Ayurvedic Treatment for Muscle Pain

What is muscle pain or muscle spasms?

Muscle pain, medically termed as myalgia, is soreness or discomfort from any muscle in the body.

Muscles are soft tissues that tighten and loosen to create movement and keep posture.

Sprains or strains often cause muscle pain. It can affect one muscle, a group of muscles, or even ligaments, tendons, and fascia.

Signs of muscle pain include redness where the injury happened, tenderness, swelling, and fever.

Muscle pain can happen when muscle receptors get excited due to overworking the muscle, viral infections, or injury.

Muscle spasms, however, are muscle contractions you can’t control. These can hurt and affect one muscle or a group of muscles.

What are the symptoms of Muscle Pain?

Muscle pain shows up in different ways.

Spotting the signs can help you get timely management as it is necessary to prevent muscle atrophy and other degenerative changes.

The common symptoms of muscle pain are

• Pain: This ranges from a dull ache to a sharp, stabbing feeling
• Tenderness: Your muscles might hurt when you touch them
• Stiffness: Your muscles might feel tight and hard to move
• Weakness: You might find it harder to use the affected muscles
• Swelling: Sometimes, with injuries, the area might puff up
• Fatigue: The muscles might get tired faster than normal
• Spasms: The muscles can contract on their own without warning.

The symptoms above are general ones.

Let’s look at the early, primary, and worst signs of muscle pain to grasp better and handle this common problem.

Early Signs

• Mild discomfort or soreness
• Stiffness in the muscles
• Difficulty moving the affected area

Primary Signs

• Persistent pain
• Swelling in the affected area
• Tenderness (pain when touched)
• Muscle weakness

Worst Signs

• Severe pain
• Inability to move the affected muscle
• Visible muscle damage or bruising
• Fever (indicating possible infection)

The next factor to consider is where the muscle and non-muscle problems are. Here are some common spots and what they feel like:

Muscle

• Pain and soreness all over the muscle
• Swelling in one spot or all over the muscle
• Hard to move when you try to stretch the hurt muscle
• You might see bruising if there’s an injury

Tendon

• Pain or soreness on the point of attachment
• You might see swelling around the tendon
• Pain in moving the affected muscle

Ligament

• Pain or tenderness in one spot where the ligament attaches or within the ligament
• Pain when you move the joint in a way that stretches the ligament
• The joint might feel unstable if there’s a big tear

Fascia

• Pain that spreads out and may be hard to pinpoint
• Stiffness and less flexibility
• Pain that might get worse when you move

Remember that people sometimes confuse muscle pain with joint pain, as they often happen together or near each other.

Muscle pain worsens when you move the affected muscle, while joint pain is more noticeable when you move the joint or put weight on it.

How long muscle pain lasts and how bad it feels can vary depending on what’s causing it.

Some muscle pain might go away on its own if you rest, while others might need a doctor’s help or long-term strategies.

What are the causes of Muscle Pain?

Generalised Pain

1. Infective – Viruses (rubella, mumps etc), Bacteria (TB, Staphylococci) Oligos
2. Post-infective – Rheumatic fever, Reactive arthritis
3. Inflammatory – Rheumatoid arthritis, Lupus, Ankylosing spondylitis, Fibromyalgia
4. Degenerative – Osteoarthritis
5. Tumour – Primary (like osteosarcoma); Metastatic (from breast lungs)
6. Crystal formation – Gout, Pseudo gout
7. Overuse – When you use your muscles too much, it can make them tired and sore. You might feel pain in one spot, have trouble breathing, see your muscles twitch or shake, find it hard to grip things, or get muscle cramps.
8. Injuries: You can hurt your muscles if something hits them, twists them, pulls them too hard, or bruises them.
9. Medications: Some drugs can make your muscles hurt. This often happens with statins, which doctors give people to lower their cholesterol.
10. Tension and Stress: When stressed out, your muscles can get tight.
11. Poor Posture: If you don’t sit or stand right, it can put extra strain on your muscles.

Localised Pain

1. Tendonitis – e.g., shoulder rotator cuff lesions
2. Enthesopathies – e.g., tennis elbow, golfer’s elbow
3. Bursitis – e.g., trochanteric bursitis
4. Nerve entrapment – e.g., Carpal tunnel syndrome
5. Delayed onset muscle soreness (DOMS), or ‘muscle fever,’ causes muscle aching and soreness after intense new exercises. This pain stems from short-term muscle damage and swelling, often due to eccentric exercises.

Pain in a single muscle:

• Infectious: staph aureus, tuberculosis, and others
• Injury-related: muscle pull or rip
• Blood clotting issues: blood pools within the muscle
• Wear and tear: sudden worsening of an existing problem
• Body chemical imbalance: Shifts in electrolytes (like low potassium or calcium)
• Multiple muscle pain showing as single muscle pain: Rheumatic pain in many muscles

Pain in a few muscle groups (2-4):

• Wear and tear: Several muscle pulls
• Swelling-related: Muscle inflammation, Skin, and muscle inflammation
• Body chemical imbalance: Low levels of vitamin D, calcium, and magnesium; Underactive thyroid

Polymyalgia (five or more muscle groups involved):

1. Inflammatory – Polymyositis, Dermatomyositis
2. Infective – Viral myositis (influenza HIV), Bacterial myositis (Lyme disease)

 Post-infective – Post-viral fatigue syndrome

1. Noninflammatory – Fibromyalgia, Chronic fatigue syndrome

Which are the most commonly affected areas of Muscle Pain?

Muscle pain can happen anywhere in the body, but some areas hurt more often:

• Neck and shoulders
• Lower back
• Legs and calves
• Arms and hands
• Neck and Shoulders

Neck and shoulders

Neck and shoulder pain is a widespread issue that often causes bad posture for people who sit at desks or use computers for extended periods.

Stress and tension can also tighten the muscles in the neck and shoulders, resulting in discomfort. Common reasons include:

• Text Neck: Looking down at phones or screens too often
• Tension: Stress has an impact on muscle tightness
• Improper Ergonomics: Poor workstation setup

Lower Back

The lower back is another area where muscle pain occurs; various activities can trigger this, such as lifting heavy objects, sitting for long periods, or making sudden movements. Common causes include:

• Strain or Sprain: Too much effort or wrong ways to lift things
• Sitting Around: Staying seated for a long time can make your back muscles weak
• Bad Posture: Hunching over puts stress on your lower back.

Legs and Calves

Pain in the leg and calf muscles often happens because of physical activities like running, walking, or standing for a long time. Common reasons include:

• Overuse: Doing too much physical activity without enough rest
• Cramps: Muscles tighten up without you wanting them to
• Not Enough Stretching: Failing to stretch before or after you exercise.

Arms and Hands

Arm and hand pain often stem from repeating the same movements, like typing or pushing too hard. Here’s what causes it:

• Repetitive Strain Injuries (RSIs): These include carpal tunnel syndrome, which happens when you do the same motions again and again
• Muscle Strain: This occurs when you overwork your muscles during activities such as lifting or gripping
• Inflammation: This covers conditions like tendinitis.

Diseases that have an impact on muscle pain

There are numerous types of muscle pains and related disorders.

The most common ones include

• Fibromyalgia
• Myositis
• Polymyalgia rheumatic,
• Muscular dystrophy
• Different forms of myalgia.

Muscle pain and related disorders can cause extreme, life-changing pain in several ways.

Recent studies show that a large number of adults with long-term muscle pain state that it affects their leisure time and working conditions.

Many people feel intense pain (seven or higher on a zero-to-ten scale).

Fibromyalgia

Fibromyalgia causes long-lasting widespread muscle pain and tenderness. People with this condition often feel tired, have trouble sleeping, and experience memory problems and mood swings.

Experts think it strengthens painful feelings by changing how the brain and spinal cord handle pain signals.

In fibromyalgia, the central nervous system becomes more sensitive to pain over time.

This leads to long-term, widespread pain that can change in strength and location. The condition often brings other issues, too.

These include thinking problems (sometimes called “fibro fog”), sleep troubles, and being extra sensitive to temperature, noise, and light.

Fibromyalgia shows up as long-lasting, widespread pain that sticks around for at least three months.

It comes with feeling tired, brain fog, and often mood issues like feeling anxious or down.

Doctors diagnose it using specific rules, looking at the widespread pain index (WPI) and symptom severity scale (SSS) scores.

To diagnose fibromyalgia, doctors check if a patient has a WPI of 7 or more and an SSS score of 5 or higher. Or, they might look for a WPI between 4 and 6 with an SSS score of 9 or more.

These symptoms must have been around the same level for at least three months. Also, there shouldn’t be any other condition that could explain the pain.

Myositis

Myositis includes a set of rare disorders marked by muscle inflammation. The primary forms are polymyositis, dermatomyositis, and inclusion body myositis. These ailments can lead to muscle weakness, discomfort, and tiredness.

In myositis, the immune system attacks muscle tissue, causing inflammation and harm.

This can worsen muscle weakness in the shoulders, hips, and thighs. Dermatomyositis also features a typical skin rash.

Myositis starts with slow-developing muscle weakness, often caused by muscle pain and tiredness.

People with dermatomyositis often get a unique rash before or along with muscle problems.

Doctors diagnose it by monitoring the symptoms, taking blood tests (for high levels of muscle enzymes like creatine kinase), taking EMG tests, and often taking a small piece of muscle to examine.

To diagnose myositis, doctors look for muscle weakness that worsens over time and affects both sides of the body, high muscle enzymes in the blood, unusual EMG results, and specific features in muscle samples.

For dermatomyositis, the typical skin signs are also crucial to diagnosing.

Polymyalgia Rheumatica

Polymyalgia rheumatica (PMR) impacts muscles causing pain and stiffness.

This happens in the shoulders, upper arms, hips, and thighs. Older adults tend to get PMR more often, and it usually links to giant cell arteritis.

The exact reason for PMR has yet to be discovered, however, genes and environment play a role.

The condition inflamed the lining of joints (synovium) and nearby parts. This leads to the pain and stiffness that define PMR.

PMR often starts with pain and stiffness in the shoulders, neck, and hips that come on.

These symptoms worsen in the morning or when a person hasn’t moved for a while.

People might also feel tired, have a low fever, and lose weight. Doctors diagnose PMR by looking at symptoms, checking for high levels of inflammation markers (ESR and CRP), and seeing how patients respond to small doses of corticosteroids.

Diagnostic criteria for PMR include age 50 or older, bilateral shoulder and/or hip girdle aching, morning stiffness lasting at least 45 minutes, elevated ESR and CRP, and rapid response to low-dose prednisone (steroid) therapy.

Lupus

Lupus is a long-lasting disease where your immune system attacks your body parts.

It goes through phases of getting worse and getting better.

Muscle pain, also called myalgia, often shows up in lupus. People feel this pain in:

• Thighs: Sore or achy thigh muscles
• Upper Arms: Sore or uncomfortable upper arm muscles
• Shoulders: Painful shoulder muscles, which can make it hard to move
• Neck: Sore and stiff neck muscles, which can cause headaches and make it challenging to turn your head
• Muscle pain in lupus often accompanies joint pain and can worsen during flares.

Muscular Dystrophy (MD)

Muscular dystrophy includes more than 30 inherited conditions that lead to muscle weakness and loss over time.

These conditions stem from genetic changes that affect how the body makes and keeps healthy muscle tissue.

MD occurs more often in males than females.

Duchenne muscular dystrophy (DMD) stands out as the most common type, affecting 1 in 3,500 male babies born.

Symptoms

• Early signs involve walking with a waddle, muscle aches and tightness, trouble running and jumping, walking on tiptoes, and falling often.
• As the disease progresses, people experience losing the ability to walk, muscles and tendons getting shorter, breathing difficulties, a curved spine, a weaker heart muscle, and problems swallowing.

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome, also called Myalgic Encephalomyelitis (ME), causes severe tiredness that doesn’t get better with rest and worsens with physical or mental activity. Muscle pain is a common symptom of CFS and can show up as:

• Widespread Muscle Pain: Aching in different muscle groups throughout the body.
• Tenderness: Muscles become more sensitive and tender, hurting when touched
• Post-Exertional Malaise: Pain in muscles gets worse after light physical activity. This is a crucial sign of CFS.
• Stiffness: Muscles feel stiff in the morning or when inactive for a while.

Scientists are still trying to find out what causes CFS. Muscle pain might be linked to swelling, problems with the immune system, and changes in how the body uses energy.

Other Forms of Myalgia

Many other types of muscle pain or myalgia exist. Each one has its features:

1. Viral Myalgia: Muscle aches with viral infections like the flu or COVID-19. You’ll often feel other signs of being sick, too, such as a fever and tiredness.
2. Exercise-Induced Muscle Pain: Termed as delayed onset muscle soreness (DOMS), which includes muscle soreness that kicks in 24-48 hours after a new or challenging workout.
3. Tension Myalgia: Muscle pain caused by stress and tension. It mostly hits your neck, shoulders, and back.
4. Metabolic Myopathies: These don’t happen often. They’re conditions where defects in cellular energy metabolism cause muscle pain.
5. Drug-Induced Muscle Pain: Some medicines, statins, can lead to muscle pain as a side effect.

All these conditions have their diagnosis standards and treatment methods.

In Ayurveda, doctors look at more than just the symptoms to diagnose and treat.

They also consider a person’s overall health and any imbalances in their doshas.

What are the Different types of muscle pain?

There are 7 types of muscle pain; they are

1. Acute Muscle Pain
2. Delayed Onset Muscle Soreness (DOMS)
3. Chronic Muscle Pain
4. Muscle Cramps
5. Muscle Strain
6. Myofascial Pain Syndrome
7. Fibromyalgia

Here is a short insight into each of them:

1. Acute Muscle Pain: Sharp pain often due to injury, trauma, or hard workouts.
2. Delayed Onset Muscle Soreness (DOMS): Aching and stiffness in muscles that show up hours to days after doing new or tough exercises. This happens because of short-term muscle damage and swelling.
3. Chronic Muscle Pain: Long-lasting muscle pain for months or more. It often goes hand in hand with health issues like chronic fatigue syndrome or doing the same motions over and over for a long time.
4. Muscle Cramps: Quick uncontrolled tightening or spasms in a muscle, which often causes terrible pain and a feeling of tightness.
5. Muscle Strain: Muscle fibers stretch or tear when you overuse, overexert, or move. This causes pain and weakness.
6. Myofascial Pain Syndrome: This long-lasting pain disorder results from sensitive and tight myofascial tissues. It often shows up as “trigger points” in muscles.
7. Fibromyalgia: This condition brings widespread pain in muscles and bones, along with tiredness, sleep problems, and issues with memory and mood. Experts state that it strengthens painful feelings by changing how the brain handles pain signals.

What is the Ayurvedic perspective on Muscle pain?

In Ayurveda, muscle pain, known as “Mamsa Shoola,” is often attributed to an imbalance in the body’s doshas, particularly Vata and Kapha.

The accumulation of Aama in the muscle tissues is thought to disrupt the flow of Prana (life force) and lead to pain and inflammation.

Ayurvedic treatments for muscle pain focus on restoring balance to the doshas and eliminating Aama from the body.

On clinical examination of doshas, painful muscles can be a vata symptom, tenderness in muscles can be of pitta, swelling in muscles can be of Kapha, and swelling in muscles and limbs can be of Kapha and ama.

Redness and temperature in muscles can be due to pitta and rakta dosha involvement.

Pain and stiffness in the muscles can be due to Vata and Kapha Doshas.

Pain and tenderness in the muscles can be of vata and pitta dosha, whereas pain and swelling in the muscles can be of Vata and Kapha.

If it is numbness and muscle heaviness, kapha may be the culprit.

Ayurvedic Treatment for Muscle Pain

Ayurveda provides several ways to treat muscle pain. These treatments depend on a person’s body type and what’s causing the problem:

Herbal Remedies:

1. Ashwagandha: Lowers inflammation and stress, helping muscles relax.
2. Guggulu: Has an impact on reducing muscle pain through its anti-inflammatory qualities.
3. Ginger: Boosts blood flow and eases sore muscles.
4. Turmeric: Relieves pain thanks to its potent anti-inflammatory effects.

Panchakarma Therapies for Muscle Pain:

1. Abhyanga: Warm oil rubdown to boost circulation and loosen muscles.
2. Swedana: Herbal steam treatment to flush out toxins and ease stiff muscles.
3. Basti: The medicated enema method is especially helpful for lower back muscle aches.
4. Pizhichil: Warm-medicated oil poured over the body non-stop, which helps with muscle problems.

Other Ayurvedic External Treatments:

1. Kati Basti: A focused treatment that pools warm medicated oil on the lower back.
2. Patrapotali Swedana: Massage using hot herbal pouches to ease muscle pain.
3. Lepam: Putting herbal pastes on problem areas.

Lifestyle Changes as part of treatment:

1. Yoga and easy exercises to boost flexibility and strength.
2. Good sleep and ways to handle stress.
3. Staying away from too much physical strain or bad postures.

Diet Suggestions as part of treatment

1. Foods that fight inflammation include ginger, turmeric, and leafy greens.
2. Staying out of processed foods, too much caffeine, and alcohol.
3. Drinking enough water to keep muscles healthy.

Meditation and Pranayama:

Mindful meditation and specific breathing exercises (pranayama) can help control pain and lower stress.

Ayurvedic Para surgical Measures:

1. Agnikarma (Thermal Therapy): Uses heat to treat muscle, bone, and joint problems. It calms Vata and Kapha doshas and boosts blood flow and local metabolism.
2. Jalaukavacharana (Leech Therapy): Uses leeches to draw out bad blood, easing pain and swelling. Leech saliva has pain-relieving and anti-swelling agents.
3. Viddhakarma (Needling): It involves sticking hollow needles into specific points to relieve pain.
4. Marma Therapy: Presses key spots (Marma) to boost energy flow and ease pain. It helps with issues like muscle aches and bad headaches.
5. Cupping Therapy (Alabu): An old blood-drawing method that targets pain marked by stiffness and swelling. It improves blood flow and gets rid of proteins that cause swelling.

Combining these different methods, Ayurveda provides a customized plan for treating muscle pain.

It addresses the symptoms and aims to fix what’s causing the problem and boost overall health.

This whole-body approach makes Ayurveda an excellent and lasting choice for people looking for natural ways to ease muscle pain.

Herbal formulations used in Ayurveda treatment for muscle pain

Ayurvedic classics provide a wide range of potent formulations, from herbal to mineral and combined formulations, that can help treat muscle pain effectively.

Researchers have also developed many patented products to address the issue more precisely. Here are a few of the classical formulas:

Ayurvedic medicines for internal consumption to treat muscle pain

• Yogaraja Guggulu
• Kaisora Guggulu
• Punarnava mandoor
• Rasnerandadi Kashayam
• Gandharvahasta eranda tailam
• Balaguluchyadi Kashayam
• Dhanwantharam Kashayam
• Balarishtam

Ayurvedic medicines for external application to treat muscle pain

• Karpooradi Thailam
• Murivenna
• Dhanwantharam Thailam
• Prabhanjana vimardana Thailam
• Kethakimooladi Thailam
• Sahacharadi Thailam
• Jadamayadi choornam
• Nagaradi Choornam
• Mahanarayana Thailam

Natural remedies for muscle pain

Natural remedies can be done on the go at home.

As a natural method, it has no side effects.

There are many ways that can help us solve this.

Here are some natural external methods that can help ease muscle pain:

1. Heating Pads: Heat on the sore spot eases muscle pain and helps you relax.
2. Ice Packs: Ice reduces swelling and numbs the area, relieving sharp muscle pain.
3. Lidocaine Patches or Cream: You can put these on your skin to numb it and stop the pain.
4. Relaxation Techniques: Things like meditating, soaking in a hot bath, or doing other calming activities can loosen up tight muscles.
5. PRICE Method for Sports Injuries: You protect the hurt part, rest it, put ice on it, wrap it up, and lift it to reduce pain and swelling.
6. Epsom salt Bath: Take some Epsom salt in the water. This soothes back pain. Do this three times a week. It calms the muscles and gives quick relief.
7. Mustard Oil: Mustard oil works well to ease muscle pain. Rubbing it on sore spots helps relieve pain quickly due to its warming effect. Adding camphor and tulsi oil to mustard oil makes it more effective.
8. Castor oil: Castor oil isn’t just for beauty – it can also help with muscle pain. Apply warm castor oil to the painful area and rub it in. Let it stay on overnight for the best results.
9. Eucalyptus Oil: Eucalyptus helps ease muscle pain. Put a few drops of eucalyptus oil on the sore spot and rub it in. You can also mix it with any Ayurvedic oil to boost its effect. This leads to quick relief, often in a few minutes.

Now, let’s check out some powerful herbs to treat muscle pain

Turmeric

Turmeric influences many aspects of health.

It has an impact on reducing muscle pain due to its anti-inflammatory properties. Make it a habit to drink turmeric tea.

It helps boost your overall health.

But be careful when you use it. It often causes your blood to flow more.

Ashwagandha

Ashwagandha helps to relax tight muscles and make you feel calm overall.

This comes from its ability to fight inflammation and lower stress. Drinking ashwagandha tea can help lessen muscle pain to some extent.

Ginger

Ginger paste is handy in the kitchen but also impacts many health issues. Apply the paste to painful areas.

This helps relieve discomfort. Drinking ginger tea can also reduce inflammation.

Boswellia

Boswellia, or shallaki, is an herb with potent anti-inflammatory properties that can ease muscle pain and swelling.

Taking shallaki tablets or putting their paste on the skin can soothe muscle aches.

Moringa

Moringa contains plenty of nutrients and has effects that fight inflammation, which can lessen muscle soreness.

You can find moringa extracts in tea or capsules.

Nirgundi (Vitex negundo)

Nirgundi plays a role in Ayurvedic practice to ease pain and swelling. People often use its leaves to make poultices.

You can put it on your skin or drink it as tea or decoction.

What are the Complications and risk factors of Muscle Pain?

Long-lasting muscle pain can make life complicated and may cause problems down the road.

These include:

Limited movement:

Persistent muscle pain can make it hard to move and bend, hindering everyday tasks and impacting how well you can get around.

When your muscles constantly hurt or feel tight, doing simple things like reaching for stuff, bending down, or even walking without pain is tough.

This smaller range of motion can make you sit still more, which might make the pain worse and cause other health problems.

Muscle harm:

Long-lasting swelling in the muscles can hurt the tissue and lead to weak or shrinking muscles.

Swelling that doesn’t go away can break down muscle fibers over time, causing you to lose muscle size and strength.

This can be bad for muscles that carry your weight, messing up your posture and making you more likely to fall or get hurt.

Muscular atrophy:

Long-lasting muscle pain can cause muscle wasting because of damage or lack of use.

When pain affects or hinders regular movement and exercise, muscles shrink.

This muscle loss can start a vicious cycle, as weaker muscles hurt more and are more likely to get injured, which might make the original problem worse.

Chronic pain syndrome:

Ongoing muscle discomfort can lead to long-term pain syndromes, which impact a person’s emotional and mental health.

Constant pain can bring on worry, mood disturbances, and trouble sleeping, affecting overall quality of life.

The never-ending nature of ongoing pain can also change the nervous system, making the body more sensitive to pain signals as time goes on.

Postural problems:

When left untreated, muscle pain can sometimes result in postural problems, which affect the body’s standard structure and how it works. People often change how they stand or sit to avoid pain when certain muscles always hurt.

These changed positions can, over time, cause muscles to lose strength and flexibility.

This might lead to spine misalignment or other structural problems.

Several things can make you more likely to get long-lasting muscle pain:

• Age: Our muscles become more likely to hurt and get injured as we age.
• Overexertion: Working out your body too hard without enough rest can result in long-lasting muscle strain.
• Poor Posture: Sitting or standing for long times can throw off muscle balance and cause pain.
• Underlying Health Conditions: Issues like fibromyalgia, chronic fatigue syndrome, and autoimmune disorders can contribute to persistent muscle pain.

When to see a doctor?

You can handle some muscle pain at home, but sometimes you must talk to a doctor. Make sure to check with a healthcare expert if you have:

• Bad pain that doesn’t get better with rest and home treatments
• Muscle pain with a high fever or rash
• Signs of infection, like redness, swelling, or warmth around the affected area
• Muscle pain that starts after beginning a new medication
• Pain that gets in the way of your daily activities
• Remember, early intervention can prevent minor issues from turning into long-term problems.

Ayurvedic Diet to treat muscle pain

The food on your plate can make a big difference in your battle against muscle pain.

Let’s look at foods that can help you and those that might cause trouble.

What you eat has a significant impact on muscle pain and swelling.

To ease muscle pain, eat foods with lots of vitamin D, calcium, omega-3 fats, beta-carotene, and vitamin C.

Research shows that eating more of these nutrients is linked to less swelling and sore muscles.

Ayurveda suggests a balanced, light, and warm diet with ghee, amla, fresh fruits, veggies, whole grains, lean proteins, and healthy fats.

Staying away from processed foods, refined sugars, and too much red meat and alcohol can reduce swelling and keep muscles healthy.

Suggested Daily Meal Plan to Help with Muscle Pain

Early Morning

• Green tea or herbal tea
• Walnuts (2)
• Soaked almonds (5)

Breakfast

• Barley porridge (dalia)/ Vegetable upma/ Ragi roti or chapati/ Green gram dosa
• 1 teaspoon ghee
• Vegetable or dal curry
• One egg white or a glass of A2 milk

Mid-Morning options

• Salad
• Green tea or herbal tea
• Coconut water
• Fresh fruits
• Buttermilk

Lunch

• Brown rice with 1 Chapati
• Vegetable curry or fish curry
• Dal
• Salad

Evening

• Ginger tea or green tea/ Homemade soup
• Steamed snacks

Dinner

• Chapati or brown rice
• Vegetable curry/ Dal

Bedtime

• Turmeric/ Ashwagandha milk
• Chamomile tea/ Ashwagandha tea

What should be included in the Ayurvedic diet for muscle pain?

Anti-inflammatory foods:

Add foods high in omega-3 fatty acids, like salmon, sardines, and flaxseeds.

Colorful vegetables:

Veggies like beetroot and sweet potatoes contain many antioxidants to combat inflammation.

Lean proteins:

Chicken and legumes provide vital amino acids to repair muscles.

Whole grains:

Brown rice provides complex carbs for long-lasting energy.

Omega-3 Rich Foods:

Sardines, Mackerels, Tuna, and flax seeds taste good and act as natural anti-inflammatories.

Colorful Berries:

Blueberries, strawberries, and cherries act as tiny antioxidant powerhouses combating the free radicals that play a role in muscle discomfort.

Leafy Greens:

Spinach and moringa contain high amounts of magnesium – a mineral that helps ease tight muscles.

Turmeric:

This yellow spice packs a punch with curcumin, a compound that matches the anti-inflammatory effects of common pain medications.

Ginger:

A steaming mug of ginger tea might become your muscles’ new remedy due to its potent anti-inflammatory qualities.

What can be avoided in an Ayurvedic diet for muscle pain?

Processed Foods:

These quick-fix meals often contain hidden inflammatory ingredients that can make your pain worse.

Sugar Overload:

Sugar tastes good but can cause inflammation in your body, making your muscles hurt more.

Trans Fats:

You’ll find these in many baked and fried foods. They can make inflammation worse and increase muscle pain.

Alcohol:

You might think it helps, but alcohol can dry you out and make your muscles hurt more over time.

Caffeine:

That morning cup of joe might be causing muscle tension and pain for some people. Try cutting back and see how you feel.

Food supplements that help treat muscle pain

People often turn to over-the-counter (OTC) supplements to ease muscle pain.

However, little evidence supports their pain-reducing effects. Some may also cause unwanted reactions, so you might want to stick with an OTC pain reliever or try other pain management methods.

Some studies have shown that willow bark can help with osteoarthritis and long-term lower back pain.

Here’s a list of common herbal remedies for muscle and bone issues that you can buy alone or mixed with others:

• Rosehip
• Devil’s claw
• Bromelain (from pineapple plants)
• Thunder God vine

A balanced diet is vital, but sometimes, our bodies need an extra push. Here are some supplements that might fill the gap:

Magnesium:

This mineral is a muscle’s closest ally, helping to ease and lessen tension.

Calcium:

Dairy products, leafy greens, fortified plant-based milk. Calcium plays a crucial role in muscle contraction and relaxation.

Beta Carotene:

It exists in carrots, sweet potatoes, spinach, etc, and has an impact on muscle repair due to its antioxidant properties.

Vitamin C:

Citrus fruits, amla, strawberries, and bell peppers contain vitamin C. This vitamin helps to form collagen and repair muscles.

Omega-3 Supplements:

People who don’t like fish can still get essential anti-inflammatory benefits from high-quality omega-3 supplements.

Glucosamine and Chondroitin:

These supplements reduce inflammation and boost joint health, which can indirectly help with muscle pain.

Turmeric Supplements:

Take a high-quality turmeric supplement to get a more concentrated dose of curcumin’s anti-inflammatory effects.

Note:

Talk to your doctor before taking new supplements if you’re on other medications.

Lifestyle recommendations

1. Regular Exercise: Working out and doing yoga can help ease muscle pain. Poses like the lotus, cobra, and boat pose work well.
2. Abhyanga: Daily Ayurvedic massage with warm medicated oil all over your body and a warm bath helps relieve muscle pain and boost circulation.
3. Healthy Diet: Eating fresh-cooked meals and adding fruits, veggies, and spices like pomegranate, beetroot, cinnamon, garlic, onions, cumin, ginger, and turmeric can help fight muscle pain. It’s also a good idea to avoid foods such as curd, sugar-refined cereals, rice, potatoes, and sour foods.
4. Use of Ice Cubes: Putting ice cubes on the sore spot can quickly relieve muscle pain.
5. Ayurvedic Herbs: Herbs like Ashwagandha Guggulu and Nirgundi have anti-inflammatory and pain-relieving properties. Herbal formulations such as Balaswagandhadi Thailam and Yogaraja Guggulu can work well in musculoskeletal conditions.
6. Weight Management: Keeping a healthy weight is critical because excess weight can worsen muscle pain.
7. Supportive Devices: Using supportive devices while performing workouts can help prevent sudden stretching and muscle injuries.

Yoga

Yoga can ease muscle pain, boost flexibility, and improve overall health. Here are some yoga poses to help reduce muscle pain in the back, neck, and limbs:

Child’s Pose (Balasana)

• Provides a soft stretch to the back, hips, and thighs. It also helps quiet the mind and ease tension.
• Begin on your hands and knees, then move back onto your heels and reach your arms forward, placing your forehead on the mat.

Downward-Facing Dog (Adho Mukha Svanasana)

• Stretches the hamstrings, calves, and spine. It makes the arms and legs stronger.
• Start in a hands-and-knees pose, then raise your hips up and back to create an upside-down V-shape. Keep your feet at hip-width and hands at shoulder-width.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

• This stretch boosts spine flexibility and eases back and neck tension.
• Begin on all fours. Breathe in to curve your back (Cow Pose), then breathe out to arch it (Cat Pose). Keep this up for a few breaths.

Seated Forward Bend (Paschimottanasana)

• It influences stretching the spine, hamstrings, and shoulders. It helps to relieve stress and anxiety.
• Sit with your legs stretched out in front of you. Breathe in and lift your arms above your head, then breathe out as you bend your hips to reach forward toward your toes.

Reclining Bound Angle Pose (Supta Baddha Konasana)

• It opens up the hips and groin while it relaxes the body and mind.
• Lie on your back, put the soles of your feet together, and let your knees drop out to the sides.

Pigeon Pose (Eka Pada Rajakapotasana)

• It stretches the hips and has a relieving effect on lower back pain.
• Begin in Downward Dog, move one knee forward and set it behind your wrist while stretching the other leg back. Maintain square hips.

Cobra Pose (Bhujangasana)

• It strengthens the spine and opens up the chest, helping to ease back tension.
• Lie flat on your stomach, put your hands under your shoulders, and raise your chest off the ground while keeping your hips down.

Legs-Up-The-Wall Pose (Viparita Karani)

• It boosts blood flow, eases leg fatigue, and helps you unwind.
• Sit next to a wall, roll onto your back, and lift your legs against the wall. Stay in this position to relax for a few minutes.

Bridge Pose (Setu Bandhasana)

• It builds strength in your lower back, stretches your chest and spine, and can ease tension in your back and neck.
• Lie down, bend your knees, and place your feet flat on the floor. Push through your feet and raise your hips toward the ceiling.

Supine Spinal Twist (Supta Matsyendrasana)

• This stretch impacts the spine, glutes, and shoulders, helping to ease tension.
• Lie on your back, pull one knee to your chest, and then guide it to the other side while keeping your shoulders flat.

How to prevent muscle pain?

Exercise, use proper techniques, and care for yourself to avoid muscle pain. Here are some detailed ways to help you steer clear of muscle pain:

Start Mild Exercise Often

Make mild exercises that work all muscle groups part of your daily routine. Walking, swimming, or biking can keep muscles active without pushing them too hard.

Get at least 30 minutes of exercise on most days to keep your muscles healthy and flexible.

Choose Exercises That Suits You

Choose exercises that fit your health and fitness level. Talk to a fitness expert if you need help making a workout plan.

If certain parts of your body need to get stronger or heal, add exercises that work those muscles.

Start and End Your Workout Right

Begin each workout with a warm-up to get your muscles ready.

You can do light cardio like jogging in place or stretches that move your body.

Cool down with easy walking or gentle stretches when you’re done exercising.

This helps your muscles recover and makes you less sore later.

Make Stretching Part of Your Daily Life

Add stretching to your everyday routine.

It boosts flexibility, eases muscle tension, and improves blood flow.

Warm up your muscles before you stretch to avoid getting hurt.

Do light cardio or take a hot shower first.

Massage with Medicated Oils

Try Ayurvedic oils like Karpooradi Thailam or Dhanwantharam Thailam for self-massage.

These oils have an effect on relaxing muscles and reducing pain.

Aim to give yourself a massage once a week, paying attention to areas that often feel sore or tight.

Enjoy Warm Showers or Steam Baths

Once you’ve put on massage oil, hop in a warm shower or steam room to boost its effects. The heat helps loosen up your muscles and gets your blood flowing better.

Please make this a part of your weekly routine to keep your muscles healthy and stop them from getting stiff.

Stay Hydrated

Drink lots of water all day to keep your muscles from drying out and reduce the chance of cramps.

Maintain a Balanced Diet

Eat foods good for your muscles, like protein, vitamins, and minerals.

Listen to Your Body

Be aware of what your body’s telling you. If something hurts or feels off, take a break and let your muscles recover.

Sleep Well

Make sure you sleep enough because it dramatically impacts how your muscles heal and your overall health.

How does Saatwika Ayurveda help you Treat Muscle Pain?

Ayurvedic treatments at Saatwika Ayurveda Treatment Centre for muscle pain take a whole-body approach.

It doesn’t just focus on the pain itself.

Instead, it focuses on what’s causing it, your lifestyle, and your general well-being.

We use herbal supplements, panchakarma therapies, parasurgical therapies, marma techniques, dietary and lifestyle changes, the inclusion of new habits, and unique yoga moves to bring your body back into balance and help it heal.

Natural remedies such as Ashwagandha,

Turmeric supplements, warm baths, heating pads, etc., can also address muscle pain.

Yoga and meditation also play a part.

They help make your body more flexible and your mind stronger.

However, chronic pain and other underlying diseases need a deep intervention, which can be made by consulting an Ayurvedic expert so that you get customized plans that work best for you and your specific situation.

FAQ

Which ayurvedic medicine is good for muscle pain?

There are numerous ayurvedic formulations available in the market for muscle pain.

However, for instant relief, you can choose formulas containing shallaki, ashwagandha, curcumin, etc.

Can Ayurvedic oil heal muscle pain without side effects?

Many Ayurvedic oils have been claimed to ease muscle pain and don’t cause many side effects:

However, you can choose topical formulas containing gandhapura taila, eucalyptus oil, karpoor etc for an instant relief.

Also, Mahanarayan Oil is a classical oil made from herbs such as Ashwagandha and Nirgundi that can ease muscle pain.

Which vitamins help muscles get stronger?

Vitamins play a crucial part in muscle health and how the body works.

Essential vitamins for muscle strength include:

• Vitamin D: Vital for how muscles work and their strength; it helps the body absorb calcium for bone health.
• Vitamin B12: Needed for energy production and muscle growth.
• Vitamin C: Helps form collagen, which matters for muscle and joint health.
• Vitamin E: This antioxidant helps muscles recover after workouts.
• Other than vitamins, minerals like calcium and magnesium are necessary for the proper functioning of muscles.

Eating a well-rounded diet full of these vitamins and enough exercise can boost muscle health and enhance your overall fitness level.

References

https://www.researchgate.net/publication/345411949_Muscle_pain

https://www.health.com/muscle-pain-causes-7229891

https://www.mayoclinic.org/symptoms/muscle-pain/basics/causes/sym-20050866#:~:text=The%20most%20common%20causes%20of,infection%2C%20such%20as%20the%20flu.

https://www.nccih.nih.gov/health/providers/digest/nutritional-approaches-for-musculoskeletal-pain-and-inflammation

https://www.yogajournal.com/practice/yoga-for-athletes/stretch-sore-muscles/

https://rockymountainivmedics.com/important-vitamins-for-muscle-growth/