Monday, July 4, 2022

How to relieve back pain naturally : 20 Home remedies

Must read

Dr Sarah Edwards MD
PROFESSIONAL HIGHLIGHTS. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine

Our back is a complicated, complex structure of bones, ligaments, joints, and muscles. Whether you strain your muscles, rupture the disks or irritate your joints, you might get severe back pain.

While most sports accidents or injuries can cause a painful back, sometimes even the most simple movement, such as picking up a pen from the floor, can lead to this condition. In addition to all that, obesity, poor posture, psychological stress, and arthritis will also lead to unnecessary pain in the back area.

According to research, about 80% of all Americans will suffer from low back pain at least once. Back pain is more common among adults between 35 to 55 years old.

There are many causes of back pain, including blood vessels, internal organs, infections, daily activities, poor posture, or tension.

Lower back pain usually disappears with good care at home. With so many over-the-counter products available and methods to relieve back pain, here’s how to choose wisely. Low back pain is a common problem.

This is the fifth most common reason why people see a doctor. But experts say that many cases of back pain do not need to be treated by a doctor.

In most cases, back pain is resolved without medical assistance with treatments at home using heating pads, ice packs, etc.

In general, pain can be treated with over-the-counter pain relievers. Even applying an electric plate, heating pad, or ice pack in painful areas can relieve pain.

Back pain is usually classified into two types:

  • Acute – Pain occurs suddenly and persists for up to three months.
  • Chronic – the pain remains gradually over a more extended period and causes long-term problems.

If home treatment does not provide the desired results, a doctor can recommend the following medical treatments:

How to treat back pain naturally?

how to relieve back pain naturally

If you tire your back, there is evidence that using a cold pack in the first 48 hours can help heal a bit. But studies show that neither the heat nor the cold does not penetrate very deeply into the back muscles.

I recommend using what seems to work best for you. You might want to go with the heat in the winter and the cold in the summer.

Other options to decrease back pain to do and don’ts:

  • With a gentle massage and exercise, back pain should be treated like any other muscle pain. If you had a sore calf muscle, you stretched it and massaged it.
  • Try an over-the-counter pain reliever that also decreases swelling.
  • Anti-inflammatory pain relievers like ibuprofen or naproxen work well for relieving back pain.
  • Massage the area with a cream, gel, or ointment to relieve muscle pain over the counter.
  • Do not use a bra or wrap around the corset.
  • These types of media are always wrong.
  • They make your back muscles weaker and your pain worse.


  • You may be tempted to go to bed or sleep on the couch when your back hurts, but it’s a big mistake.
  • Bed rest is bad for almost any type of back pain.
  • Staying in bed only makes your back muscles weaker and increases the pain.

Mild aerobic exercises such as swimming and walking are best for newly emerging pain, and back strengthening exercises are best for chronic back pain and prevention.

If you have severe back problems, ask your doctor or physiotherapist to help you choose the best exercises.


How to relieve back pain naturally

Correct ergonomics for low back pain means not putting your body in a position that worsens the pain. If you are sitting at a desk or in a car, you should sit upright and take frequent breaks to move and stretch.

If your back pain worsens after 30 minutes, set a timer, and start moving and stretching every 20 minutes.

Other tips

  • Sleep on a mattress that gives you a good amount of support. It varies from person to person. If you get a good night’s sleep and wake up without pain, you probably get the proper help.
  • You can visit here to get more information on how to relieve pain.
  • Make sure your rest areas allow you to have good posture.
  • Avoid lifting anything heavy, especially with a folded back.
  • Wear comfortable shoes and low heels.

Unless you have one of the more severe signs that I mentioned above, continue to exercise, use the heat and cold method, stretch, take painkillers, and then in most cases, you will be back to normal in a few days.

Physical therapy for lower back pain

Six tips to avoid back pain

Six exercises to ease and soothe back pain

Additionally, you could try a few exercises to increase back strength and ease back pain.

We’ve summarised a few back exercises that can be great for your spinal health below.

Exercise 1: Knees-to-chest stretch

This exercise is as evident as the name sounds. To execute it, you should lie on your back with your knees bent, and feet planted flat on the floor. Use your hands to pull one knee up to your chest.

Hold this position, making sure to tighten your stomach muscles and press the spine into the ground, and then release your knee to the starting position. Repeat on the other knee.

Exercise 2: Rolling the knees

This exercise also begins on the back with knees bent and feet flat on the floor. Keep your upper body on the floor and slowly roll your bent knees to one side.

Hold for 5 – 10 seconds as you twist your spine and return the knees to the starting position. Repeat on the other side.

Exercise 3: Bending and curving the lower back

This exercise is intended to boost lower back flexibility. It would help if you began on your back with your knees bent and your feet flat.

To perform the exercise, tighten your stomach muscles and arch your back into the air, creating a gap between your back and the floor.

Hold this position for 5 seconds and then relax. Then flatten your back, push your belly button toward the floor, and hold for 5 seconds. Then rest again before repeating the whole thing five times.

Exercise 4: Bridge

This back exercise looks similar to a glute bridge to build muscles in the legs and buttocks.

You begin on your back with knees bent and feet flat and gradually raise your hips until a straight line is formed from your knees to your shoulders. Hold for at least three counts until slowly relaxing again.

You can begin by only performing a few of these a day but should build up gradually.

Exercise 5: Cat/Cow

A well-known yoga exercise, the cat/cow exercise, is intended to stretch the back muscles. Begin on your hands and knees in a tabletop position.

Slowly curve the back upwards, tucking the chin to the chest, and hold for three counts. Then, lower the chest and bend the spine in the other direction, lifting your head again.

It would help if you repeated this exercise at least 3 – 5 times twice a day to build strength and flexibility in your back.

Exercise 6: Shoulder blade squeeze

Sitting on a chair without arms, a stool, or standing straight, this exercise involves squeezing the shoulder blades together while maintaining good posture. You should hold the position for 5 seconds before relaxing and repeating 3 – 5 times.

While all of these exercises can help build strength in the back, improve posture, and ease some mild back pain if you have severe back pain or pain that won’t go away, make sure to book to see a chiropractor.

Like Richmond Chiropractor, a chiropractor can help you find the source of the pain and recommend treatment to soothe and heal the back.

Back pain can make life more complex, so don’t hesitate before booking an appointment.

How to relieve back pain naturally: 20 Home remedies

Muscle relaxants

Muscle relaxants such as Baclofen, Diazepam, Tizanidine, etc., are often used to treat acute back pain as the primary purpose of these drugs is to relieve the area of pain by making it less sensitive the pain.

This is done by decreasing the rate of signals sent to the brain from a particular area of pain, making the pain a little more bearable than before.

Narcotic drugs for pain

also known as analgesics, they weaken the signals sent to the brain. These drugs are often used to treat severe short-term pain after an operation.

Epidural steroid injections

In this method, a steroid is exerted directly into the outside of the dural sac, which surrounds the spinal cord. The goal of the injection is to alleviate it for a short time by reducing the inflammation around a compressed nerve.

Suppose you don’t need to use the medicinal drugs due to the added side effects. In that case, you might want to consider non-medicinal treatments that are natural ways of healing the pain, such as massage therapy or psychological therapy. Some of the most effective non-medical therapies are listed below:


Heat therapy can provide temporary relief from pain and healing benefits for lower back pain. You can practice with heating pads, thermal compresses, hot baths, etc.

This therapy increases the flow of oxygen, essential minerals, and muscle-building fibers to the muscle, which helps to heal damaged tissues. In addition to this, the transmission of pain signals also decreases and temporarily relieves the discomfort.


It is the oldest method on this list, which originated in China around 2500 years ago. The principal acupuncture therapy is based on balancing the energy that’s thought to be flowing inside our bodies.

Every disease is related to some point in our body. The fine needles are perforated into the skin for the desired period during the process. Many people have undergone this therapy with relieving results.


With the help of massage therapy, blood flow to the lower back can be increased, resulting in the consequent supply of nutrients and oxygen to the damaged muscles that effectively heal back pain over time.


Meditation is an act that can help reduce pain for a “period” of time and can relieve depression, anxiety, and sleep problems that usually occur with chronic pain. Includes exercises such as deep breathing etc.


Turmeric can reduce inflammation and relieve an aching back. The recommended dose is 400 mg capsules thrice a day.


Cayenne Pepper contains capsaicin, a chemical that has pain-relieving properties.


The pepper is crushed and applied to the back area directly. It can also be mixed with creams and lotions.

Valerian root

Valerian root is called the tranquilizer of nature. A cup of valerian root tea can soothe pain in the back and joints and stop spam in the back.

Useful resources


More articles

- Advertisement -spot_img

Latest article