7 Home Solutions to Reduce Muscle Spasms - Step To Health

7 Home Solutions to Reduce Muscle Spasms

If you suffer from muscle spasms or joint pain, we'll tell you how you can regain your health and movement with these home remedies. Learn all about them in this article!
7 Home Solutions to Reduce Muscle Spasms

Last update: 13 January, 2022

Muscle pain or spasms can have many causes. Although we often know why we suffer from these annoying pains, sometimes we don’t know the exact reasons.

In most cases, stress, muscle tension, falls, exercise, bad movement, and even the flu can cause muscle damage, discomfort, and lethargy. 

Regardless of the cause, it’s very important to know how to relieve muscle pain because it directly affects our quality of life. After all, it makes it difficult to go about our day normally, and we often can only think about the pain. In turn, muscle pain is directly related to spasms, which are involuntary movements that appear suddenly in our body and are from annoying to painful.

Home remedies to treat muscle spasms

Músculos tensos.

Natural products are ideal for taking care of certain ailments in our bodies. If you want to know the best treatments or solutions to prevent or treat muscle pain and muscle spasms, keep reading this article!

1. Hot water for muscle spasms

Hot or warm water is perfect for relaxing a muscle. In fact, it’s one of the most widespread home remedies, thanks to its simplicity and effectiveness.

Along these lines, a study published in the Journal of Sports Science showed that the application of heat or hot water helps reduce muscle spasms. This technique, known as thermotherapy, promotes muscle relaxation, increases circulation, reduces inflammation, and relieves pain.

  • Ideally, it would be best to use a hot water bottle or cloth compresses soaked in hot water. Applied to the affected area, it will help stimulate blood circulation, which will help muscle tension and inflammation disappear.
  • You can also take advantage of a shower or bath to apply heat locally.

2. Rosemary branches

Next, rosemary is a very beneficial herb to treat various meanings of the body thanks, according to this study by the Universidade Estadual Paulista (Brazil). In this case, an infusion can help the inflammation disappear: simply moisten a cloth in it and apply it to the area you want to treat.

  • If you get rosemary oil, you can also apply it through soft and firm massages to improve the condition.

3. Increase your potassium intake to treat muscle spasms

A lack of potassium can cause severe muscle spasms, according to this study conducted by the Necker Hospital in Paris. That’s why it’s a valuable nutrient that can also prevent us from suffering from cramps in our limbs.

To prevent muscle spasms, increase your intake of foods rich in potassium. Bananas are one of the best options here. However, if you don’t like the taste of bananas, you can camouflage them in a juice or smoothie with other fruits. Always look for fruits that are in season and make the best combination for you.

4. Apple cider vinegar

Apple cider vinegar has magnificent properties, in addition to many other domestic uses. According to this study conducted by the Malaysian Agricultural Research and Development Institute, it’s very effective in preventing pain and muscle spasms in the body. Apple cider vinegar is also an ideal remedy to combat muscle tension.

  • To take advantage of its benefits, youe can immerse the affected area in a container with a mixture of water and two cups of vinegar (500 ml).
  • Another option is to apply gauze or compresses soaked in the mixture and leave them on for 30 minutes.

5. Ice for muscle spasms

Whenever we think of muscle discomfort, we immediately think of ice cubes. After all, they’re one of the great natural anti-inflammatories that we always have on hand at home!

In fact, a study published in Offarm states that the application of cold, or cryotherapy, improves pain and accompanying muscle spasm in various injuries. In addition, it ensures proper blood flow to the area, so it doesn’t affect the uninjured neighboring tissue.

  • You can apply cold simply by wrapping some ice cubes in a towel. However, avoid applying the ice directly, as this can cause burns or damage to the skin.
  • Then, leave the ice to act for 15 minutes on the area. You can do this treatment two to three times a day, whenever you need it.

We think you may find this interesting: The Best Natural Remedies for Inflammation

6. A valerian infusion for muscle spasms

One of the most relaxing plants that we find is valerian. Thanks to its analgesic properties, you can prepare an infusion of valerian to relax the body both physically and mentally. This is, of course, according to evidence provided by a study that was conducted by the University of Shiraz (Iran).


  • 1 cup of water (250 ml)
  • One tablespoon of valerian (15 g)

How to make it

  • Add a tablespoon of valerian to a cup of boiling water and allow to infuse for 5 to 10 minutes.
  • After this time, strain and drink it.

The best option is to take it at night before going to bed so that the body recovers during all the night hours.

7. Lavender oil

Lavender oil may now be your best ally to combat muscle spasms! Like valerian, lavender has very relaxing properties (as explained in this article by the Shefa Neuroscience Research Center), so it’s also used in many air fresheners.

  • To use it, get lavender oil in a herbalist’s shop (however, if you would like, you can prepare it yourself).
  • Then, apply it to the affected area and massage it until it’s absorbed.

As you’ve seen, these recommendations are very basic. However, at the same time, they’re also very effective in treating and eliminate muscle spasms. Undoubtedly, they’re a very simple way to avoid pain and improve your quality of life.

In addition to the recommended remedies, you can also apply a gentle massage on the injured muscle and stretch it gradually. In this way, you can get quick relief. However, if the pain is very intense and does not subside within a few days, it’s a good idea to consult a specialist as soon as possible.

It might interest you...
The Best Exercises to Stretch Your Muscles
Step To Health
Read it in Step To Health
The Best Exercises to Stretch Your Muscles

Doing these exercises to successfully stretch your muscles is very important before you start exercising and afterwards. Read on!