Some natural ways to relieve pain from spasms include consuming foods like blueberries and supplementing with vitamins and minerals.
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.
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.
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.
Another sweet and natural way to relax your muscles is by eating blueberries.
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Try these smoothies
Blueberries are a delicious addition to smoothies, like these recipes:
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.
Individuals who experience regular muscle pain or spasms may be deficient in vitamin D. This vitamin
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
Magnesium is essential for human nutrition, as it plays a
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.
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.
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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.