Home Remedies For Back Pain – Natural Back Pain Treatments

Back pain is probably one of the most common diagnosis in the world. It is estimated that most people will experience back pain at least once in their lifetime. Back pain is a common problem that can disrupt person’s personal and professional life. Fortunately, there are many home remedies and natural back pain treatments that can help relieve the pain and suffering.

The back muscles as well as spinal column support much of the body’s weight. People use the muscles for every day movements, including sitting, standing and walking.

There are two common categories of back pain ie acute back pain and chronic back pain. Acute pain describes a sudden and abrupt pain that trauma or injury would cause. Acute pain is a short pain that lasts no longer then a couple of months. Chronic pain refers to a long-term pain when it has lasted for 3 months or longer. Chronic pain can be the result of injury, medical conditions, illness or is brought on by yourself. Although your back can get better and your discomfort can repair itself, chronic pain frequently requires appropriate treatment and screening.

There are several different options with regards to back pain treatments. One common natural back pain treatment is physical therapy. Physical therapy may  include exercises, stretching and massages. Physical therapy is meant to keep your back mobile, flexible and strong. Exercises are utilised for strengthening the back, stretching keeps your back flexible and massages are excellent for your muscles. Any one of these can help relieve pain in your back.

If you wish to try home remedies for natural back pain relief, you may consider some of the following treatments:

Exercise For Muscle Movement

When the back pain strikes, it can be challenging to get up and move around. Nevertheless, a brief walk, water exercise, yoga or another low-impact activity can typically help reduce back pain.

Exercise may loosen up tense muscles and release endorphins which are regarded the brain’s natural painkillers.

You can also consider starting a daily exercise routine, including strength training and stretching to help keep muscles flexible and strong.

Routine exercise may help avoid future episodes of back pain caused by tight muscles.


Stretching may help relieve back pain. Try to hold each stretch for 20-30 seconds or as long as you feel comfortable.

Position 1: bending forward to reach your toes will help loosen up the muscles in the lower back.

Position 2: Lying on your stomach with your hands face down next to your shoulders, gently raise your chest up so that the top of your head points towards the ceiling.

Position 3: Get on your hands and knees while gradually alternating between arching your back towards the ceiling and dipping it towards the floor.

Position 4: Sit on the heels with your knees hip-width apart and lean forward to position your head on the floor while extending your arms in front of your head.


Try swimming and other water exercise. Water can be an excellent place to exercise because it alleviates pressure on muscle groups including the back. Low-impact water aerobics as well as regular swimming can give your back pain relief while allowing you to strengthen your back muscles at the same time.

Use Good Posture

Bad posture is another cause of back pain. Years of bad posture can leave you with severe pain and discomfort. The solution is using correct postures to reverse the effects of bad posture. Take your time to learn the techniques for maintaining good posture and how you can apply them to your life.

Use good posture even if your back hurts. Slouching down or leaning to the side may seem to relieve the pain in the short term but is likely to make things worse over time.

Maintain good posture in order to prevent back pain. It is essential to stand, sit and walk correctly so that your muscles and ligaments do not pull your vertebrae out of alignment and trigger pain. Your spine, head, neck should be aligned appropriately at all times to help prevent any pain.

Use Heat And Cold

To get temporary relief from back pain consider both ice and heat as a home treatment. Research Studies reveal that heat and cold are effective methods to alleviate back pain.

Ice is most effective in lowering pain from a recent injury as it helps to reduce inflammation. Cold may also provide a numbing effect for an abrupt and intense back pain. You can utilise cold packs designed for pain relief or a bag of ice or frozen veggies covered with a cloth to protect the skin from frostbite. It is advisable not to apply ice for more than 20 minutes at a time.

On the other hand, heat is more effective at penetrating deeply to relieve more severe injuries associated with chronic back pain. A heating pad can soothe stiff or throbbing muscles. Be sure to read and follow the instructions on any heating pad correctly and test the temperature carefully to ensure it is not too hot. If a heating pad is unavailable, you can use a hot water bottle instead. Just be careful not to burn the skin with ice or heat.

Lift With Caution

You should be careful about lifting things correctly, even when you are raising or nursing your children. Many parents hurt their backs when rough housing with their children. Similarly, many new moms strain their backs while nursing. Pain from these injuries can be  easily prevented by lifting your children from your knees and by holding them closer to your body.

If your job requires any lifting, try squatting using your legs — not your back — for support. Also, when moving very heavy objects, it is best to ask for assistance or use trolleys.

Empty Your Bag

The less weight you carry, the better for your back. Be sure that you do not carry a heavy backpack (handbag etc) and watch how you have it positioned on your back. Having too much in your bag can strain your back and give you pain. Likewise, if you have it positioned too high or too low, you run the risk of straining your back as well.

Apply A Pain-Relief Cream Or Herbs

There is a variety of pain-relief creams made with natural ingredients that can provide some relief from back pain. You may also try natural herbs like arnica which can be applied directly to the skin to treat muscle pain, swelling, bruising and minor injuries.

Change Shoes

Wearing shoes that do not fit or that provide insufficient support may cause muscle strains in the back, neck and legs.

High heels, for instance, can throw off the body’s positioning resulting in lower back pain. Wearing shoes that are very flat can on the other hand also put added strain on the feet and back.

If you are experiencing recurrent back pain, consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist will be able to help you find proper footwear if necessary.

Make Workstation Changes

Poor posture due to slouching or straining at a desk can trigger back pain and other muscle pains. Utilising ergonomics to adjust a workstation can help reduce pain due to bad posture.

It is advisable to ensure your computer screen is at eye level and your chair is at the correct height.

Get Enough Sleep

Research study shows that sleep disruptions could make pain worse. Insufficient sleep can likewise impact on how much pain an individual can tolerate.

An uncomfortable mattress, wrong size pillows or simply not getting adequate sleep could trigger back pain.

The majority of adults should be getting between 7–9 hours of sleep a night, according to the National Sleep Foundation.

Appropriate comfort and positioning of the back is vital for sleep quality and preventing back pain in the morning.

Do ensure that the pillow is supportive enough to keep the back and neck in a straight line. If you sleep on the side, try placing an extra pillow between your knees.

You should speak to your doctor if lack of sleep continues to be a problem. Sleep disorders are often treatable. Getting enough rest may help relieve pain and can improve your overall health.

Manage Or Reduce Stress

Many people don’t realize that stress can cause pain in the back.  It can trigger muscle tension and painful spasms, including in the back. To relieve the tension in your back, try some common stress -relief techniques, such as:

  • Mindfulness meditation:  Mindfulness involves being aware of what the body is doing and utilising meditation techniques to assist with the pain.
  • Deep breathing: Taking deep breaths in and out for a few minutes can relax you and calm the body’s stress response.
  • Yoga: Yoga Is a great natural stress reducer.  It focuses on particular poses, breathing and stretching.  The movement is good for your back and can help with relaxation, especially when practiced regularly. Reducing your stress level can relieve your back pain.

When To See A Doctor

Living in pain every day can be demanding physically, mentally and emotionally. People can typically treat back pain with home remedies and some perseverance. Nevertheless, everyone may react differently to different treatments. Acupuncture may work for one person and not the other. If you try one treatment and it doesn’t work, see if another treatment will work.

You should speak to a doctor about chronic or severe back pain though. A doctor or a chiropractor may recommend physical therapy or other treatments. People with existing health conditions or who take medications should speak to a doctor before attempting to use any herbs or supplements.