02 June 2020

Sore Muscle Bath Salt Recipe

How to make a sore muscle bath salt recipe to naturally relieve sore and tired muscles with Epsom salts and essential oils.

About seven years ago, I started experiencing extreme muscle and joint pain.  At the time, I had three kids, two of which were preschoolers.  

By the time I put them to bed, I was in so much pain that I couldn't even sleep.  

I went to the doctor and got tests done.  I had a lot of inflammation in my body, and I was eventually diagnosed with rheumatoid arthritis and fibromyalgia.  

The doctor gave me prescription pain medications, but I couldn't take them with my kids being so little.  

I took anti-inflammatory medications, but they upset my stomach.  I started researching natural ways to relieve my pain, which is when I learned out turmeric supplement..  

I also learned about other natural remedies, including this sore muscle bath salt recipe.  It has Epsom salts and essential oils to promote muscle pain relief.

I also like to use sore muscle bath bombs for natural relief and this massage bar recipe for sore muscles.

For more bath salt recipes, check out my printable Bath Salt recipe ebook.  It has 30 recipes that you can print or access from your phone or tablet.

Sore Muscle Bath Salt Recipe

When the pain started, I was a stay at home mom and didn't work outside of the home or in the home.

  A few years later, when my husband battled an illness that lasted more than three years, I had no choice but to resume working. 

However, I wasn't able to sit or stand for long periods of time because of the pain.  That's how I became a freelance writer and later a blogger.  

Although I am sitting when I write and work on the computer, I take frequent breaks to get up and move around.  I take Nacho for a walk, load the dishwasher, or do light cleaning to keep moving and stop the pain from just sitting.

I've been able to manage my pain with diet, exercise, and using natural remedies, but I still know my limits.  I still can't sit or stand for too long or the pain will come back.  

One of my favorite natural ways to reduce pain is my homemade pain relief salve with arnica and copaiba essential oil.  This dandelion body butter recipe also has copaiba to promote pain relief.

I have a home office and an office outside of the home so I can have quiet time to work.  No matter where I am, I have to alternate between sitting and standing so my joints don't lock up.  

Even though this is an easy bath salt recipe with just 4 ingredients, I carefully selected each ingredient for its unique properties for my sore muscle bath salt recipe.  

Epsom Salt

I used Epsom salt instead of sea salt because I wanted the magnesium found in the Epsom salts.  Epsom salts aren't a true sale; they are made from magnesium sulfate.  

When they dissolve, your body can absorb the magnesium.  Although it's not proven, many people believe that magnesium can relieve the symptoms of sore muscles.

I originally posted this in 2017.  In the last three years, I've started using magnesium flakes.  The flakes are made of magnesium and chloride.  If Epsom salts irritate your skin, try using magnesium flakes because it is gentler on the skin.

Carrier Oil

I used a carrier oil to dilute the essential oils.  Without it, the oils may not disperse properly.  They can collect in one area and irritate your skin.

I used sweet almond oil because it's inexpensive and readily available.  It's a good all purpose oil.  
You can also use grapeseed oil, fractionated coconut oil, or other liquid carrier oil of your choice.

Essential Oils

There are several essential oils that are said to relieve sore muscle pain.  You can use one or more of them to create a blend.  

No matter which oils your use, do not use more than 6 to 8 drops per bath.  This recipe has 12 drops to make three cups, or 4 drops per cup.  

You can use up to 2 cups per bath, which is 8 drops.  Use 1 cup per bath and increase as needed.


Spearmint essential oil is a natural anti-inflammatory and has some analgesic properties, which can soothe sore muscles.  It has a fresh and clean scent that can be uplifting in aromatherapy.


Rosemary essential oil contains compounds that are a natural analgesic and anesthetic when used topically.  It's a rejuvenating oil when used topically.

Sweet Marjoram

Sweet marjoram essential oil has a natural compound that promotes muscle relaxation and reduces tension in the muscle.  It's also an anti-inflammatory.  

When used in aromatherapy, it helps calm the nervous system.


Peppermint essential oil is probably the most well know essential oil for sore muscles.  It feels cooling on the skin, so it's often used for  natural pain relief.  

The menthol in it is a natural anti-inflammatory and analgesic.  Menthol also helps relax the muscles naturally.  


Both German chamomile and Roman chamomile are calming when used in aromatherapy.  Both can also reduce muscle spasms and soothe achy muscles.  


Lavender essential oil is often used to promote relaxation.  It can also reduce pain and inflammation when used topically.

Sore Muscle Bath Salt Recipe


Step #1

Measure out 3 cups of Epsom salts and place in a plastic or glass bowl.  Don't use metal because the essential oils could react with the metal.

Step #2

Add the carrier oil and essential oils.  Stir well with a wooden spoon.  

Step #3

Pour into a container with a lid.  I do not store mine in the bathroom because of the humidity.

To use, add 1 to 2 cups sore muscle bath salts to a warm bath and soak for 20 minutes.  

bath salts
Yield: 3 cups
Author: Cari @ Everything Pretty

Sore Muscle Bath Salt Recipe

prep time: 5 Mperform time: 10 Mtotal time: 15 M
Relax and promote sore muscle relief with this easy bath salt recipe.


  • Bowl
  • Spoon


  1. Measure out 3 cups of Epsom salts and place in a plastic or glass bowl. Don't use metal because the essential oils could react with the metal.
  2. Add the carrier oil and essential oils. Stir well with a wooden spoon.
  3. Pour into a container with a lid. I do not store mine in the bathroom because of the humidity.
  4. To use, add 1 to 2 cups sore muscle bath salts to a warm bath and soak for 20 minutes.


You can also use spearmint, sweet marjoram, German chamomile, or Roman chamomile.
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How to make a sore muscle bath salt recipe with essential oils. This DIY easy homemade relief bath for after workout remedies helps soothe tired muscles with Epsom salt or Magnesium flakes and essenital oils. Use Epsom salt bath and essential oils for sore muscles for natural relief bath. How to make a homemade bath soak with this DIY easy recipe. #soremuscles #bathsalts #diy #essentialoils