13 Natural Remedies For Back Pain Relief

One of the greatest health problem that many people face today is back pain. Millions of people suffer from this problem, making it a common medical problem. Strenuous occupations are listed as the major causes of this problem. Other causes of back pain include poor sitting postures, internal injuries, kidney infections and muscle tensions.

Natural Remedies For Back Pain

Many people rush to the doctor when they experience back pain, which is recommendable. However, did you know that there are some natural remedies for back pain that can relieve your back pain without taking drugs? Here are some of the natural remedies that you should apply the next time you experience some back pain.


13 Ways To Relieve Back Pain Naturally:


  1. Stress Reduction

Keeping yourself stress free is good for both your back as well as your mental health. Whenever you are stressed, the body sets the fight/flight mode, which tenses your muscles in readiness for action. People who experience anxiety and negative thoughts suffer from back pain. To eliminate that aching back pain, ensure that you are stress free.


  1. Talk Therapy

Whenever you experience some back pain, ensure that you talk about the same with your therapist. Cognitive behaviors such as talking in groups reduces backpain tremendously. The therapy aims at solving your problems by changing your thoughts as well as behavior. Consider being social and taking talk therapies and that back ache will perish.


  1. Ice First, Heat Later

Ice is one of the best natural remedies for back pain. Ice works by blocking pain signals, which reduces swelling. Wrap an ice pack in a towel and lay it on the aching back for around 20 minutes several times in a day. Bags of frozen corns and peas also work incredibly well. Ice may also be used after physical activities and exercises.

After using ice, take some time and then switch to some moist heat in order to stimulate your blood flow, which reduces painful spasms. The procedure may also be carried out by dipping a towel in warm water, wringing it and folding the same. Afterwards, lie on the stomach and place pillows under the ankles and hips. Place the same towel across the itching area and cover it with some plastic wrap. Leave the towel for 30 minutes and repeat the same for some days.




  1. Perfect Your Posture

When choosing your posture, ensure that it places minimal stress on the back. Always stand straight and ensure that your weight balances evenly on the two feet. Tilt the pelvis back and forward to exaggerate movement, after which you should settle in a comfortable position. After that, walk your way up the back as you focus on each area at a time.

Standing and sitting postures keep your back pain minimalized. Ensure that you are not in a bending position a long time, regardless of whether you are sitting or standing. Slouching and sitting on the chair’s edge must be avoided. Ensure that your office chair is at 110 degrees.


  1. Rise and Shine

Ensure that you lie on the back and stretch the arms over your head each morning before getting out of bed. Pull the knees to the chest gently, each at a time. When rising, roll to the bed’s edge, turn sides and put the knees over the edge. That exercise keeps your back healthy at makes back pain a rare occurrence for you.


  1. Massage

Some relief will do well for that back pain. Ask a friend or partner to massage that aching area. Ointments, back rubs and creams work well, but be keen to avoid skin irritations. The massage will relax the back muscles


  1. Aquatic Therapy

Aquatic therapy is a form of physical therapy that takes place in a pool. Patients use water resistance as an alternative to weights for the same resistance. Lower back pain is alleviated by aquatic therapy. Aquatic therapy also assists expectant ladies in reducing the back pain.


  1. Rest


Ensure that you have sufficient rest and that you do not exhaust yourself, either mentally or physically. Change positions as you sleep and ensure that there is a pillow on your knees whenever you lie back. If you lie on the side, put your knees near the chest and ensure that there is a pillow between the knees.


  1. Yoga

Yoga is a magical cure for many health complications, back pain included. Various Yoga postures reduce and eliminate backpain, which is why those with back pain complications should consider joining Yoga classes.


  1. Stretching

Did you know that is the easiest treatment for back pain? If your occupation demands that you stand or sit for some long hours, ensure that you have a break of five minutes each hour, which should be used to stretch or walk to avoid back pain.


  1. Garlic

Eating 3-4 cloves of garlic when your stomach is empty each morning will relieve you from back pain. Garlic oil is also used as an alternative, in which you should massage the back with it and cover the same with a warm blanket. Take a period of around 20 minutes before bathing with warm water. The wonderful home remedy treats your back pain.


  1. Epsom Salts

Epsom salts are  incredible natural remedies for back pain, it reduces back swelling. The sulfate and magnesium available in the salts assists the muscles to function properly, providing relief.


  • Add some Epsom salts to a water tub
  • Soak for around 30 minutes and then take a bath.


  1. Acupuncture

Acupuncture is an incredible remedy that instantly relief back pain. Those who suffer from the problem experience some significant improvement. However, it is advisable to visit your doctor if the condition does not improve.

 Video Tips of Natural Remedies For Back Pain



What to do when having Back pain :


Strictly follow your medication to relieve mental stress

  • Practice swimming as a way of relieving back pain.
  • Take lots of citrus fruits and vegetables
  • Pull objects close to you when lifting instead of bending on hips and knees.
  • Use a firm mattress on your bed as opposed to a sagging one.
  • Should you be obese, consider reducing your body weight.

What NOT to do when having Back pain


  • Whenever you experience back pain, do not take a lot of bed rest, which worsens the condition.
  • Avoid smoking as it pre-disposes you to back pain.
  • Avoid lying on the face but try to lie on the back.
  • Avoid walking with high heels for long distances.
  • Avoid sitting or standing in a similar position for a long time.


The above tips are some natural remedies for back pain relief. Remember it is always recommended to seek your doctors advise if the pain is severe

Jennifer Singleton
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