10 Natural Back Pain Relief Remedies You Can Try at Home

back pain relief remedies
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Nowadays, back pain is common, affecting millions of individuals worldwide. Whether it’s because of bad posture, strained muscles, or sitting for long hours, back pain can affect your day-to-day basic activities. But do not worry, here are some remedies for you that can be done from your comfort zone.  Yes, you read it right – you can try several different simple home back pain relief remedies. 

10 Back Pain Relief Remedies 

Learn about these 10 easy-to-follow but highly powerful home remedies to relieve your back pain and let you return to your pain-free lifestyle.

1. Use Hot and Cold Packs

hot and cold packs for back pain

This is one of the treatments to relieve back pain. You can use hot and cold packs to get instant relief from back pain. 

Use a hot water bottle or heating pad for fifteen minutes to help your muscles relax. Also, you can use warm uncooked rice filled in a cloth bag, in place of a hot water bottle or heating pad.

After heat therapy, for twenty minutes, use an ice pack covered in a thin cloth to help reduce swelling even further. In place of an ice pack, frozen vegetables can also be used wrapped in a thin cloth. 

This remedy can also be used to treat other diseases like strained muscles and arthritis.

2. Exercise

Exercise is very important for each individual and should be done daily. Try simple stretches such as child pose, cat-cow pose, etc. This will help you to relieve stress and increase flexibility.  

Spend a few minutes every day stretching and relaxing the muscles in your back. Just remember to move cautiously and pay attention to your body – don’t overwork and make things worse.

Consider adding stretches for other body parts like your neck and shoulders to improve the overall health of your muscles. 

3. Posture

Maintaining proper posture is important for both preventing and treating back pain. Pay attention to your posture while walking and sitting. Avoid bending down your shoulders, instead, keep your spine and shoulders back in alignment. 

Use a pillow to support your back while sitting or buy a comfortable chair to support your spine and protect it from future back pain. 

In addition to relieving back pain, proper posture lowers your risk of contracting musculoskeletal disease. 

4. Massage Therapy

massage therapy for back pain

To help with back pain relief, indulge yourself with a relaxing massage. You can either schedule an appointment with a massage therapist or ask a friend or family member to help you with the massage. 

For relief in the back pain, don’t forget to focus on the points of pressure. This results in an increase in the blood flow and facilitates healing. 

It is proved that massage is helpful for other diseases as well such as anxiety, depression and insomnia. 

5. Essential Oils

Several essential oils possess painkilling properties that reduce back pain naturally. Essential oils like lavender or peppermint are great for reducing swelling and stiffness in the back muscles. 

You can mix a few drops of your favorite oil with a carrier oil, like almond oil or coconut oil, and rub the mixture on your back for muscle relaxation.   

6. Stay Active

Although it may seem odd, maintaining an active lifestyle is important for not only management of back pain, but also lower the risk of heart disease, diabetes and obesity. Try some mild workouts like yoga, swimming, or walking that can help strengthen back muscles, increase circulation, and lessen tension. 

To maintain good physical health back, try to give at least 30 minutes to these mild activities every day. 

7. Relaxing Techniques

Did you know that the primary cause of back pain is stress? Therefore, to de-stress both mentally and physically, it’s important to learn different relaxation techniques. 

Meditation and deep breathing are two methods that can reduce stress and promote relaxation. You should include this in your daily life if you’re looking for long-term treatment.   

8. Epsom Salt Bath

When taking a bath, you might add Epsom salt to the warm water. This helps in muscular relaxation and natural pain reduction. Since magnesium is well known for its capacity to relax muscles, Epsom salts are a great natural remedy for back pain.

9. Herbal Remedies

Several herbs including devil’s claw, ginger, and turmeric, have anti-inflammatory properties that can help reduce back pain when taken as teas or supplements. Seek medical advice, before using herbal remedies, particularly if you’re currently taking other prescriptions.

10. Keep Yourself Hydrated

Drinking plenty of water is very important to stay healthy. Therefore, sipping on plenty of water throughout the day promotes general spinal health and helps your spinal discs stay hydrated. To ensure that you are properly hydrated, try to consume eight glasses of water or more each day.


back pain

Therefore, these ten simple at-home back pain relief remedies will help you recover and resume your original health. Remember that every person has a different body type, therefore what fits one person may not fit another. You should see a doctor if using home cures for your back pain does not help, or if it gets worse.   

You can schedule a consultation with the top doctor in India for online homeopathy consultation.

Afecto Homeopathy is a leading homeopathic clinic with over 30 years of experience. We have a proven track record of success, treating 500,000+ patients. We have treated patients across 56 countries providing facility of online consultation. We have a team of 70+ doctors present at our 8 clinics throughout India. We specialize in treating a wide range of health concerns, addressing over 120 different conditions using safe, effective, and natural means without any side effects.

Make a call to 8727003555 and share your problem with the best doctor for your back pain. 

Disclaimer: The information provided in this blog is for general informational purposes only and should not be considered medical advice. For specific concerns regarding your health, please consult with a healthcare professional.

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