Things You'll Need:
- heating pad, ice or wet compress
- massage lotion
- acetaminophen or non-steroidal anti-inflammatory drug
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Step 1
Relax to reduce stress and irritation. Get in a comfortable position and relax for 20 to 30 minutes. Use slow, steady breathing to ease tension.
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Step 2
Apply a treatment to the area where you feel pain. Use a heating pad to relax muscles and reduce the inflammation and stiffness of headaches and sore muscles by increasing healthy blood flow. Hold a pack or bag of ice to a recently injured area; this numbs it and lessens inflammation. Or apply a compress soaked in hot or cold water to a spot that has shallow irritation.
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Step 3
Massage the area. Using lotion, massage the area with your hands until tension and stiffness subside and healthy blood flow comes back. If a family member or a friend is willing, have them give you a soothing massage for 15 to 30 minutes. For deep pain, a trained doctor or massage therapist can give you a deep massage.
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Step 4
If pain persists, take an over-the-counter pain medication. Try acetaminophen or a non-steroidal anti-inflammatory drug for home treatment. The anti-inflammatory drugs include aspirin, ibuprofen, ketoprofen and naproxen. Acetaminophen pills inhibit the brain's pain response. Take an anti-inflammatory tablet for inflamed minor aches and injuries. Most headaches, arm stiffness and back pain feel much better within a day. For pain that hasn't gone away in the recommended time, take another dose.
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Step 5
Sleep to relax the whole body and to recuperate from irritation or injury. While you are relaxed, the area in pain recovers. During the day, after pain arises, rest for 30 minutes to two hours. A short rest steadies your response and returns the body's defenses to normal. At least eight hours sleep at night makes you feel better.
