The 7 Best Natural Muscle Relaxers

If you’ve ever felt an involuntary tightness, hardness, or bulging in a muscle, you may have experienced what’s called a muscle spasm.

Spasms are common in the abdomen, arms, hands, and feet. You can also feel them in your calves, hamstrings, and quadriceps, and along the rib cage.

This type of cramping can occur in anyone for various reasons. Many cases of simple muscle spasms are caused by excessive exercise and vigorous physical activity.

Patience, rest, gentle stretching, and massaging the muscle can help alleviate the pain. While muscle spasms can be painful, relief is available with the following natural muscle relaxers.

1. Chamomile

Chamomile is an herb that’s used to treat a variety of ailments, including muscle spasms. It contains 50 flavonoids, compounds that possess anti-inflammatory properties.

You can massage chamomile essential oil onto affected muscles to provide relief from spasms. Chamomile tea can also help relax sore muscles.

Be sure to dilute the oil with another type of oil, such as coconut or jojoba, before applying it to your skin. Then, perform a patch test by applying a small amount to your skin to see if there is an adverse reaction before applying the rest.

If you experience any skin irritation, such as redness or itching, stop immediately and do not apply the remaining oil.

2. Cherry juice

Cherry juice can help combat inflammation and muscle pain.

A 2025 review of studies found that drinking tart cherry juice can help repair exercise-induced muscle damage in athletes. The antioxidant and anti-inflammatory properties in the fruit may help to naturally relax muscles.

3. Blueberries

Another sweet and natural way to relax your muscles is by eating blueberries.

A 2023 study suggests that consuming blueberries after intense exercise may mitigate muscle soreness. Blueberries possess antioxidant properties and have been shown to reduce oxidative stress and inflammation.

4. Cayenne pepper

Capsaicin, a substance found in cayenne pepper, may help relieve acute muscle pain. It can be added to food, or you can find cayenne pepper in capsule form and as a cream.

When used as a cream, it can be applied to areas affected by muscle spasms.

5. Vitamin D

Individuals who experience regular muscle pain or spasms may be deficient in vitamin D. This vitamin can be found in foods such as eggs, fish, yogurt, and various types of milk that have been fortified with vitamin D.

Getting regular exposure to sunlight is another way to obtain vitamin D. Be sure to wear broad-spectrum sunscreen with an SPF of 30 or higher when going outside — this will protect your skin without reducing the amount of vitamin D you obtain from the sun.

Vitamin D can also be taken as a supplement in liquids, tablets, and capsules. Be sure to talk with your doctor before starting to take any new supplement, even if it is available over the counter.

6. Magnesium

Magnesium is essential for human nutrition, as it plays a crucial role in maintaining normal muscle and nerve function. Although it’s rare, early symptoms in people who are deficient in this mineral can include muscle pain.

This mineral is found in a wide range of foods across the different food groups, including:

• Fruits: bananas, apples, and avocados

• Vegetables: carrots, potatoes, spinach, and broccoli

• Legumes: black beans, kidney beans, and edamame

• Dairy: soy milk and yogurt

• Meat: salmon, halibut, ground beef, and chicken breast

• Nuts and seeds: almonds, cashews, peanuts, pumpkin seeds, and chia seeds

• Carbohydrates: brown rice, white rice, oatmeal, and bread

Since it is available in so many foods, it should be easy to incorporate into your diet. It’s also available as a supplement.

7. Rest

Perhaps the best and most natural way to relax your muscles is to rest. Ensure you get plenty of sleep, drink enough fluids, and avoid overexertion of the affected muscle.

Using heat pads or ice packs on the muscle can provide immediate relief. Sometimes, muscle spasms are caused by overstimulated muscles, and applying ice can help calm the transmission of impulses from the brain to the overactive muscle.

Takeaway

Muscle spasms can occur in anyone for various reasons. While they can be uncomfortable or even painful, there are a variety of natural ways to relieve them.

Be sure to speak with your doctor before trying a new supplement. If muscle spasms occur frequently and disrupt your daily life, they can also help identify any underlying causes.