How to relieve back pain naturally

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Dr Sarah Edwards MD
PROFESSIONAL HIGHLIGHTS Dr. Sarah served as Clinical Assistant Professor and Visiting Professor University of the Wester specialties include Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and anxiety Medicine. ABOUT DR. SARAH EDWARDS Dr. Sarah Edwards is a Locum Tenens physician. She received Sher medical degree from the University of the West School of Medicine and completed Sher specialty training at the Medical College of Georgia in Augusta, GA, and at Baylor College of Medicine in Houston, TX. 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. Dr. Edwards has a special interest in Integrative Medicine, especially the non-pharmacologic treatment of Sleep Disorders. 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 and 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 in their lifetime. 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 the vast majority of 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 the application of an electric plate, heating pad, or an ice pack in the 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 longer 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.

Here are other options to decrease back pain to do and don’ts:

  • Back pain should be treated like any other muscle pain with a gentle massage and exercise. If you had a sore calf muscle, you stretched it and massage 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 bad.
  • They simply make your back muscles weaker and your pain worse.


  • When your back hurts, you may be tempted to just go to bed or sleep on the couch, 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 makes the pain worse. 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 starts to get worse 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 you get to wake up without pain, you probably get the right support.
  • 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 serious 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

6 tips to avoid back pain

Muscle relaxants

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

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


Heat therapy can provide temporary relief from pain and healing benefits for many types of 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, is by balancing the energy that’s thought to be flowing inside our body. Every disease is related to some point in our body. During the process, the fine needles are perforated into the skin for the desired period. Many people have undergone this therapy with relieving results.

Massage-therapy: With the help of massage therapy, blood flow to the lower back can be increased, which results in the consequent supply of nutrients and oxygen to the damaged muscles that is effective in healing back pain over time.


Meditation is an act that can help reduce pain for a “period” of time and can reduce 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, joints, and also stop spams in the back.

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