How To Get Rid Of Back Pain with Home Remedy

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.

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

a. Lavender Oil

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.

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

Other Oils

a. Castor Oil

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.

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.

Enjoy an anti-inflammatory drink every day

When you consume anti-inflammatory foods regularly, several antioxidant, anti-inflammatory, and even anti-cancer agents can build up in your blood. Over a period of time, these potent agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body.

Consuming these healthy drinks on a regular basis may help reduce your back pain.

Turmeric milk

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.

An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.

Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk can be helpful.

Tart cherry juice

Cherries are rich in antioxidants and anti-inflammatory agents.3,4 Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced.4 Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

Ginger-green tea

You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea5 and ginger.6 Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.

Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.

Use a cold compress if you’re dealing with a recent injury

Fill a plastic bag with ice and wrap a clean towel around it. Place the ice on the affected area for 10 minutes, then remove the pack. Use ice therapy up to 3 times a day if your pain persists.

Apply a hot compress for existing pain

Check online or visit your local pharmacy and pick up a heating pad or hot compress for the affected area. Set a timer for 20 minutes, and leave the hot compress on the affected area for that amount of time. Be sure to remove the compress before falling asleep.

Perform a simple stretch to ease your neck pain

Keep your head upright, then look forward. Pull in your chin and glide your head backwards in a straight line. Once you’ve moved your head back, hold it in place for 5 seconds. Repeat this stretch 5 times throughout the day to get the full effect.

Opt for foods with anti-inflammatory qualities to reduce your pain

Fill your diet with lots of fresh produce, leafy vegetables, mixed nuts and seeds, healthy oils, and fatty fish. Add these foods into your meals on a regular basis while you may not feel different at first, you may start to feel better several weeks or months. With this in mind, don’t go for greasy foods with a lot of trans or saturated fats, as these might make your inflammation worse.

Choose foods that are high in calcium to ease pain over time

Opt for sardines, low-fat dairy, soybeans, and leafy vegetables to supplement your daily calcium needs. If you’re having some trouble getting your daily calcium requirement, ask a doctor if supplements or vitamin D pills are a good option for you.

Exercise to get muscles moving

It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain.

Exercise may loosen tense muscles and release endorphins, which are the brain’s natural painkillers.

A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.

Regular exercise may prevent future episodes of back pain that are due to tight muscles.


The following stretches may help relieve back pain. People should hold each stretch for 30 seconds or as long as it feels comfortable.

Touching the toes

In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.

Cobra Pose

Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling.

Cat-Cow Pose

Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.

Child’s Pose

Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.

Do a bridge exercise to stretch your back

Set out a yoga mat or find another comfortable surface to use. Lay on your back with both feet planted on the floor and knees bent and pointing upwards. Engage your core and glute muscles, then lift your hips off the ground. Inhale and exhale 3 times before lowering your hips and bottom back to the ground.

Prioritize regular cardio exercise

Talk to a healthcare professional about creating a workout plan, or develop an exercise plan on your own. Opt for exercise that gets your heart pumping, like going for a run or jumping rope. Ideally, aim to exercise around 150 minutes each week, or follow your doctor’s specific recommendations.

Strengthen your core with wall squats

Stand with your back against a wall. Then gradually lower yourself so that you are in a seated position. You should feel your back, abdomen, and quads start to tighten. Hold for 5-10 seconds depending on how long it takes you to feel the burn. Then slowly straighten your legs and return to a standing position. Do this 10 times or so each time you work out.

Do leg reaches. Find an open space for this exercise

Begin on your hands and knees like you are a crawling toddler. Hold your head straight so that you’re looking down at the floor. Holding your body firm, slowly extend one leg out behind you. Fully extend your leg so that it is on level with your back and then hold for 5 seconds. Now lower your leg back to the ground. Repeat 10 times with each leg.

Perform Swiss ball stabilizing exercises

For this exercise, you’ll need a large rubber Swiss ball. Roll onto the ball. Your stomach should rest comfortably on it. Now extend your upper body and legs out. Then slowly walk your body forward so the ball is now under your thighs. Keep your body as straight as possible. Then walk your body back so the ball is under your stomach again. Do this 10 times per trip to the gym.

Add more cardio exercise to your daily workout

30 minutes per day of low-impact aerobic exercise, such as swimming, fast walking, or cycling on a recumbent bike, will reduce back pain caused by atrophy over time.

Use hot and cold compresses

Start with a warm compress for 15 minutes, followed by a cold compress. Alternate every 2 hours for 5 days. Hot and cold packs can reduce inflammation for people with acute, subacute, or chronic pain.

Take regular baths with epsom salts

This is particularly useful if you have back pain from manual labor or standing too much. Epsom salts contain minerals that relax inflamed muscles. Doctors call this “hydrotherapy”. Don’t make the water too hot. You don’t want to scald yourself. These baths get your nervous system revved up and help circulate blood to strained or injured areas.

See an acupuncturist

A practitioner will insert thin needles into precise points throughout your body. Most acupuncturists argue that their needles stimulate the production of endorphins, serotonin, and acetylcholine. These are powerful painkilling chemicals naturally produced in your body. While the medical community is still out on the exact scientific effects of acupuncture, on-going clinical trials are hopeful. Certainly, there is a lot of anecdotal evidence (by patients) to support acupuncture’s effectiveness.

Perform regular strength exercises to reduce your pain

Find a comfortable surface to exercise on, then lay on your stomach. Lift yourself up so you’re only placing weight on your toes and forearms, then hold this plank position for 30 seconds. Give yourself 30 seconds to recover, then try another rep of this exercise.

Switch shoes

Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck.

High heels, for example, can throw off the body’s alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain.

Wearing shoes that are very flat can also put added strain on the feet and back.

If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary.

Know your limitations when you go out and about

Don’t perform any tasks that put a lot of strain on your back and neck, like lifting a heavy box or pushing a piece of furniture. If you think you may be at risk for straining or further hurting your back, ask a friend or family member for help.

Get a good night’s sleep with a comfortable pillow and mattress

Choose a pillow and mattress that support your back and neck. If you share a bed with someone, make sure that there’s enough space for both of you to lie and rest comfortably. Select pillows that support your sleeping habits, instead of providing extra strain.

Ditch the heavy bags. Pack pragmatically

Don’t carry around things that you might need. Pack what you will need, so you can keep it light. And then purposefully switch your bag to different arms over the course of your day.

Make workstation changes

Improper posture due to slouching or straining at a desk may cause back pain and other muscle aches. Using ergonomics to modify a workstation can help reduce pain due to poor posture.

A person should ensure their computer screen is at eye level and that their chair is at the correct height.

Proper ergonomics at work may help reduce back pain and other injuries, according to the Occupational Safety and Health Administration in the United States.

One study in Denmark found that people who worked in nursing homes or home care had less lower back pain after changes in ergonomics, combined with behavioral therapy and physical training.

If a person does any lifting for their job, they should squat and use their legs not their back for support. It is best to ask for help or use trolleys when moving very heavy objects.

Fix your posture if you find yourself slumped a lot

Pretend that there’s a meter stick or other straight object going from your ears to your ankles. With this in mind, try to keep your shoulders, knees, hips, ankles, and ears all lined up in a straight line. Lift your head and keep your hips rigid so you can stand in a sturdy, comfortable position.

Go to the doctor immediately if you’ve injured your back or neck

If you hurt your back during a fall, car accident, or sporting event, see your doctor immediately to have your injury evaluated. They’ll make sure you don’t have a broken bone or more serious damage. Then, they’ll help you create a treatment plan to help you feel better.

Get immediate medical treatment if you have serious symptoms

While you don’t need to worry, severe symptoms may be a sign that something is wrong. It’s best to get checked out by your doctor to make sure you’re okay. You may need additional treatment to help you recover. Go to the emergency room or get a same day doctor’s appointment if you have trouble urinating, feel numbness in your legs, have a fever, feel weak, or experience other severe symptoms.

Get immediate medical treatment if you have serious symptoms

While you don’t need to worry, severe symptoms may be a sign that something is wrong. It’s best to get checked out by your doctor to make sure you’re okay. You may need additional treatment to help you recover. Go to the emergency room or get a same day doctor’s appointment if you have trouble urinating, feel numbness in your legs, have a fever, feel weak, or experience other severe symptoms.

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