A Guide To The Best Natural Muscle Relaxers (2024)

A natural muscle relaxer is a substance derived from natural sources, such as plants, herbs, minerals or essential oils, that possesses the ability to alleviate muscle tension and promote relaxation without the use of synthetic chemicals. Simply put, natural muscle relaxers are non-pharmaceutical ways to relieve muscle pain, according to Robert Graham, M.D., a Harvard-trained physician board certified in both internal and integrative medicine.

According to Dr. Graham, there are many foods, vitamins and self-care tools that can help relieve muscle tension. Natural muscle relaxers often contain compounds with properties that can relax muscle fibers, reduce spasms and alleviate discomfort associated with muscle tightness, he says.

Natural muscle relaxers can come in many forms and may be ingested, applied topically or even inhaled, depending on their form and intended use. These natural options offer an alternative to conventional muscle relaxant medications, which can come with negative and even dangerous side effects. Meanwhile, natural muscle relaxers offer a compelling, safe alternative to pharmaceutical muscle relaxers, enabling people to recover from and reduce muscle tension without the potential drawbacks of synthetic options.

“While there’s nothing wrong with taking pharmaceutical medication from time to time, ongoing use can become addictive and dangerous when not used as [prescribed],” says Dr. Graham.

Natural muscle relaxers are usually sought by those who prefer a more holistic approach to managing muscle tension and discomfort.

Different natural muscle relaxers work in different ways. These substances often contain active ingredients that interact with the body’s nervous system or muscle fibers.

For example, herbs like valerian root and chamomile contain compounds that have a calming effect on the central nervous system, which can help reduce stress and relax muscles. Meanwhile, minerals like magnesium and potassium play a role in muscle function, and their supplementation can help muscles contract and relax more efficiently, according to Dr. Graham. And essential oils like lavender and peppermint can be applied topically or used in aromatherapy to potentially ease stress and soothe sore muscles through their analgesic and anti-inflammatory properties.

Overall, natural muscle relaxers can provide a gentle and holistic way of promoting muscle relaxation by addressing the underlying causes of tension and discomfort.

The best natural muscle relaxer (and how much to use) depends on one’s individual preferences and response to the substance. There are many effective options, according to Dr. Graham, but consider the list of his favorites below.

Magnesium

Magnesium is an essential mineral involved in almost all major metabolic and biochemical processes, including protein and nucleic acid synthesis, regulation of metabolic pathways, neurotransmission, neuromuscular function and regulation of cardiac rhythm.

“I like magnesium, as it’s an important mineral that aids in nerve function and is also important for our nutrition,” says Dr. Graham. Studies show magnesium—which can be found in foods like brown rice, bananas and almonds, as well as supplement form—may help reduce stress levels and muscle tension.

Epsom Salt

While research is lacking regarding its efficacy as a natural muscle relaxer, epsom salt may help ease sore muscles when added to a warm bath. Epsom salt is made of magnesium, sulfate and oxygen, which may explain why it can help support muscle function and bone health.

Despite the lack of scientific evidence to confirm its specific effects on muscle relaxation, Dr. Graham states that epsom salt soaks are a safe and popular home remedy that can have a calming effect on both the mind and body.

Tart Cherries

According to The Journal of the American College of Nutrition, tart cherry concentrate (in juice or powdered form), ingested for seven days—one and a half hours before exercise—significantly improved endurance exercise performance, which may be in part due to its anti-inflammatory effects^[2]Gao R, Chilibeck PD. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. J Am Coll Nutr. 2020 Sep-Oct;39(7):657-664. . While the specific anti-inflammatory mechanism in cherries isn’t fully understood, it’s possible the anti-inflammatory and/or the antioxidant effects of cherry juice may reduce the amount of inflammatory markers that circulate after high-intensity exercise.

So when should you drink cherry juice? According to Dr. Graham, “If you need muscle recovery after an intensive workout, drinking tart cherry juice might be the answer.”

Try mixing tart cherry juice with sparkling or flat water if the flavor is too intense on its own.

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Chamomile, Lavender and Peppermint Essential Oils

While there isn’t enough research to prove conclusively that the application of essential oils can reduce muscle tension and ease muscle pain, many people turn to essential oils for their safe, therapeutic benefits. Essential oils can be applied topically or inhaled via a diffuser.

Chamomile, peppermint and lavender tend to have a relaxing effect on the mind and body, which can indirectly help reduce muscle tension and discomfort for some, says Dr. Graham.

Yoga and Meditation

When it comes to natural muscle relaxers, Lindsay Grobman Lombardo, a doctor of physical therapy and certified yoga teacher based in New York, often recommends yoga and meditation for her clients. According to research, the breathwork and mindfulness involved in yoga and meditation can have many health benefits, such as boosting mood and decreasing anxiety.

For those looking to be more active and present in their treatment of muscle tension, Dr. Grobman recommends building a yoga and/or meditation practice that best suits their personal needs and preferences.

Rest and Hydration

Ultimately, Dr. Graham asserts that one of the best natural ways to reduce muscle tension, spasms or cramps is with rest and hydration. The body needs both adequate fluids and rest to recover from strenuous activity, so giving the muscles a chance to recover and repair is crucial to reduced tension and tightness.

Some mild to moderate muscle soreness, tension or inflammation is normal, especially in athletes or those who exercise intensely with little rest. However, those who have trouble getting through the day, sleeping through the night or performing daily activities should notify a health care provider to rule out any other potential issues at play.

As a general rule, Dr. Graham recommends trying a conservative approach to managing muscle tension symptoms for 72 hours and then seeking an evaluation if symptoms worsen or don’t improve.

As with any food, cream, medication or other type of remedy, different bodies can experience different responses or reactions. If ingesting natural muscle relaxants leads to nausea or vomiting, topical and inhaled natural muscle relaxers may serve as safer and more comfortable alternatives. It’s also a good idea to speak with a health care provider when experiencing any adverse side effects to make sure muscle tension and pain is being managed appropriately.

Ultimately, natural muscle relaxers can be an excellent, accessible and safe option when attempting to manage muscle tension, inflammation and pain, but it’s also important to research options carefully and consult a health care provider to find the most effective and safest muscle relaxer option.