10 Essential Oils for Sore Muscle and Pain Relief - GoodRx (2024)

Whether it's from exercise or conditions like arthritis, sore muscles can disrupt your daily life. For some people, essential oils are a tried-and-true remedy. The concentrated oils are extracted from fruit, flowers, and other parts of plants. And for thousands of years, people have used them to help with stress, insomnia, and other health concerns.

Typically, you use essential oils with aromatherapy techniques. For example, you can diffuse essential oils to inhale them. You can add them to your bathwater. Or you can dilute them in a carrier oil and massage them directly into your skin for muscle aches.

We’re here to review what the research says about the best essential oils for muscle and joint pain. Although they may work for some people, they might not work for you. But used safely, the risks are low enough that they are worth a try. After all, you just might find something that helps you feel better.

Here are some oils to consider adding to your wellness routine to relieve muscle aches, pains, and swelling.

1. Arnica oil

Arnica oil is known for its pain-relieving properties. There’s some evidence that it may have anti-inflammatory and antioxidant properties. Arnica is popularly used for helping with healing after surgery, including helping with swelling and bruising.

But be cautious with arnica. It’s toxic if ingested, and it can cause irritation in some people when used on the skin.

2. Bergamot oil

Bergamot oil comes from a bergamot orange peel. Bergamot has some pain-relieving properties and can help with muscle pain or soreness. It may also have a positive effect on your mood and help improve your sleep quality.

3. Chamomile oil

There are several chamomile flowers. But two types –– Roman and German –– are commonly used in herbal teas and essential oils. They have different scents, but both forms of chamomile have pain-relieving, anti-inflammatory, and antidepressant properties.

A review found that chamomile improves joint function and osteoarthritis symptoms in the knee. Another study suggests that chamomile oil may reduce symptoms and improve function for people with carpal tunnel syndrome.

4. Clove oil

Clove oil comes from the clove plant and can be helpful for muscular pain and inflammation. Clove oil can also produce a warming sensation on the skin. Some also look to clove oil to help with toothaches or other dental issues, though this hasn’t been shown in medical studies.

5. Eucalyptus oil

When applied topically, eucalyptus oil causes a cooling sensation. The feeling may reduce muscle soreness and related inflammation. There’s animal evidence that eucalyptus oil soothes deep, throbbing muscle, joint, and skin pain. And in one study, eucalyptus oil relieved pain in adults who had knee replacement surgery. The study participants inhaled the oil instead of applying it to their skin.

6. Ginger oil

The benefits of ginger may go beyond nausea relief. When used topically, ginger oil creates a warming sensation that may help ease muscle soreness.

Researchers examined the effects of two alternatives for lower back pain in older adults: Swedish massage with ginger oil and Thai massage. Swedish massage with ginger oil was more effective in reducing pain and improving disability.

7. Lavender oil

There's a reason lavender oil is a go-to option for so many aromatherapy fans. The popular oil has been shown to provide pain-relieving, anti-inflammatory, and calming effects. In a small study, older adults with lower back pain got acupressure with lavender oil. After eight sessions, they experienced short-term pain relief.

8. Marjoram oil

Marjoram is in the mint family and doubles as a cooking ingredient and wellness tool. It's known for soothing muscle discomfort, especially from overuse or inflammation. The essential oil also has antioxidant and antibacterial properties.

9. Peppermint oil

Like eucalyptus oil, peppermint oil creates a cooling effect when applied topically. That's due to its menthol content, which may numb pain. In addition to easing muscle aches and joint pain, it can help with digestive problems, headaches, and itchy skin.

10. Rosemary oil

Maybe you've only used rosemary in the kitchen. But the herb isn't just for cooking. Rosemary oil can also help with everything from muscle and joint pain and swelling to hair growth and wound healing. In a small-scale study, rosemary oil reduced exercise-induced muscle soreness in people who had been inactive before.

Other essential oils that don’t make the top 10

There are other essential oils out there that may have some benefits for muscle pain. These include:

• Basil oil

• Black pepper oil

• Clary sage oil

• Juniper oil

• Lemongrass oil

• Sandalwood oil

• Yarrow oil

You may consider trying out a sampler of essential oils to find the right oil, or combination of oils, that’s right for you.

How do you apply essential oils to relieve pain and inflammation?

“When your provider gives you the OK, you should dilute essential oils with a carrier oil before you apply them to your skin,” says Ashley Allen, MSN. Allen is a certified nurse practitioner who specializes in functional medicine. “This is a critical step because direct contact with highly concentrated essential oils can irritate your skin.”

To safely use essential oils, follow these steps:

1. Pick a carrier oil. Carrier oils are vegetable oils from plants –– like avocado or coconut –– that dilute essential oils. They also help transfer the potent oils to your skin.

2. Mix your essential oil in the carrier oil. The National Association for Holistic Aromatherapy recommends a dilution rate of 2.5% for adults. That's about 15 drops of essential oil per oz of carrier oil. But dilution ratios may vary, so it's best to ease into it if you've never used essential oils or have sensitive skin. For example, you can start with a 1% dilution rate, or roughly 6 drops of essential oil per oz of carrier oil.

3. Try a patch test. Apply a drop of your diluted oil onto a small part of your forearm. Cover it with a bandage and wait for 24 hours.

4. You’re ready to start using your diluted essential oil. If after 24 hours you don’t have any sign of irritation –– such as redness, itching, or burning –– “you can massage the diluted oil directly onto painful muscles or joints," says Allen. You can also add a few drops of diluted oil to your bathwater. Or drop the mixture on a warm compress and apply it to sore body parts.

If the essential oils work for you, consider using them regularly for maximum benefit. “You will want to check with the manufacturer,” Allen advises. “But typically, you can reapply essential oils every 4 to 6 hours.”

What are the risks of essential oils?

Essential oils are generally safe when you use them as directed. But talk with your primary care provider first. In some people, essential oils can cause skin irritation or headaches and worsen asthma. And make sure to avoid contact with your eyes, since this can cause burning and pain. Swallowing essential oils can actually be very dangerous.

How do you choose the best essential oil brand?

The FDA does not regulate the sale of essential oils. So it's important to read the labels carefully. And take time to learn about the brand and manufacturer.

When buying essential oils, experts recommend looking out for a few things:

• The plant's Latin name should be printed on the bottle so you know the exact type of oil.

• The label should have specific information about where the plant was grown.

• The label should also include a statement on the oil's purity. The oil should be 100% essential oil.

• The price tag should be similar to other products. Cheaper products may not be of the best quality.

• The smell should be as expected. For example, if lavender oil does not smell floral and herbal as it typically does, the product might not be the real thing.