15 Home Remedies To Relieve Back Pain
Whether it was due to the hours you spent sitting in front of your laptop or the initial days following your new gym membership, most of you must be familiar with the sharp pain that stabs your back following such stressful activities. Lower back pain, also called lumbago, can occur to anyone at anytime. This pain is often an after effect of some underlying damage to the ligaments or muscles of your back due to a physical injury or medical condition. And what’s more, lower back pain is observed to be more common after one turns 35. Are you among those suffering from a backache? And are you on the lookout for some simple and natural ways to treat it? Well, you are in the right place. Go ahead and read further to find more about back pain, its causes, symptoms, and some natural remedies to relieve the pain.
Table Of Contents
Causes Of Back Pain
Any damage or injury to the muscles, ligament, or discs of your back can lead to a 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
Any of these could be a cause of your back pain. In some cases, the cause may remain unknown. Individuals affected by back pain 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 are usually mild to moderate. I the symptoms are critical, seek medical help right away. But if you are suffering from mild to moderate back pain, following the safe and natural remedies mentioned below can help relieve the pain.
How To Relieve Back Pain Naturally
- Essential Oils
- Other Oils
- Epsom Salt Bath
- Fenugreek
- Turmeric
- Heating Pad
- Ice Packs
- Vitamins
- Ginger
- Basil Leaves
- Garlic
- Warm Shower
- Chamomile Tea
- Pineapples
- Aloe Vera Juice
Home Remedies For Back Pain Relief
1. Essential Oils
a. Lavender Oil
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You Will Need
3 to 4 drops of lavender oil
What You Have To Do
- Apply lavender oil to the affected area on your back.
- Massage gently.
How Often You Should Do This
Do this at least twice daily.
How This Works
Lavender oil has many medicinal uses. The antispasmodic and analgesic properties of lavender oil can help in relieving pain and muscle spasms while its anti-inflammatory properties can help in reducing the swelling (1), (2).
b. Peppermint Oil
You Will Need
- 5 to 6 drops of peppermint oil
- 1 tablespoon of any carrier oil (coconut or almond oil)
What You Have To Do
- Mix a few drops of peppermint oil with a carrier oil of your choice.
- Apply this blend to the affected area.
How Often You Should Do This
Do this twice daily.
How This Works
The soothing and anti-inflammatory nature of peppermint essential oil can give you quick relief from back pain. Peppermint oil also exhibits antispasmodic properties, which can help in relieving muscle spasms (3), (4).
2. Other Oils
a. Castor Oil
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You Will Need
1 tablespoon of castor oil
What You Have To Do
- Warm the castor oil and massage this on the affected area of your back.
- Leave it on overnight.
How Often You Should Do This
Do this once daily.
How This Works
Castor oil contains ricinoleic acid that exhibits anti-inflammatory and analgesic properties. It not only treats the inflammation that accompanies back pain but also accelerates recovery (5), (6).
b. Olive Oil
You Will Need
1 tablespoon of olive oil
What You Have To Do
- Warm some olive oil and massage it gently on your back.
- Leave it on overnight.
How Often You Should Do This
You must do this at least once daily.
How This Works
Olive oil is proven to exhibit anti-inflammatory and analgesic properties. A combination of these properties can be of great help in treating back pain as well as its painful symptoms (7).
3. Epsom Salt Bath
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You Will Need
- 1 to 2 cups of Epsom salt
- 1 bucket of water
What You Have To Do
- Add Epsom salt to a bucket of water.
- Soak and relax in this water for 10 to 15 minutes.
How Often You Should Do This
Do this thrice in a week.
How This Works
Epsom salt, also known as magnesium sulfate, is anti-inflammatory due to its high magnesium content. Magnesium has also been found to be helpful in relieving pain (8), (9).
4. Fenugreek
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You Will Need
- 1 teaspoon of fenugreek powder
- 1 glass of hot milk
- Honey (optional)
What You Have To Do
- Take a teaspoon of fenugreek powder and add it to a glass of hot milk.
- Consume this.
- You can also add honey for flavor.
How Often You Should Do This
You must do this once every night.
How This Works
Fenugreek is quite popular for its natural anti-inflammatory properties. Some studies have also found it to be helpful in relieving pain. This makes fenugreek one of the best natural home remedies for back pain relief (10).
5. Turmeric
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You Will Need
- 1 teaspoon of turmeric
- 1 glass of hot milk
What You Have To Do
- Mix a teaspoon of turmeric in a glass of hot milk.
- Consume this mixture.
How Often You Should Do This
Drink this at least twice daily.
How This Works
Turmeric contains a compound called curcumin, which has anti-inflammatory and pain-relieving properties and wide medicinal applications. These properties of turmeric can be used to treat and relieve back pain and its symptoms (11), (12), (13).
6. Heating Pad
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You Will Need
Heating pad
What You Have To Do
Apply a heating pad on your back and leave it on for 25 to 30 minutes.
How Often You Should Do This
Do this at least once daily.
How This Works
Heating pads can work wonders in relieving your back pain. Heat therapy is found to have analgesic (pain-relieving) effects on the affected muscles and can hence help in relieving muscle spasms and pain (14), (15).
7. Ice Packs
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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 to 2 times a day.
How This Works
Similar to heating pads, ice packs are also found to have anti-inflammatory and analgesic effects on back pain (16), (17).
8. Vitamins
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Many vitamins are found to be effective in relieving back pain and its symptoms. Vitamin B12 can ease your back pain by reducing the pressure on your back with its potential anti-inflammatory and analgesic properties (18). Vitamins C, D, and E are also found to reduce and treat the symptoms of back pain while also promoting your overall health with their anti-inflammatory and antioxidant properties (19), (20), (21), (22). However, it is best to try and increase the intake of these vitamins via your diet instead of opting for supplements. Seek medical advice if you want to take supplements for any of these vitamins.
[ Read: Top 10 Vitamin B12 Rich Food Sources ]
9. Ginger
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You Will Need
- 1 to 2 inches of ginger
- 1 cup of hot water
- Honey (optional)
What You Have To Do
- Steep the ginger in a cup of hot water for 5 to 10 minutes.
- Add honey for taste and consume before it turns cold.
- Alternatively, you can use ginger oil to massage your back.
How Often You Should Do This
Do this at least twice daily.
How This Works
Gingerol is one of the active components of ginger. It is widely used for its anti-inflammatory and pain-relieving effects (23), (24).
10. Basil Leaves
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You Will Need
- 1 to 2 teaspoons of basil leaves
- 1 cup of hot water
- Honey (optional)
What You Have To Do
- Steep the basil leaves in hot water for 10 minutes.
- Add honey for flavor and consume this tea before it turns cold.
- Alternatively, you can apply basil oil.
How Often You Should Do This
You can drink this tea 2 to 3 times a day.
How This Works
Basil leaves contain some important oils like eugenol, citronellol, and linalool. These oils exhibit anti-inflammatory and pain-relieving properties, which can be used to treat back pain (25), (26).
11. Garlic
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You Will Need
- 8 to 10 garlic cloves
- A clean towel
What You Have To Do
- Crush the garlic cloves to form a fine paste.
- Apply this paste to the affected area and cover it with a clean towel.
- Leave it on for 25 to 30 minutes and then wipe it off with a wet piece of cloth.
- Alternatively, you can also chew on 2 to 3 cloves of garlic every morning.
How Often You Should Do This
Follow this remedy at least twice daily.
How This Works
Garlic contains components like selenium and capsaicin, which are known for their anti-inflammatory and analgesic effects. The combined effects of these garlic compounds can be very helpful in treating back pain (27), (28).
12. Warm Shower
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A warm shower is not just relaxing but can also help you combat back pain. The effects of a warm shower are quite similar to that of heating pads. The analgesic nature of heat, combined with the healing effect of water, is proven to relieve the pain and inflammation associated with back pain (29).
13. Chamomile Tea
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You Will Need
- 1 teaspoon of dried chamomile
- 1 cup of hot water
- Honey (optional)
What You Have To Do
- Steep the dried chamomile in a cup of hot water for 5 to 10 minutes.
- Add honey for flavor and consume this tea before it turns cold.
How Often You Should Do This
Do this at least twice daily.
How This Works
Chamomile is also known as herbal aspirin due to its anti-inflammatory and pain-relieving effects. These properties of chamomile can offer relief from pain, swelling, and inflammation (30), (31).
[ Read: Health Benefits Of Chamomile Tea ]
14. Pineapples
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You Will Need
- 1/2 cup of pineapples
- 1 cup of water
What You Have To Do
- Blend the pineapples with water.
- Consume this daily.
- Alternatively, you can also eat half a cup of pineapples.
How Often You Should Do This
You must do this once daily.
How This Works
Pineapples are a rich source of an enzyme called bromelain. Bromelain exhibits anti-inflammatory and analgesic properties that can be helpful in the treatment of back pain (32), (33).
15. Aloe Vera Juice
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You Will Need
1/4-1/2 cup of aloe vera juice
What You Have To Do
- Drink aloe vera juice daily.
- Alternatively, you can also apply aloe vera gel on your back.
How Often You Should Do This
Do this once daily.
How This Works
Aloe vera is a medicinal herb with anti-inflammatory and analgesic properties that can help treat back pain (34), (35).
Regular use of these remedies will help you combat back pain and its symptoms. In addition to these remedies, you can also follow the tips discussed below to increase the efficacy of your treatment.
Preventive Tips
- Avoid foods such as sugar, refined grains, dairy products, and red meat, all known to cause inflammation that can 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 a rich source of calcium.
- Practise 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.
Other Tips
- Best Sleeping Position To Avoid Back Pain
Modifying your sleeping posture can also help treat back pain.
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Individuals who sleep on their back should keep a pillow under their knees to offer support to their spine.
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Stomach sleepers must place a pillow under their abdomen and pelvis to ease the strain on their back.
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Side sleepers are advised to draw their legs to their chest and keep a pillow between their knees.
- Best Sitting Position To Avoid Back Pain
Those suffering from back pain must provide support to their back while sitting for long periods. Resting your entire back on the cushion of your chair is recommended. Avoid sitting at the edge of your chair as it strains your back.
[ Read: 7 Seated Yoga Poses That Will Work Wonders On Your Health ]
A combination of these remedies and preventive tips can help you treat back pain and its symptoms at a faster pace. However, if you feel that your back pain is much severe, visit your doctor and seek appropriate medical treatment immediately. But for those minor backaches, use the remedies mentioned here and let us know if they helped you.
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 while 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 can surface anytime during pregnancy. However, it is more common in the later stages of pregnancy as the baby starts to grow.
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