Relief Is Served: Foods to Calm Back Spasms and Muscle Tension

Relief Is Served: Foods to Calm Back Spasms and Muscle Tension


Many suffer from back pain, which affects mobility, posture, and comfort. Eating foods with anti-inflammatory elements like omega-3 fatty acids, magnesium, and vitamin B may help relieve tension and spasms. A balanced meal of vegetables, proteins, and fruits is a great start for natural pain relief.

It’s important to stay aware of what alkalizes and acidifies the body. Knowing what causes inflammation in the body can help discover food solutions for back spasms and muscle tension. In addition to eating these helpful foods, exercise, emergency visits, and lifestyle changes can benefit overall health and wellbeing. Here are some food sources that may ease muscular tensions and spasms in your back:

  • Omega-3 fatty acids
  • Magnesium
  • Vitamin B
  • Vegetables
  • Proteins
  • Fruits

Foods to Help with Back Spasms and Muscle Tension

Chronic back pain and muscle tension can be awful. It’s hard to do normal activities. Fortunately, you can find relief in your diet. There are certain foods that can help ease discomfort and manage symptoms. In this article, let’s check out the best foods to include in your diet for easing back spasms and muscle tension.

Magnesium-Rich Foods

Magnesium is a must-have mineral! It can reduce muscle tension and spasms. It helps with muscle and nerve function, giving a calming effect.

Foods high in magnesium include:

  • Dark leafy greens like spinach
  • Fruits such as bananas and avocados
  • Nuts and seeds, for example almonds, pistachios, cashews
  • Whole grains, like quinoa and brown rice
  • Fish, like salmon, tuna, mackerel and herring
  • Beans, like pinto beans and black beans
  • Organic yogurt
  • Tofu

For more magnesium, think about taking a small dose of dietary supplement. Or take an Epsom salt bath to relax your muscles!

Omega-3 Rich Foods

Omega-3s are good for back spasms and muscle tension. They reduce inflammation caused by posture, injury, or chronic conditions. To get the most nutrients, get Omega-3s from whole-food sources like cold water fish, flax seed, walnuts, and pumpkin seeds.

For easier digestion, try grass-fed beef, butter/ghee, green veg like spinach, kale, broccoli and Brussels sprouts, and fermented foods like kimchi and sauerkraut. These foods help reduce muscle tension by decreasing inflammation, so you can get back to normal quickly!

Whole Grains

Grains such as quinoa and wild rice are awesome sources of fiber, both soluble and insoluble. They also give your body helpful B vitamins and magnesium. These aid in decreasing inflammation related to stress.

Put a whole grain side in one of your meals each day. For instance, add cooked quinoa to a salad or make a wild rice pilaf with leeks and mushrooms. Yum!

Leafy Greens

Leafy greens are the perfect food group for easing back spasms and muscle tension. Spinach, kale, and Swiss chard are great sources of magnesium – an essential mineral for calming spasms in the body. They’re also high in vitamins and minerals like vitamin C, vitamin E, and selenium which help reduce inflammation.

Vegetables like spinach and kale contain lutein which supports eye and skin health. Eating veggies regularly boosts energy, helps digestion, and can even aid with weight control.

Leafy greens are also full of fiber which is important for digestive health. So, hit up the local market for these vegan-friendly greens and start cooking up some nutrient-packed dishes!


Berries are packed with antioxidants which can reduce inflammation. Studies say blueberries can reduce lower back muscle tension. They are also thought to improve recovery time, decrease neck and shoulder pain and boost energy levels.

Tart cherries may improve blood flow to muscles, aiding joint pain. Apples are a great source of quercetin – an anti-inflammatory flavonoid similar to ibuprofen.

Other fruits which can help with back spasms are beans, avocados, bananas and citrus fruits as they are all high in potassium. Potassium is crucial for muscle contractions. Eating a range of fresh fruits can reduce chronic inflammation, caused by sciatica or degenerative disc diseases. Make sure you include vitamins A and C in your diet!


Nuts deliver protein which is needed for muscle maintenance. They also have omega-3 fatty acids which have anti-inflammatory properties. Selenium in nuts helps reduce spasms and magnesium can relax tight muscles.

The best sources of these nutrients are almonds, cashews, Brazil nuts, walnuts and hazelnuts. Eating them raw or lightly roasted reduces fat content per serving. Don’t overindulge, as that can cause weight gain. It’s healthy to eat around 1/4 cup per day for back pain relief.


Spices can be a yummy way for natural relief from back spasms and muscle tension. Cloves, nutmeg, black pepper, turmeric, ginger and cayenne pepper are popular spices.

  • Cloves have anti-inflammatory properties to ease pain and tension.
  • Nutmeg can aid in circulation and healing – add ground nutmeg and honey or molasses to your meals twice a day.
  • Black pepper has 2 compounds that soothe pain and relax muscles. Add some freshly ground pepper to your food at night.
  • Turmeric has curcumin, an anti-inflammatory, which can reduce swelling of joints due to spasms and tension.
  • Ginger contains gingerol and reduces inflammation – try ginger tea.
  • Cayenne pepper boosts circulation, giving more movement to affected areas. Add it to your dishes!


Thus, many foods/drinks can help with back spasms/tension. But, modifying diet might be needed for avoiding further issues. Eating nutrient-rich stuff like fruits, veggies, lean meats, nuts, and seeds can aid in healing. Moreover, regular exercise might be helpful for back spasms/tension.

If the pain is persistent or recurring, professional medical advice should be sought.

Frequently Asked Questions

Q: What are common foods that can help relieve back spasms and muscle tension?
A: Some common foods that can help relieve back spasms and muscle tension include bananas, avocado, sweet potatoes, nuts, and leafy greens.

Q: How do these foods help with back spasms and muscle tension?
A: These foods are rich in vitamins, minerals, and nutrients that promote muscle relaxation and help reduce inflammation in the body.

Q: Can certain foods trigger back spasms and muscle tension?
A: Yes, some people may be sensitive to certain foods like caffeine, processed foods, and artificial sweeteners, which can increase inflammation and exacerbate muscle tension.

Q: Are there any specific ways to prepare these foods to maximize their benefits?
A: Many of these foods can be eaten raw or cooked, but it’s best to avoid overcooking or frying them, which can deplete their nutritional value. Steaming, roasting, and grilling are good options.

Q: How often should I eat these foods to see a difference?
A: Incorporating these foods into your regular diet can help improve overall muscle health and prevent back spasms and tension. There’s no set amount or frequency, but aim for at least 2-3 servings per day.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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