Coping With Back Pain Made Easier With These Home Remedies

Back pain is one of the most common and most frequent problems, especially in the sedentary lifestyle in today's world. Back pain is a problem which affects almost every individual and can occur in any phase of life. Back pain is seen to affect almost 80 percent of adults at some point or the other. Back pain can either be acute or chronic depending upon the strain or type of injury incurred. Individuals suffering with back pain often experience severe problems such as sleepless nights due to pain, difficulty while urinating, incontinence or inability to control bowel movements or urination, pain in the middle and lower area of the back, decreased flexibility of spine and pain around the waist and hips. The reasons that can cause back pain may range from a minor problem like a pulled muscle to some major problems like nerve damage. Various causes of back pain include arthritis, joint pain, improper functioning of kidney, irregular menstrual cycle in women, constipation, muscle pain, eating junk food, excess mental stress, lack of physical activity, poor posture, sitting in the same posture for prolonged periods, too much physical labor, pregnancy, using high heel shoes, obesity, sleeping in a wrong posture, influenza, etc. With back pain being such a common problem, people have found multiple effective home remedies over ages that can be helpful in treatment of back pain.

Home Remedies for Back Pain

Home Remedies for Back Pain: Ease Back Pain Naturally

Simple Home Remedy of Maintaining Good Posture Can Help Ease Back Pain:

Individuals suffering with back pain are advised to keep the body in an active state instead of continuous rest as resting for prolonged periods can aggravate the back pain and may later result in strained back muscles when trying to be active. Individuals suffering with back pain should lie down with back arched and pillows placed under the knees. Lying down on stomach must be strictly avoided as this may result in neck pain.

Ease Your Back Pain with Simple Home Remedy of Hot Water Bath:

Hot compresses are used mainly when the pain in the back continues till the next day and when the cold compresses fail to work satisfactorily for back pain. Hot compresses help in promoting flexibility of the back muscles and thus preventing back pain. Soaking the body in hot water for about 20 minutes can be helpful in easing off back pain naturally at home. However, sitting in hot water bath for prolonged period of time must be avoided as this can result in raising the body temperature over 100 degrees Fahrenheit which in turn can be harmful, especially in pregnancy.

Treat Back Pain Naturally at Home with Hot and Cold Compresses:

Hot And Cold Compresses Help Relax The Back Muscles

Using cold compresses on the affected area of the back within 24 hours helps in avoiding inflammation. Cold compresses help in reducing the pain signals that pass to the brain, however care should be taken to avoid application of ice directly to the skin as this may lead to skin damage and cause cold burns. Place the ice pack on the affected area of the back for about 20-minute periods with a gap of about 30 minutes between each repetition. Alternating hot compresses with cold compresses has proven to be more beneficial aiding in better relaxation of the back muscles and easing back pain.

Relaxation Techniques To Help Cope With Back Pain Naturally at Home:

Stressed or tensed muscles are one of the most common causes of back pain. This is usually a result of emotional stress. Relaxation techniques such as meditation, deep breathing, etc., help in relaxing the muscles and relieving this stress. One of the most common techniques is closing the eyes gradually and counting backward from 100.

Maintaining Good Sleeping Habits-An Important Home Remedy to Ease Back Pain :

Maintaining Good Sleeping Habits

Good sleeping habits are essential for helping the body to relax. Tensed muscles can put stress on the back, which leads to back pain. Hence, proper sleep is essential for allowing the muscles to relax and avoid any back pain. Sleep on side with flexed knees by keeping a pillow in between the legs is helpful. In case of lying on the back, keep the pillow beneath the knees in order to get extra support.

Using Good Cushioned Seats are Important To Ease Back Pain Naturally:

Using a good cushioned seats is a natural home remedy for back pain. Most of the chairs usually do not consist of proper support and this may result in lower back problems. Car seat and other places where individuals sit for prolonged periods of time must be cushioned adequately to avoid getting back pain. Practice sitting at 110 degree angle in order to support the back. Sitting for prolonged periods without taking a break must be avoided to prevent back pain.

Mattress and Back Pain: Ease and prevent back pain at home by using the right Mattress

Mattress And Back Pain

Sagged old mattress can also be responsible for back pain. Sagged old mattress can either be a causative factor for back pain or can be an aggravating factor as it fails to provide adequate support to the back. Therefore, replacing mattress at proper intervals reduce the chances of back pain. Alternately, the old mattress can be modified by keeping a ¾ inch piece of plywood between the box spring and the mattress. This helps in improving the support of the structure of mattress.

Best Home Remedy For Back Pain is to Avoid Sitting on Couches which is a Cause for Back Problems:

Avoid using couches and always use the firm chairs that support the lumbar area which helps in keeping the waist and lower back in good ergonomic posture.

Ease and Prevent Back Pain at Home By Making Appropriate Sitting Adjustments Which Comfort Your Back:

Making Sitting Adjustments Are Important For Your Back

Sitting in a chair for prolonged periods of time works just like an invitation to back pain. Therefore, it is essential that adjustments be made while sitting in a chair for prolonged period of time. Adjusting the position every few minutes helps in providing relief from back pain naturally. Apart from this rolling a towel to the size of forearm and placing it between the seat and the lower back can also be helpful in supporting the back, else just placing the arm behind the back for few minutes also helps in relieving stress on the back.

Importance of Taking Precautions While Lifting Weights to Prevent Back Pain

Try to hold the weights near to the body while lifting heavy objects. This can be done by pulling the elbows near the body while lifting heavy objects. Lifting the object on head while carrying it may help in erecting the spine during moves. Always make sure to put less strain on the back.

Being Careful with Certain Activities Can Help Prevent Back Pain Naturally:

Being Careful With Certain Activities

Carelessness oftentimes injures the back. Individuals having a history of back pain due to injuries may suffer relapses in the future. Therefore it becomes necessary to be careful while performing activities, especially while lifting and twisting which usually increases the risk of getting back injuries.

Swimming - Good for your Back Muscles:

Swimming is a very good aerobic exercise to avoid straining the muscles, especially the back muscles. Water supports the weight of the body when swimming, which gives more advantage over regular exercise. Swimming certainly is the best exercise not only to ease the back pain but also to prevent back pain.

Losing Weight is an Effective Home Remedy for Back Pain: Healthy Weight can Prevent Issues with Back:

Healthy Weight Can Prevent Issues With Back

Being overweight usually results in over straining of the muscles present in the back. Especially fat accumulation in the midsection generally tends to cause a sway back, which results in discomfort in the back. Therefore it becomes necessary to maintain a healthy body weight.

Milk Helps in Preventing Osteoporosis Which Can be a Cause for Back Pain:

Adding milk in the regular diet helps in preventing osteoporosis from damaging the bones that usually result in back pain.

Strengthening the Core Muscles Can Help Ease Back Pain Naturally at Home:

Core Muscles

Although the core muscles present in the body are not used much, but still they play a major role in supporting the lower back. Performing back strengthening exercises for about 20 to 30 minutes regularly helps in alleviating the back pain naturally.

Performing Hamstring Stretch To Ease Back Pain:

Performing Hamstring Stretch Can Reduce the Back Discomfort

Tight hamstrings put excess stress on the sacroiliac joint present at the lower end of the back. Stretching the hamstrings two times regularly helps in reducing the back pain.



Endorphins are the chemicals present in the body that help the body to manage the pain naturally by stopping the pain signals to the brain. Performing aerobics helps in increasing endorphins in the body and managing back pain. Another way to do this is walking and water therapy but make sure not to put stress on the affected muscles.

Chamomile Tea:

Chamomile tea is also very helpful natural home remedy in relieving tense muscles of the back. Soak one tablespoon of chamomile flowers in boiling water and consume thrice in a day.

Rice as a Natural Home Remedy for Back Pain:

Cooking one cup of rice in a sock for 30 to 60 seconds in a microwave and applying it on back helps in relieving pain naturally.

Hot Peppers:

Application of hot peppers such as cayenne helps in alleviating back pain naturally.

Brain and Back Pain:

Try to keep the brain engaged as this helps in relieving back pain. Adopting brain coping techniques may also help in controlling the pain. Several individuals have also found it to be affective in back pain.

Epsom Salts Remedy for Back Pain:

Placing two cups of Epsom salts in a bathtub filled with warm water and soaking the body in it for about 30 minutes helps in reducing swelling and back pain.

White Willow Bark- A Natural Remedy for Backaches and Pains:

White Willow Bark

White willow bark is an herb that has the qualities similar to aspirin and helps in managing back pain.

Back Pain Home Remedy Using Ginger:

Ginger contains anti-inflammatory properties that help in reducing back pain. Boiling one to two inch pieces of ginger in about four cups of water and consuming it helps in relieving back inflammation. Sweeteners can be added to improve taste.

Back Pain Home Remedy Using Wheat, Coriander and Cuscus Grass:

Mixture of wheat, coriander and cuscus grass is also very helpful to treat back pain naturally. This can be done by soaking 60 grams wheat in water, all night and mixing it with 30 grams of coriander and 30 grams of cuscus grass in the morning. Boil this preparation in 250 ml milk until about 1/3rd of the volume evaporates. Consuming this preparation helps in relieving back pain.

Honey or Glucose:

Mixing one table spoon of honey or glucose in warm water and consuming it every morning on an empty stomach also helps in relieving backache.

Garlic-An Effective Home Remedy for Back Pain:

Eating two to three cloves of garlic every day also helps with back pain. Garlic oil can also be used to treat back pain. Garlic oil can be prepared by frying ten cloves of garlic in 60 ml of oil either in sesame oil, coconut oil or mustard oil. Strain this oil out after boiling and leave it aside to cool down. Massaging this oil on the back helps in relieving back pain.

Vitamin C:

Vitamin C

Include foods which are rich in vitamin C content like blueberries, strawberries, citrus fruit and tomatoes in the diet.

Back Pain Home Remedy Using Basil Leaves:

Basil leaves are also very helpful in treating back pain. This can be done by boiling ten basil leaves in one cup of water. Boil this preparation until half of the volume evaporates. Once done, keep it aside for cooling. After it cools down mix 1/4 tea spoon of salt to it and consume. Consuming this preparation once in a day helps in relieving back pain.

Herbs That Can Help Ease Back Pain:

  • Using herbs like peppermint, eucalyptus, Echinacea and licorice in a tea, as a capsule or applying them to the skin helps in relieving back pain.
  • Massaging the affected area with herbal oils with the help of knuckles and increasing pressure gradually not only reduces discomfort but also helps in relieving tension and relaxing the muscles present in the affected area.
  • Always bend the knees first while lifting objects this helps in preventing the tensed lower back that usually causes damage to the back muscles and spine.
  • Massaging little mint oil on affected area also helps in relieving back pain.
  • Mixing one gram dry ginger powder, five cloves and five black pepper corns with tea and consuming it two times in a day is also very effective for relieving back pain.

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Last Modified On: May 10, 2016

Pain Assist Inc.

Pramod Kerkar
  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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