Do some moderate exercise every day. A brisk 30-minute walk each day is not only good for your legs, but it’s also good for your overall health. Some leg stretches may also be particularly helpful for this condition.
Stress and muscle tension can also trigger RLS symptoms, so try to get some relaxation time in before going to bed. Meditation, yoga, and tai chi are great ways to relax the body and mind to reduce tension.
2. Heat, Cold, Massage
One home remedy for RLS is the application of warm and cool packs to the muscles. Some people find that alternating heat and cold eases the pain and achiness associated with the condition. You can also relax the muscles in your legs by soaking in a warm bath and massaging your legs.
3. Sleep Environment
RLS interferes with sleep and causes fatigue. One way to break this cycle is to stick to a tight sleep schedule. For example, go to bed at the same time every night and get up at the same time each morning.
You could also create a bedtime routine that involves doing something relaxing before going to bed. Such as taking a warm bath, meditating, or reading a book. Think about your sleep environment and consider removing digital clocks and electronics that glow. Invest in comfortable linens and make your bedroom an oasis for rest and relaxation.
In some cases, deficiencies of certain minerals and vitamins, such as iron, magnesium, folic acid, and vitamin B may cause RLS. Before you increase your use of dietary supplements (or start taking them), talk to your doctor.
In the case of vitamins, it’s certainly possible to get too much of a good thing. Getting a blood test done will help determine what vitamins and minerals you’re lacking. Your doctor can prescribe the correct supplements and a safe dosage.
5. Over-the-Counter Medications
If you’re occasionally experiencing mild to moderate pain, you can use over-the-counter pain relievers and non-steroidal anti-inflammatory drugs that include:
Keep in mind that long-term use of NSAIDs can cause stomach upsets, bleeding, ulcers, and increased risk of heart problems.
This is an anticonvulsant medication used to treat seizures that are caused by epilepsy. In extended-release form, gabapentin can be effective in the treatment of severe RLS. In epilepsy sufferers, it works by lowering abnormal excitement in the brain, but researchers aren’t sure how it works to relieve RLS symptoms. Potential side effects of this drug include:
• Weight gain
• Difficulty breathing or swallowing
• Swelling of the throat and face
In severe cases of RLS, your doctor might recommend prescription medications to relieve pain. These medications can become addictive. Muscle relaxants and sleep aids may also help, but they don’t always relieve unpleasant leg sensations and can make you feel drowsy during the day.
Medication that is intended for other diseases such as Parkinson’s can also be helpful for RLS. Work with your doctor to find the best medication. It may take a few tries or combinations of remedies to ease your symptoms.
8. Avoid Potential Triggers
If you have RLS, avoid sitting in one position for too long. Get up and move about throughout the day. Furthermore, you should avoid food and drinks that contain caffeine, such as:
• Soft drinks
To add to this, alcohol and tobacco can trigger RLS or make symptoms worse. Try not consuming these things for a few weeks to see if you feel better.