be consulted with a professional. They will guide you on stretching exercises that can be followed for improving blood circulation to the area as well as for treating the stiffness with proper movements. Stretching is one of the safe home remedies for muscle strain in the back area.

Tips: Don’t stretch the strained muscle, when it is still sore. You need to wait until the pain subsides, else it can aggravate the condition.

6. Calcium And Potassium Intake:

Calcium and potassium are two of the essential nutrients that should be increased in the diet during the time of muscle strain. These nutrients help in strengthening the bones, muscles and the joints. It surely helps in achieving the goals.

Tips: Try to consume the nutrients from natural sources or take good quality supplements

7. Garlic Oil Massage:

Garlic oil has Sulphur and selenium, the two agents which can effectively reduce the cramps and strain in muscles. The anti-inflammatory properties of garlic can bring down the swelling on the muscle and also works as a topical analgesic. It is also easy to prepare garlic oil at home using the recipe below. You can either do it yourself every day or else hire a professional for the purpose. Along with improving blood flow, it helps in curing the inflammation as well.

How To Do?

  • Prepare some garlic oil at home by boiling crushed garlic with olive oil.
  • This should be massaged on the affected area at least 2 times daily.

Who To Avoid?

Avoid it if you have sensitive skin or use a diluted version

8. Sesame Oil And Pepper:

Garlic oil has Sulphur and selenium, the two agents which can effectively reduce the cramps and strain in muscles. The anti-inflammatory properties of garlic can bring down the swelling on the muscle and also works as a topical analgesic. It is also easy to prepare garlic oil at home using the recipe below. You can either do it yourself every day or else hire a professional for the purpose. Along with improving blood flow, it helps in curing the inflammation as well.

How To Do?

  • Prepare some garlic oil at home by boiling crushed garlic with olive oil.
  • This should be massaged on the affected area at least 2 times daily.

Who To Avoid?

Avoid it if you have sensitive skin or use a diluted version

9. Clove Oil For Muscle Strain:


Another of the efficient home remedies comes in the form of clove oil application on the muscle strain. Clove oil is a natural analgesic, which also has anesthetic properties. IT can numb the area and reduce the signals of pain. You can use pure essential clove oil for bringing down the muscle stiffness and make it free again.

How To Do?

  • Clove Oil can be mixed with a little carrier oil and applied on the muscles.
  • Do this 1-2 times in a day to get the outcomes in about a week’s time. it surely gives wonderful results.

Who Should Avoid?

Clove oil must be avoided if you have sensitive skin

10. Hot Bath:

It is said that if even one day has passed on after the injury, ice may be of no use for a muscle strain in the back. For this, you will need to apply heat which will in turn help in increasing the stretching power of the muscles at the back. You can soak or sit in a hot water bathtub. However pregnant women must refrain from doing this to prevent miscarriage or birth defects.

Tips: Avoid using extremely hot water, as it dehydrates your skin and causes more muscle tension

11. Massage Can Cure Muscle Strain:

One of the best muscle strain treatment is massaging the limb which is hurt. It is a very good idea to tell your partner or whoever stays with you in the family or room to let you lie with your face down and for the back, they can rub-down the part so that the pain spreads evenly and reduces till a large extent.

Tips: Ensure you take the help of trained personnel and do a gentle massage to avoid further strain in muscles.

12. Meditation:

It is a proven fact that worrying about pain makes it even more painful. One of the best home remedies for muscle strain is to meditate after you have done the due massaging. You need to sit slowly and try to relax and stop thinking more about the pain. This will make your mind as well as your muscles relax and give you a little relief.

Tips: Enjoy relaxing meditation music to calm down your mind instantly

13. Aspirins:

Take in two aspirins as a treatment for muscle strain because the pain sometimes needs to be brought down before further diagnosis can be made. It is advised that after doing the necessary first aid you can just take in the aspirin tablets and try to rest in a proper way without putting much stress on the painful part of the body.

Tips: Don’t take more than the suggested dosage, as it damages the liver

14. Cushion:


This is like the most common treatment to prevent muscle strain in the back and is mostly used in cases of people who have to sit and work for long hours or drive in leaning seats. Most of these seating arrangements do not come with cushion comfort but it is advisable that you keep a cushion behind the waist area for more comfort.

Tips: Memory foam cushions are worth investment for this problem

15. Swimming Treatment For Muscle Strain:

Many experts believe that swimming is a great muscle strain treatment for everyone. It is said that swimming for even a little time and taking the necessary leaps and movements in the pool can give your back the necessary stretch which it needs and thus relieve the pain in the back The swimming stretches are very good for the back anyway.

Tips: Avoid swimming until your muscle is back on track!

16. Bending Exercise:

This is a common exercise to ease an injured back. For this, you need to keep both the hands straight on both sides and keep your back straight and just bend your knees. You will have to simply imagine that you have something on your head and you will need to balance it and prevent it from falling down.

Tips: Bending must never be done when your back muscles are strained.

17. Carrying Objects:

Whenever you are trying to lift up a heavy object, make sure that you lift it and hold it close to your body. Make sure you are not letting it hang from your hands because in that way you will hurt your shoulders and back even more. Even if you are to lift some object from a height, you should make sure that you are resting it on your head so that the load is balanced on the whole spinal cord.

Tips: Avoid sudden movements to prevent tears or fractures. Never underestimate the weight!

18. Weight Issues:

You need to keep a good watch on your weight because too much weight can lead to tremendous back problems. Even weight imbalances such as weight gain at the odd places may lead to immense back pain problems so keeping a watch on your weight is very important all the time.

Tips: Regular exercise and a healthy lifestyle can definitely keep your weight in check!

19. Epsom Salt For Muscle Strain:


This is like a miraculous remedy for muscle pulls and strains. With the proper following of this treatment, you can see the good effects in just a week or two. What you need to do for this is just take some amount of Epsom salt and simply mix it with the bath water you are going to use. Make sure that the water is warm and now bath nicely with it. Epsom salt can reduce the pain of muscles.

Tips: You can add some drops of essential oils for a calming effect

20. Apple Cider Vinegar:

Apple Cider Vinegar is a great remedy to innumerable problems and one amongst all is this one. You need to take about two teaspoons of apple cider vinegar and mix in a glass of cold water. To this, you will need to add honey and some mint and make a simple concoction which you must drink regularly.

Tips: Avoid this remedy if you have a sensitive stomach

21. Yoga:

This is one way you can expect sure shot results from. Try practicing yoga and pranayam early in the morning every day for a stretch in your muscles. The blood circulation of your body also increases due to this and you will feel fresher and more energetic. Yoga is one of the best home remedies treatment for muscle strain.

Tips: Avoid postures which can strain your muscle further. Discuss your problems with the Guru beforehand.

22. Avoid Junk Food:

Not only when it comes to muscle strains but the other times also, it is better to avoid all sorts of junk food. This is because they only increase the weight and have almost no nutritional factor in them. As a result, your weight increases and also poses for your number of pain and muscle problems.

Tips: Indulge in healthy snacking like nuts or fruits to avoid eating junk.

23. Don’t do Over Exercise:

It is true that some kind of physical exercise is regularly needed for the body but you must make sure that you do not strain your muscles in order to do that. Exercising is good however over exercising is very harmful to your body and you must always make sure about that.

Tips: Doing it under a trained practitioner can help in knowing the Do’s and Dont’s

24. Stop Smoking And Alcohol:

This might be a bit of surprise for you because you must have always read that smoking and drinking only affects the other body parts and not the muscles. The fact is however that muscles are an integral part of all that gets affected due to impulsive smoking and alcohol so it is better you start avoiding them from this moment itself.

25. Acupressure Treatment For Muscle Strain:

Along with massage acupressure is a great way to soothe muscle sprains. The pressure applied by the experts on the absolutely correct parts of the body makes you feel much better. The pressure applied on the sensitive points in the correct way serves very well. You should however not try these all alone.

Tips: These must be done only by a trained professional and at home!

We hope these 25 natural remedies for muscle strain have help you overcome your worries! Muscle strain is not just physical trauma, but also causes mental agony. The intense pain backed with feelings of guilt of not being productive makes it one of the most depressing conditions. So, prevent these injuries as much as you can. Even if you experience one, don’t worry! Just Keep Calm and follow these tips!

Frequently Asked Questions:

1. I have a muscle strain. When Can I expect it to heal?

The answer depends on the severity of the strain caused. Mild strains which are caused by simple injuries can be healed on their own in a matter of a few days. Acute strains or severe muscle injuries can be much more serious and may take more than few months. Medication intervention will also be needed.

2. Can I Exercise After A Muscle Strain?

Immediately after a muscle strain, the area becomes quite weak and susceptible to further damage. Exercising can only aggravate the issue. It is better to follow the Rest, Ice, Compress and Elevation concept for complete healing. After the pain subsides, you can slowly take up exercises again.

3. Is it Ok to take a painkiller for muscle strain?

The common way of dealing with the pain of a muscle strain is to pop in a pain killer! These drugs just have a temporary effect, lasting for not more than a few hours. Unless you have agonizing pain, it is better not to resort to these medicines. Also, over usage of pain killers can damage the liver and cause serious complications.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.