Have a sore, scratchy or irritated throat? We asked experts to explain what causes the discomfort, plus share their best home remedies for a sore throat to ease pain quickly. Here, find out what really works (yes, an ice pop can help!) and when to see a doctor.
Common causes of a sore throat
“A lot of things can cause a sore throat, but the most common reasons are viral infections such as the flu and a cold and bacterial infections such as strep throat,” says Stephen Wilson, MD, the chief of family medicine at Boston Medical Center, and chair of the department of family medicine at Boston University Chobanian and Avedisian School of Medicine.
You can also experience a sore throat as a result of tonsillitis (inflammation of the tonsils) or a sinus infection, both of which can be viral or bacterial, says Dr. Wilson. “There are also some non-infectious reasons your throat might be painful, including having seasonal allergies or if you suffer from acid reflux or GERD,” he adds.
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The top home remedies for a sore throat
No matter the culprit, when your throat is irritated, it causes the mucosa, or the moist tissue that lines certain parts of the body like the throat, to become inflamed. This inflammation can result in redness, tenderness, swelling and pain in the throat.
Reducing inflammation is the best way to help soothe a sore throat. To do that quickly and effectively, try one (or more!) of these easy home remedies for a sore throat:
1. Enjoy an ice pop (but skip citrus flavors!)
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While some find a warm bowl of chicken soup soothes their throat, others find eating something cold more comforting, says Dr. Wilson. One of the best cool fixes to ease a sore throat? Savoring an ice pop. “The coolness of an ice pop can numb the pain and add some moisture back to your throat if it’s dry,” says Dr. Wilson.
Sucking on an ice pop also encourages you to swallow more, which helps get rid of some of the debris and mucus irritating the lining of your throat, Dr. Wilson explains.
Tip: When choosing your ice pop flavor, steer clear of citrusy ones such as orange, lemon or pineapple, which are more acidic. The acidity can aggravate a sore throat, intensifying the pain, cautions Dr. Wilson.
2. Opt for this OTC for a sore throat
When it comes to using an over-the-counter pain reliever for your sore throat, go with ibuprofen (like Advil or Motrin) over acetaminophen (Tylenol), says Tiffany Phon, MD, a family medicine physician with UC Riverside Health, an affiliate of the University of California, Riverside School of Medicine in Riverside, CA.
Getting rid of a cough may be easier than you think.
The reason: “Ibuprofen is an analgesic but also an anti-inflammatory, whereas acetaminophen is more just for pain and not for the deep inflammation itself,” she says. By treating the underlying inflammation, you’ll get more effective, longer-lasting pain relief.
3. Gargle salt water for a sore throat
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“Gargling with salt water is really good, and I recommend it to my patients all the time,” says Dr. Phon. “It helps calm down the throat area, and the salt water has an osmotic effect [it draws excess fluid out of inflamed tissues], decreasing inflammation,” says Dr. Phon. Dr. Wilson agrees this is one of the easiest and most effective home remedies for a sore throat. “It can clear up some debris and mucus and add moisture to the throat,” he adds. To make your own saline rinse, Dr. Wilson suggests adding either ½ tsp. of salt (or ½ tsp. of baking soda) to ½ to one cup of lukewarm water. Gargle for 15 seconds, then spit the mixture out. Do this every two to four hours until you start to feel less sore throat pain, advises Dr. Wilson.
4. Savor a spoonful of honey for a sore throat
A spoonful of honey does more than make the medicine go down. Research shows honey has potent healing qualities that can help a sore throat feel better quicker. A study in the National Journal of Physiology, Pharmacy and Pharmacology found people who were given 1 Tbs. of honey twice daily, along with anti-inflammatory drugs, antibiotics and antiseptic gargles, experienced a faster recovery from their sore throat symptoms than those who only took the medicines. The study authors chalk it up to the well-documented antibacterial, antioxidant and anti-inflammatory properties of honey. You can enjoy a heaping spoonful of honey on its own, or try stirring it into a soothing cup of herbal tea or drizzling it over a warm bowl of oatmeal.
5. Flush your sinuses to soothe a sore throat
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If your sore throat is accompanied by nasal congestion and mucus, using a nasal saline rinse can help break it all up.
“Any mucus you have in your nasal cavity can drip in the back of your throat [called postnasal drip], and that can lead to soreness or an itchy, tickly feeling back there,” explains Dr. Phon. “Using a nasal saline rinse helps wash away and get rid of any accumulated mucus.”
Dr. Phon says you can clean out your nasal passages a few times a day with a neti pot, or use an already prepared nasal saline solution in a squeeze bottle. “I prefer this method because it’s less messy than a neti pot,” says Dr. Phon. “A squeeze bottle allows you to better control the amount of water you insert into your nostrils.” One product she recommends is NeilMed SinuFlo Ready Rinse.
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Home remedies for a sore throat: When to see a doctor
If home remedies aren’t working and your sore throat hasn’t improved — or it’s gotten worse after seven to 10 days — visit your doctor, says Dr. Wilson. And be mindful of symptoms, including “continued difficulty swallowing, having swollen glands in your throat that haven’t gone down in a couple of days, seeing white spots on your throat or tongue or if you have a fever higher than 102 or 103 for more than two days.” At that point, your doctor may prescribe an anti-inflammatory or antibiotic medication to speed up your recovery.
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