17 Home Remedies For Back Pain

Back pain is one of the most common afflictions affecting the general population. Due to irregular exercise, sedentary jobs, incorrect posture and excessive weight, back pain is becoming very common.

Back Pain

Incorrect form during exercise and muscle pulls can also contribute towards back pain. Unless you have a slipped disc, routine back pain can be easily remedied with simple home remedies and rest. Here are some of the popular home remedies for back pain.

Tips To Cure Back Pain Naturally

Do Not Lie Down For Extended Periods

Contrary to popular belief, most doctors are advocating that mild to moderate amounts of walking can actually prove to be beneficial for a backache. If you must lie down, do so only for a short period of time. Lie down flat on your back with two pills rested underneath your knees.

Take short breaks by getting up and moving around even if it is uncomfortable. This enhances blood circulation to the affected area and hastens recovery. Prolonged bed rest can further weaken those strained muscles and slow down healing. Do not lie face down as this may strain your neck and back region.


Ice It

A severe muscle pull in the back can lead to agonizing pain especially for the first 2-3 hours. The best way to heal it is to ice it immediately. Take a few blocks of ice, wrap them up in a soft cloth and apply direct cold pressure on the affected area.

Do this for at least 20 minutes. You must ice the muscles every 1 hour for best results. Icing helps to reduce swelling and pain that is associated with a pulled back muscle.

Ice Pack

Alternate With Heat Treatment

While ice numbs the back and reduces swelling, alternate periods of moderate heat can promote rapid healing and reduce pain. Try a hot water bottle and place it underneath your back as you lie down. If you are pregnant, seek the advice of a doctor before taking recourse to heat treatment. Alternately, you can also try taking a hot shower or soaking in a tub of warm water.

Hot water

Change Your Mattress

One of the worst culprits of a chronic back ache is the mattress you sleep on. Ideally, you should change your mattress every 5-8 years. Always sleep on a firm mattress that supports your back. Buy one from reputed brands only. Since new mattresses are very expensive, invest in them after thorough research.

Change Your Mattress


Backaches are more common in people who do not get enough rest at night. This is especially true for people who are engaging in intense weight training.

It is crucial to rest your tired and sore muscles in order to allow them to recover after a gruelling workout. Adequate rest ensures muscle recovery and prevents back strains and pains.

Take Rest

Get A Massage

A sore back can be made to feel better with a comforting back rub or massage. Ask your spouse or roommate to indulge you and give you a relaxing back massage. You can ask them to rub your back with an OTC pain relief ointment that is specifically meant for backaches. A relaxing massage even during hectic office hours can relieve the tension felt in the back.

Full Body Massage

Practice Emotional Calm

Excessive stress, emotional trauma and fatigue can aggravate a backache. It is important to relax and do deep breathing exercises that relax and calm the body and mind. Try yoga for mental equilibrium and correct posture.

Kapalbhati Pranayama

Take OTC Painkillers

An over the counter painkiller like ibuprofen or aspirin can help relieve the pain. Take it only if it is necessary.

OTC pain relievers

Use Cushions

Sedentary jobs in front of the computer can do more harm than good. This is because you are sitting hunched in front of the computer for hours. This leads to a lot of strain on the back muscles.

Try some basic stretching exercises or place a cushion behind your back. Do the same for your car seat. Never compromise on your sitting posture.


Do Some Swimming

People who suffer from chronic backache often find themselves missing out on exercise programmes. In such cases, swimming is your best friend. Swimming is one of the best aerobic exercises for a bad back. This is because the buoyancy of water exerts little or no pressure on the back muscles allowing you to enjoy the benefits of the exercise. If swimming is not your forte, try a simple walk instead.


Lift With Bent Knees

Lifting something heavy with a bent back is asking for trouble. You are more likely to pull a muscle in this posture. Always bend from the knees, keeping your back straight while lifting something heavy.

Lift With Bent Knees

Also Read

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Natural Cure For Back Pain

Carry Objects Holding Them Close

Always grasp a heavy object close to your body. By holding it away, you are likely to bend your back and cause it to strain.

Carry Objects Holding Them Close

Be Alert And Aware

If you are a chronic sufferer of backaches, you need to be on high alert all the time and be extra cautious to not hurt your back. Avoid lifting, turning, twisting and doing strenuous exercises until the time you start to feel better.

Be Alert And Aware

Watch Your Weight

Excess weight can strain your back and your knees. This is especially true of those who are carrying a lot of weight around your mid section. Pot bellied men and women need to be extra cautious.

Watch Your Weight

Increase Your Vitamin C Intake

Increase in the intake of vitamin C can help to strengthen the back muscles and prevent back pain from recurring again and again.

Vitamin C

Do Strength Training

Irrespective of whether you are suffering from a back ache or not, you must do moderate amounts of strength training. Strength training will strengthen your back muscles. Aim for a stronger core, which in turn supports the back muscles.

Exercises Routine

Always Maintain A Good Posture

Walk tall, keeping your back ramrod straight. When sitting, sit up straight without hunching your back or shoulders. Avoid reading or sitting in recliners as they put strain on the back muscles. Too much of sitting can also make your back sore. Lead an active and healthy lifestyle for a strong back.

Always Maintain A Good Posture

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.