What Causes Back Pain? Treating Back Pain with Simple Home Remedies

Back Pain

Every single person has suffered from back pain at some point of time in their lives. Back pain is a pain felt in the back which could be in the upper, middle or lower back. Back pain is a very common complaint and is the major cause for absence from work. Individuals aged between 35 to 55 years are more prone to having back pain.

Treating Back Pain With Simple Home Remedies

What Causes Back Pain?

There are many causes for back pain. Some of the causes include:

  • Doing strenuous physical work.
  • Doing rigorous exercise in an improper way.
  • Depression and anxiety.
  • Stress.
  • Lack of exercise and leading a sedentary lifestyle.
  • Pregnancy.
  • Aging.
  • Females are more prone to back pain than males.
  • Overweight/obesity.
  • Smoking.
  • Spinal problems such as disc herniation.

What Causes Back Pain?

So, as you can see, the causes of back pain are many. If you have mild back pain which doesn't seem too serious, you can try some of the home remedies given below. However, reader should bear this in mind, that these are not a substitute for medical treatment, rather they can be done as add-on treatment. If the back pain persists or worsens, then you should see a doctor immediately.

Treating Back Pain With Simple Home Remedies

  • The first and foremost thing to do for back pain is rest. It doesn't mean that you should take days and days of bed rest, but you should rest your back for some time, especially after an injury, for a couple of days.
  • Application of ice as well as heat does wonders for relieving back pain. Ice application helps in reducing inflammation, swelling and gives you relief from pain. Cold application is particularly helpful in inflammation and swelling. When initially applied, the patient may feel more pain, but it relieves the pain on a deeper level. If you don't have an ice pack, then frozen vegetables etc. from your refrigerator can be used instead.
  • Heat application does wonders to ease stiffness in the muscles if you have a stiff back. It also helps in dilating the blood vessels and increasing the blood supply to the area. Heat can be applied using heating pads or heat wraps. However, in case of injury, heat application should be avoided for the initial 48 hours, which is the acute phase, as it may aggravate the injury.
  • Another ingredient which you can find in your kitchen shelf for relieving back pain is Chamomile tea. Chamomile tea is beneficial in soothing the stiff or tense muscle tissue resulting from stress. Chamomile tea can be prepared by steeping 1 tablespoon of chamomile flowers in 1 cup of boiling water for at least 15 minutes. Alternatively you can also use a prepackaged chamomile tea. Drinking 2 to 3 cups a day is sufficient. Caution: Some people are allergic to chamomile, so consult your doctor before drinking it.
  • Rubbing or massaging Epsom salts on your back helps in reducing swelling and pain. Alternatively, you can add two cups of Epsom salts in your bathtub and soak for 20 to 30 minutes for relief from pain and stiffness in the back.
  • Rice is another common household ingredient which can be used for treating back pain. Pour 1 cup raw rice into a clean, thick sock or any cloth bag. Microwave this for 30 to 60 seconds on medium-low temp. Place this bag on your back where it hurts for sometime; however check the temperature of the bag/sock before application to avoid burns.
  • Ginger root is also helpful for relieving back pain, as it contains natural anti-inflammatory and analgesic ingredients. Chop some pieces of fresh ginger into 1 to 2 inch pieces and add it to 1 quart of boiling water. Cover it and simmer for 30 minutes on a low heat. After it has sufficiently cooled down, strain this concoction, add honey for taste and drink it to find relief from back pain.
  • Milk is another important food item, which is most of the times taken for granted. Drink plenty of milk for back pain, especially women to increase their calcium intake. Older women who are in menopausal range should increase their intake of milk, as they have a high risk for developing osteoporosis.
  • Hot compresses, heating pad, hot shower or bath helps in soothing back pain by increasing the blood flow and easing muscle stiffness.
  • Adopt the correct posture while walking, sitting and sleeping, as wrong posture can also result in back pain.
  • Water therapy is also helpful in relieving back pain.
  • Massage therapy can also be done for back pain.
  • Meditation and exercise helps in combating stress and releasing endorphins which are body's natural pain killers.
  • Alternative therapies such as acupuncture can be tried.
  • A restful, sound sleep is mandatory in preventing and relieving not only back pain, but any other type of pain.
  • Over-the-Counter analgesics, such as acetaminophen (Tylenol) or a nonsteroidal anti-inflammatory drug (NSAIDs) such as ibuprofen, can also help in relieving pain. However, these medicines have side effects such as gastrointestinal problems and patient should take them with caution.
  • There are other forms of medicines such as topical creams and gels containing natural ingredients like salicylate, capsaicin, eucalyptus oil, camphor, and menthol which can be a great help for soothing back pain.
  • Exercise or physical therapy can be done under the guidance of a specialist. Exercise with stretches helps in relieving stiffness and increasing mobility, flexibility and range of motion. Back strengthening exercises can also be done under doctor's supervision.

Treating Back Pain At Home With Simple Home Remedies 3D Video


Caution: All the above mentioned methods can be tried at your home for relief from back pain, but reader should remember that they are not a substitute for back pain. If the pain persists or worsens, then you should visit your doctor without any delay.

Written, Edited or Reviewed By:

, MD, FFARCSI

Last Modified On: July 7, 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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