Sore throat symptoms can be rough. Your saliva goes down like sandpaper, every cough makes you wince, and the only thing you can think about is making that lump in the back of your throat go away.

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But to ease the pain, you need to understand what’s causing your sore throat in the first place: dry air, smoking, acid reflux, viral infections like the flu or common cold, and bacterial infections like strep can all lead to a sore throat.

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In general, a viral infection usually comes with other symptoms, like muscle aches and fatigue, along with your sore throat.  With a bacterial infection, on the other hand, the pain is usually more focused on your throat and the soreness tends to be pretty severe.  You may also have intense pain when you swallow, along with a high fever.

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Sipping warm tea and sucking on cough drops or zinc lozenges can usually soothe the throat irritation and inflammation that are causing your agony.

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Gargle with salt water

 

Salt water is a great home remedy for sore throat, as it can reduce swelling and calm inflammation and irritation. It may also help draw infections or irritants to the surface of your throat, where your body is better able to deal with them. Dissolve 1/4 to 1/2 teaspoon of salt in eight ounces of warm water and gargle every hour or two.

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Suck on an ice pop

 

If you get sick of downing ice water, a popsicle can be just as effective at fighting off the inflammation in your throat. Just be sure to steer clear of citrus flavors which can trigger acid reflux and in turn, worsen your symptoms.

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Fight dry air with a humidifier

 

Dry air can irritate a sore throat, prolonging your recovery time. Taking a steamy shower or using a humidifier can bring moisture back into the air, thus relieving any discomfort. 

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Just be sure to clean your humidifier before turning it on. Left neglected, a humidifier’s water tank can breed bacteria and fungi, which then get pumped into the air.

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Skip acidic foods

 

Acid reflux—which occurs when acids produced by your stomach make their way into the throat—is a common cause of a sore throat.  That means anything you do to stoke acid reflux could prolong or worsen a sore throat.  Avoid soda, fried foods, and citrus fruits like oranges and lemons. Also, skip food altogether for an hour before bed. Eating before you lie down can promote reflux and heartburn.

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Swallow antacids

 

If you think acid reflux is to blame for your sore throat, taking antacids or other reflux meds could help relieve pain.  As a first-line treatment, try an over-the-counter antacid such as Tums or Mylanta.

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Sip herbal teas

 

Turmeric is the trendy spice you should definitely be adding to your diet. While some of its benefits—including its potential to prevent cancer or brain diseases—require more study, its anti-inflammatory powers are well-established and may help get rid of your sore throat.   Add a few dashes to your tea or salt-water gargle.

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Coat and soothe your throat with honey

 

There’s a reason honey is a popular ingredient in cough medicine and teas: It has antibacterial properties, coats your throat to reduce irritation, and adds much needed sweetness to your cup. Simply add a tablespoon to warm water or tea and sip away until you feel your symptoms ease up.

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Give your voice a rest

 

If you developed a sore throat after yelling and cheering at a concert or sporting event, you likely strained your vocal cords. The best treatment for any overworked muscle is rest.  It’s similar to a sprained ankle—walking on it hurts.  Moving your sore throat a lot when you speak hurts, too.

That doesn’t mean you should whisper, though. This actually strains your voice more than speaking. Instead, try talking at a lower volume than usual until the hoarseness and soreness subside.

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Take time to recharge

 

If you’re super stressed and worn out, your body’s immune system will have a harder time with the recovery process—so get some rest!  Time in bed or away from life’s usual stressors—like work, taking care of the kids, and cleaning up the house—can help recharge your immune system.

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Take a steam shower

 

Steam helps humidify your airways.  The tissues in your throat produce mucus under normal circumstances and, when they’re swollen, they can get dry and scratchy, he explains. Humidity can help add some moisture back into the area, soothing it in the process.

 

Elevate your head when you sleep

 

This helps in a few ways. When you lay flat on your back, it increases pressure on your neck and can exacerbate symptoms in your throat.  If you’re struggling with acid reflux, elevating your head also can work with gravity to help keep your stomach acids where they belong—in your stomach.