15 Home Remedies To Relieve Back Pain + Causes And Sleeping Tips

Medically reviewed by Dr. Abby Kramer, DC
by Sucharita Mishra
15 Home Remedies To Relieve Back Pain + Causes And Sleeping Tips

Back pain can be quite annoying. Lower back pain, also called lumbago, may occur to anyone or anytime. This pain may be an after-effect of some underlying damage to the ligaments or muscles of the back. However, there are a few natural remedies that may help in treating back pain. Read on to find more.

How To Relieve Back Pain Naturally

1. Essential Oils

Lavender essential oil exhibits strong antispasmodic, anti-inflammatory, and analgesic properties (1). These properties may help in relieving pain and muscle spasms.

You Will Need

3-4 drops of lavender oil

What You Have To Do
  1. Apply lavender oil to your back.
  2. Massage gently.
How Often You Should Do This

Do this at least 2 times daily.

b. Peppermint Oil

Peppermint possesses soothing and anti-inflammatory properties (2). This may help in relieving muscle spasms.

You Will Need
  • 5-6 drops of peppermint oil
  • 1 tablespoon of any carrier oil (coconut or almond oil)
What You Have To Do
  1. Mix a few drops of peppermint oil with a carrier oil of your choice.
  2. Apply this blend to the affected area.
How Often You Should Do This

Do this 2 times a day. 

2. Other Oils

a. Castor Oil

Castor oil contains a compound called ricinoleic acid (3). This acid exhibits anti-inflammatory and analgesic properties (4). This may treat the inflammation that accompanies back pain and may also accelerate recovery.

You Will Need

1 tablespoon of castor oil

What You Have To Do
  1. Warm the castor oil and massage this on your back.
  2. Leave it on overnight.
How Often You Should Do This

Do this once a day.

b. Olive Oil

Olive oil exhibits anti-inflammatory and analgesic properties (5). This may help in treating back pain as well as its painful symptoms.

You Will Need

1 tablespoon of olive oil

What You Have To Do
  1. Warm some olive oil and massage it gently on your back.
  2. Leave it on overnight.
How Often You Should Do This

Do this at least once daily. 

3. Epsom Salt Bath

Epsom salt has anti-inflammatory properties (6). Hence, it may help soothe inflammation and relieve pain.

You Will Need
  • 1-2 cups of Epsom salt
  • 1 bucket of water
What You Have To Do
  1. Add Epsom salt to a bucket of water.
  2. Soak and relax in this water for 10 to 15 minutes.
How Often You Should Do This

Do this 3 times a week. 

4. Fenugreek

Fenugreek possesses natural anti-inflammatory properties (7). Thus, fenugreek may be used as a natural home remedy for black pain relief.

You Will Need
  • 1 teaspoon of fenugreek powder
  • 1 glass of hot milk
  • Honey (optional)
What You Have To Do
  1. Add a teaspoon of fenugreek powder to a glass of hot milk.
  2. Consume this mixture.
  3. You can also add honey for flavor.
How Often You Should Do This

Do this once every night. 

5. Turmeric

Turmeric contains a compound called curcumin that has anti-inflammatory and pain-relieving properties (8), (9). These properties of turmeric may be used to treat and relieve back pain and its symptoms.

You Will Need
  • 1 teaspoon of turmeric
  • 1 glass of hot milk
What You Have To Do
  1. Mix a teaspoon of turmeric in a glass of hot milk.
  2. Consume this mixture.
How Often You Should Do This

Do this 2 times a day. 

6. Heating Pad

Heat therapy is found to have analgesic effects on muscles (10). This may help in relieving muscle spasms and pain.

You Will Need

Heating pad

What You Have To Do

Apply a heating pad on your back and leave it on for 25-30 minutes.

How Often You Should Do This

Do this once a day. 

7. Ice Packs

Ice packs have anti-inflammatory and analgesic effects on muscles (11), (12). Hence, they may help in relieving back pain.

You Will Need

Ice pack

What You Have To Do

Apply an ice pack on your lower back and leave it on for 15 to 20 minutes.

How Often You Should Do This

Do this 1-2 times a day. 

8. Vitamins

Vitamin B12 possesses anti-inflammatory and analgesic properties (13). This may be effective in relieving back pain and its symptoms.

Vitamins C, D, and E also exhibit anti-inflammatory and antioxidant properties (14), (15), (16). This may also help in reducing back pain.

Note: Consult a doctor before taking supplements for any of these vitamins.

9. Ginger

Gingerol is one of the active components of ginger. Gingerol exhibits strong anti-inflammatory and pain-relieving effects (17). This may help in reducing back pain.

You Will Need
  • 1-2 inches of ginger
  • 1 cup of hot water
  • Honey (optional)
What You Have To Do
  1. Steep the ginger in a cup of hot water for 5 to 10 minutes.
  2. Add honey for taste and consume before it turns cold.
  3. Alternatively, you can use ginger oil to massage your back.
How Often You Should Do This

Do this 2 times a day. 

10. Basil Leaves

Basil leaves contain some important oils, like eugenol, citronellol, and linalool. These oils exhibit anti-inflammatory and pain-relieving properties (18), (19). This may help in relieving back pain.

You Will Need
  • 1-2 teaspoons of basil leaves
  • 1 cup of hot water
  • Honey (optional)
What You Have To Do
  1. Steep the basil leaves in hot water for 10 minutes.
  2. Add honey for flavor and consume this tea before it turns cold.
  3. Alternatively, you can apply basil oil.
How Often You Should Do This

Do this 2-3 times a day. 

11. Garlic

Garlic is a rich source of selenium and capsaicin (20). The presence of these compounds imparts anti-inflammatory and analgesic effects to garlic (21).

You Will Need
  • 8-10 garlic cloves
  • A clean towel
What You Have To Do
  1. Crush the garlic cloves to form a fine paste.
  2. Apply this paste to the affected area and cover it with a clean towel.
  3. Leave it on for 25-30 minutes and then wipe it off with a wet piece of cloth.
  4. Alternatively, you can also chew on 2 to 3 cloves of garlic every morning.
How Often You Should Do This

Do this 2 times a day. 

12. Warm Shower

The heat from warm water possesses analgesic properties. This property helps in relieving pain and inflammation (22). Hence, a warm shower may help in easing back pain. 

13. Chamomile Tea

Chamomile possesses anti-inflammatory and pain-relieving properties (23), (24). These properties may help in relieving pain, swelling, and inflammation.

You Will Need
  • 1 teaspoon of dried chamomile
  • 1 cup of hot water
  • Honey (optional)
What You Have To Do
  1. Steep the dried chamomile in a cup of hot water for 5-10 minutes.
  2. Add honey for flavor and consume this tea before it turns cold.
How Often You Should Do This

Do this 2 times a day. 

14. Pineapples

Pineapples are a rich source of an enzyme called bromelain. Bromelain exhibits anti-inflammatory and analgesic properties (25). This may be helpful in treating back pain.

You Will Need
  • 1/2 cup of pineapples
  • 1 cup of water
What You Have To Do
  1. Blend the pineapples with water.
  2. Consume this daily.
  3. Alternatively, you can also eat half a cup of pineapples.
How Often You Should Do This

Do this once a day. 

15. Aloe Vera Juice

Aloe vera possesses strong anti-inflammatory and analgesic properties (26). This may help in treating back pain.

You Will Need

1/4-1/2 cup of aloe vera juice

What You Have To Do
  1. Drink aloe vera juice daily.
  2. Alternatively, you can also apply aloe vera gel on your back.
How Often You Should Do This

Do this once a day.

Try any or a combination of these remedies to relieve back pain. Listed below are the causes of back pain.

Causes Of Back Pain

Any damage or injury to the muscles, ligament, or discs of your back may lead to back pain. The most common causes of strained ligaments, muscles, or spasms include:

  • Improper lifting of an object
  • Lifting heavy objects
  • Poor or awkward posture
  • Unsuitable mattress
  • Sleeping disorders
  • Medical conditions like a fever or infection affecting the spine
  • Arthritis
  • Age (older people are affected more by back pain)
  • Gender (females are more prone to back pain than males)
  • Pregnancy
  • Smoking
  • Strenuous physical workout or exercise

In some cases, the cause may remain unknown. Individuals affected by back pain may exhibit certain symptoms. Let’s take a look at them.

Symptoms Of Back Pain

The common signs and symptoms of back pain are:

  • Increased body temperature
  • Swelling on the back
  • Unceasing backaches
  • Numbness around the back and buttocks
  • In some cases, the pain extends to the legs and knees
  • Pain worsens after long periods of sitting

These symptoms may usually be mild to moderate. If the symptoms are critical, seek medical help right away.

In addition to the remedies mentioned above, one may also follow some preventive tips to increase the efficacy of the treatment.

Preventive Tips

  • Avoid foods, such as sugar, refined grains, dairy products, and red meat, that can cause inflammation and worsen your back pain.
  • Increase your intake of fresh fruits and vegetables, fishes, nuts, and yogurt. These foods are not only anti-inflammatory but also rich sources of calcium.
  • Practice yoga poses and exercises, such as Child’s Pose, Pigeon Pose, and Triangle Pose, that require you to stretch your back and legs.
  • Make sure you provide support to your back when you sit or lie down for long periods.
  • Indulge in a gentle and soothing massage as a therapy to treat your back pain.
  • Drink plenty of water to keep the discs of your backbone hydrated and healthy.
  • Modifying your sitting and sleeping postures may also help treat back pain.

Best Sleeping Position To Avoid Back Pain

  • Individuals who sleep on their back may keep a pillow under their knees to offer support to their spine.
  • Stomach sleepers may place a pillow under their abdomen and pelvis to ease the strain on their back.
  • Side sleepers may draw their legs to their chest and keep a pillow between their knees.

Best Sitting Position To Avoid Back Pain

Those dealing with back pain may provide support to their back while sitting for long periods. Resting the entire back on the cushion of the chair is recommended. Avoid sitting at the edge of the chair as it strains the back.

A combination of these remedies and preventive tips may help in treating back pain and its symptoms. Use these remedies for minor backaches. However, consult a doctor if the back pain is much severe.

Expert’s Answers for Readers Questions

What type of mattress is best for relieving back pain?

Individuals who sleep on their back need a medium-firm mattress. Meanwhile, those who sleep on their side need a slightly softer mattress to cushion their hips and shoulders. And for those who sleep on their stomach, a firmer mattress is required to keep them afloat.

When does back pain start during pregnancy?

Back pain may surface anytime during pregnancy. However, it is more common in the later stages of pregnancy as the baby starts to grow

26 sources

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Sucharita Mishra

Sucharita Mishra has a Master’s degree in Biotechnology and specializes in writing on Health and Wellness. She has worked on determining various heavy metals present in green tea for her Master’s dissertation at CSIR- CFTRI, Mysuru. After completing her degree, Sucharita decided to pursue her passion for writing. She is addicted to all things black and aspires to become a bat one day.
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