How to deal with aches when sick: Effective home and OTC remedies

October 2, 2025 •

5 min read

Did you know that body aches are often a sign that your immune system is actively fighting off an infection? It is a common, though uncomfortable, experience to have body aches when sick. Learning how to deal with aches when sick is key to a faster, more comfortable recovery.

Quick Summary

This article outlines effective strategies for managing body aches associated with illness, covering home remedies, over-the-counter medications, and important signs indicating a need for professional medical advice.

Key Points

Immune Response Causes Aches: Body aches are a natural sign your immune system is fighting infection by releasing inflammatory chemicals.
Rest is Essential for Recovery: Prioritize ample rest and sleep to help your body concentrate its energy on healing and reduce inflammation.
Stay Hydrated to Combat Dehydration: Drink plenty of water, broth, or electrolyte drinks to replenish lost fluids, especially if you have a fever.
Use Heat Therapy for Muscle Relaxation: A warm bath, shower, or heating pad can help relax tense muscles and ease widespread soreness.
Choose the Right OTC Pain Reliever: Select between acetaminophen and NSAIDs based on your specific symptoms and health history, always following guidance from a healthcare professional or product labeling carefully.
Know When to See a Doctor: Seek medical attention if aches are severe, persist beyond a few days, or are accompanied by a high fever, rash, or difficulty breathing.

The Science Behind Aches When You're Sick

When your body is invaded by a virus or bacterium, your immune system launches a response to fight the infection. This protective reaction is the primary cause of the widespread muscle and joint soreness, known medically as myalgia. Your immune system releases inflammatory chemicals, like cytokines, to attack the invading pathogens. These same chemicals can also impact muscles and nerves throughout your body, leading to the generalized pain and stiffness you feel. The intensity of the aches is a reflection of how hard your body is working to heal itself. In addition to this inflammatory response, other factors can exacerbate the discomfort, including dehydration caused by fever, vomiting, or diarrhea. Lack of proper rest also impairs the body's ability to repair itself, prolonging the aches.

Effective Home Remedies for Soothing Body Aches

Managing your symptoms at home is often the first step toward feeling better. These strategies focus on supporting your body's natural healing processes.

Prioritize Rest and Sleep: Adequate rest is the most crucial step, as sleep directly supports immune function and allows your body to repair tissue and reduce inflammation. This helps shorten the duration of your illness and alleviate aches. Avoid strenuous activities and get plenty of sleep, including naps if needed.
Stay Hydrated: Dehydration can worsen muscle cramps and overall achiness. Drink plenty of fluids like water, herbal tea, or broth to replenish lost electrolytes and aid your body's recovery. Electrolyte-rich drinks can be particularly helpful if you've been sweating or experiencing vomiting or diarrhea.
Apply Heat Therapy: Heat can be very effective in relaxing tense muscles and increasing blood flow. Consider a warm bath or shower to help loosen tight muscles. If you have a fever, use lukewarm water to avoid raising your body temperature further. For targeted relief, apply a heating pad or a warm compress to specific areas of muscle soreness.
Try an Epsom Salt Bath: Adding Epsom salts to a warm bath can provide additional relief. The magnesium in the salts is believed to be absorbed through the skin, helping to relax muscles and reduce inflammation.
Use a Humidifier: Dry air can make cold and flu symptoms worse, including congestion, which adds to overall discomfort. A cool-mist humidifier can help maintain humidity levels in your room, which may relieve respiratory symptoms and make you more comfortable.
Enjoy a Gentle Massage: A light massage can help ease muscle tension and improve circulation. If you're too ill for a massage therapist, ask a family member or use a massage tool for gentle pressure on sore areas.

Over-the-Counter Medication Options

For many, OTC medications provide essential relief from pain and fever. It is important to choose the right medication and use it as directed by a healthcare professional or according to product labeling.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): These drugs, including ibuprofen (Advil, Motrin) and naproxen (Aleve), work by reducing inflammation and blocking pain signals. They can be particularly useful if your aches are accompanied by swelling. However, NSAIDs are not for everyone. They should be used cautiously by individuals with a history of stomach problems, kidney disease, or certain heart conditions.
Acetaminophen: Acetaminophen (Tylenol) works by altering the brain's perception of pain and regulating body temperature. It is effective for pain and fever but does not have the anti-inflammatory properties of NSAIDs. It is generally considered safer for the stomach but can cause liver damage if taken in excessive amounts, especially with alcohol.
Combination Cold and Flu Medicines: Be cautious when taking multi-symptom products, as they often contain a pain reliever alongside other ingredients. Always check the label and consult a healthcare professional to avoid accidental overuse of a specific active ingredient, like acetaminophen.

Comparing NSAIDs and Acetaminophen for Aches and Pain


Feature	NSAIDs (e.g., Ibuprofen)	Acetaminophen (Tylenol)
Primary Function	Reduces inflammation, relieves pain, and lowers fever.	Reduces pain and lowers fever, but does not significantly reduce inflammation.
Best For	Aches with inflammation, muscle strain, or swelling.	General muscle aches, headaches, and fever.
Speed of Action	Relatively quick acting.	Works quickly to relieve pain and fever.
Duration of Effect	Can provide longer relief with fewer doses, especially Naproxen.	Generally requires more frequent dosing for sustained relief.
Cautions	Stomach irritation, kidney issues with overuse, cardiovascular risks. Not for children or those with specific conditions.	Liver damage with overuse. Safe for pregnant women and children over 6 months in appropriate amounts under medical guidance.

When to Call a Doctor

Most body aches during illness will resolve with self-care. However, certain symptoms warrant professional medical attention. You should call your healthcare provider if:

Aches don't improve after several days of home treatment.
You develop a high fever (101°F or higher) that persists.
Your aches are accompanied by a rash, severe swelling, or localized redness.
You have difficulty breathing, dizziness, or extreme muscle weakness.
You experience a stiff neck or severe headache along with the body aches.
Your symptoms appear after a known or suspected tick bite.
You have an underlying health condition that puts you at high risk for complications.

For chronic or unexplained muscle pain, it's always best to consult a healthcare professional for a proper diagnosis.

Conclusion

Experiencing body aches while sick is a normal sign that your immune system is working hard to combat an infection. By prioritizing rest, staying well-hydrated, and using gentle heat, you can significantly ease your discomfort. For additional relief, over-the-counter pain relievers like NSAIDs or acetaminophen can help manage symptoms, but it's important to choose wisely and use them according to guidance from a healthcare professional or product labeling. While most aches resolve with simple home care, it's crucial to know when to seek medical advice for more persistent or severe symptoms. By giving your body the support it needs, you can help it recover more efficiently and get back to feeling like yourself again.

For more detailed guidance on when to seek medical care, especially concerning muscle pain, visit the Mayo Clinic website.

Frequently Asked Questions

Body aches, or myalgia, occur when your immune system releases inflammatory chemicals called cytokines to fight an infection. These chemicals can affect your nerves and muscles, causing widespread soreness and stiffness.

Aches can occur with both viral and bacterial infections, but are often more severe and widespread with systemic viral illnesses like the flu or COVID-19, which trigger a strong inflammatory response.

Ibuprofen (an NSAID) reduces both pain and inflammation, making it ideal for sore, swollen muscles. Acetaminophen primarily reduces pain and fever but has little anti-inflammatory effect.

Using a heating pad for targeted muscle relief is generally safe, but you should avoid hot baths or showers, which could raise your body temperature further. If using a heating pad, ensure it's not excessively hot and never fall asleep with it on.

The duration of body aches depends on the illness, but they typically improve within a few days to a week as your body fights off the infection. Persistent aches or those that worsen may indicate a more serious condition.

Yes, dehydration can significantly worsen body aches by impacting muscle function. It is crucial to drink plenty of fluids like water and electrolyte drinks to stay hydrated, especially when battling a fever, vomiting, or diarrhea.

You should see a doctor if your aches are severe, persist for more than a few days, or are accompanied by symptoms such as a high fever, rash, difficulty breathing, extreme weakness, or a stiff neck.