Home remedies for back pain relief

There are many ways you can relieve the symptoms. Know them all, here!

home remedies for back pain relief

Most individuals who suffer from back pain are merely experiencing a strain. This could be the result of lighting heavy objects, especially if the motion is repetitive. Any repetitive motion can cause a pull or strain in the back or shoulders. In many cases, this type of strain will be accompanied by muscle spasms as well. This is primarily in anyone who isn’t in great physical condition.

Other causes include:

  • Ruptured disc
  • Bulging disc
  • Arthritis
  • Osteoarthritis
  • Scoliosis or other bone abnormalities
  • Osteoporosis
  • Accident or injury

Sometimes, back pain can even be caused by sleeping the wrong way or not getting enough sleep. This is because our bodies need the right amount of sleep in order to get rest and recharge.


6 effective home remedies for back pain relief

effective home remedies for back pain relief

Below is a list of 7 home remedies that can help relieve back pain. You won’t need to buy fancy equipment for any of these methods. You should have everything right at home!

1. Endorphins

Interestingly enough, releasing your endorphins can actually relieve back pain naturally. In fact, this method can be stronger than pain medication, prescribed or over-the-counter. Triggering the release of this hormone can also help to alleviate anxiety and stress, which can often lead to tense muscles (which only make the pain worse). Here are a few suggestions that may help:

  • Exercise (aerobic)
  • Relaxing through meditation
  • Deep massage

2. Sleep

We already mentioned the importance of sleep as your body needs to recharge. If you don’t get enough sleep, you are likely to wake up sore or stiff. If this pain continues throughout the day, you may find it hard to fall asleep the next night. You end up in this vicious cycle of never sleeping enough and always feeling like you’re in too much pain to move. If sleep is a problem, try any of these:

  • Try an all-natural sleeping aid
  • Verify your mattress is still comfortable
  • Change the pillows you’re using
  • Change the angle your pillow is at
  • Try different sleeping positions
  • Listening to soothing white noise at night
  • Use essential oils to create a relaxing scent (lavender is great for sleep and relaxation)

3. Exercise

Exercising, specifically your core muscles, will help to ease the pain in your back. This is because you’re going to strengthen the core, which is the main support for your spine. The core muscles aren’t typically involved in daily exercises, so you’ll have to make a special exception to include them.

Of course, you don’t need to adopt a whole workout routine. There are minor exercises that only take half an hour that are ideal. One of the best exercises for beginners is sitting on an exercise ball for half an hour. Because of the way you’re holding yourself up, you’re actually working out your core muscles. It doesn’t even feel like exercise because it’s so easy. Make sure you’re sitting with your back straight!

Alternatively, yoga is helpful for back pain relief.


It has also been proven that tight hamstrings severely contribute to back pain. This means you should aim to stretch them twice a day to prevent stiffness. This shouldn’t cause any type of pain if done carefully but will help to eliminate the pain in your back.

4. Hot & Cold

hot cold for back pain

If you’ve already looked up pain remedies, you know that switching between a hot and cold compress is recommended for almost every pain-related issue. There is science behind that, which is why we’re recommending it as well. The cold compress slows down nerve spasms, basically acting as a mild anesthetic. At the same time, it helps to reduce any inflammation, which is almost always a factor with pain. Switching to a heating pad or warm compress helps by stimulating the blood flow to the area. This can help reduce pain because it prevents your body from telling your brain that there is pain.

Now, you can apply heat in many different ways, such as:

  • Warm compression
  • Heating pad
  • Hot shower
  • Hot bath
  • Steam

The heating method you use (and the cold method as well) depends on what is the most comfortable for you. You are trying to reduce your discomfort, after all.

5. Happiness

reducing back pain

Similar to releasing endorphins, doing something that makes you happy will help to ease some of the pain you might be feeling. This can be complicated, like going out with a friend. It can also be simple, like spending time with a loving pet. Other options include:

  • Enjoying a nice hot chocolate
  • Savoring a cup of coffee
  • Having a tea out on the patio/backyard
  • Taking your dog for a walk
  • Going for a quiet walk by yourself
  • Talking to someone on the phone
  • Writing a gratitude list
  • Doing arts and crafts
  • Painting
  • Watching your favorite TV show
  • Listening to your favorite band

The idea is to do something that makes you happy because it takes your mind off the pain. When we focus too much on the pain we’re feeling, it tends to become consuming.


Other tips for relieving back pain

Sometimes, there doesn’t seem to be an easy answer for back pain relief. If nothing else seems to be working, there are three natural solutions that may help relieve your pain:


valerian lumbar pain

This is a supplement that can be bought in capsule form from a typical pharmacy. Largely, this herb acts like a sedative. This would be ideal if you’re having trouble falling asleep. Alternatively, you can break the capsule in half and make tea, but it smells awful.


This is actually an ingredient in hot peppers. It’s sold as a cream/ointment that you apply directly to the skin. It basically numbs the pain sensors a bit, so the pain is less extreme. You want a cream that is 0.075% capsaicin. Again, you can purchase this from a pharmacist. Be warned: Some people do find it irritating. Also, it takes a few weeks of consistent use to work.



This one comes from pineapples and it works to reduce swelling. As mentioned, swelling is often a big part of the pain. It also promotes good blood circulation. You’ll want to ask a pharmacist about the proper concentration. Note: You should take bromelain 1 hour after eating.

Written by Leonardo Oliveira

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