Back pain is very common reasons why people are absent from work or have to visit doctors. It is not usually serious but causing a lot of painfulness and discomfort.

Lifting something too heavy or sitting at the computer for many hours may make your back painful. Typically, back pain might be caused easily by over­use, a new activity, excessive lifting, or an accident, etc in normal life.

If you are suffering from back pain, you’re not alone. 80 percents of the American populations also experience it at least one time at some points in their lives. Although back pain can be seen in people at any age, adults at the age of between 35 and 55 are more prone to this health problem. Experts showed that the back pain occurs when the muscles, bones, and ligaments located in our back work together in an improper way. The back pain includes lower back pain and upper back pain. The lower back pain is associated with the bony lumbar spine, ligaments around the disc and spine, discs between the vertebrae, lower back muscles, spinal nerves, pelvic internal organs, abdomen, and the skin around the lumbar area. The upper back pain is caused by tumors in the chest, disorders of the aorta, and spine inflammation. The good news is that there are some best simple home remedies for back pain to keep your back in good condition in just a few days. Even when you get better, it could help you to avoid similar discomfort in the future.

This article on AllRemedies gives you 35 natural home remedies for back pain you should remember which includes ice, heat, drug, exercise, massage, sleep, supplement, yoga and posture. For the first 48 hours after injury, ice would be useful for reducing pain and inflammatory. After that, you should switch to heat pad, and might ask someone to massage painful area if possible. On the other hand, using some over-the-counter drugs or natural supplements is also a good idea. For better result, you should maintain a good sleep, low-impact exercise, right postures.

Read more: 23 natural treatments for arthritis in hands

List Of 35 Best Natural Home Remedies For Back Pain

Before finding the best natural home remedies for back pain, it is important for you to know the factors that increase the risk of developing lower back pain and upper back pain. These risk factors include a mentally stressful job, a sedentary lifestyle, age, pregnancy, depression, anxiety, obesity, smoking, strenuous physical work, and strenuous physical exercise. In addition to the pain in your back, it can be accompanied by other signs and symptoms such as weight loss, fever, inflammation in your back, pain in your legs and knees, urinary incontinence, difficulty in urinating, fecal incontinence, and numbness around the genitals, anus, and buttocks. Depending on these symptoms, the back pain may be mild or chronic. If you experience serious symptoms, you have to meet your doctor immediately. Cream or prescribed medications can be used to treat back pain. However, you can use natural home remedies for back pain to fasten the healing process. You should continue reading to know more.

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1. Home Remedies For Back Pain Using Ginger

Ginger is often used to treat vomiting. But ginger is also included in a list of home remedies for back pain naturally at home. It is due to the anti-inflammatory compounds that can give you a significant relief from back pain.

Here are the methods you can use ginger for home remedies for back pain.

• Grind one ginger until you have a ginger Apply this paste to your affected areas. Apply eucalyptus oil to these areas afterward. Massage the skin gently and leave it for 30 minutes before rinsing it off with lukewarm water.
• Drinking ginger tea three times a day for a couple of days can give you a significant relief for back pain. In order to make this tea, you just need to put 6 thin slices of ginger one and a half cups of water. Boil this solution with the low heat for about 15 minutes. Let it cool down. Strain the liquid. You can add honey to make the ginger tea sweeter.
• Drinking herbal tea also reduce the pain. You can make this tea by adding one-half teaspoon of cloves, one-half teaspoon of black peppercorns and one teaspoon of ginger powder into one and a half cups of boiling water. Steep this tea for a few minutes before consuming. It is recommended consuming this herbal tea twice or three times a day.

2. Basil Leaves

Do you know that basil leaves can be used to treat upper back pain and lower back pain because of its anti-inflammatory properties?

You will need:

• 10 basil leaves
• One cup of water

Do this:

• Add basil leaves in a cup of water and boil it for a couple of minutes
• Let it cool down until it reaches the room temperature
• Add a little salt in this concoction
• Drink this solution once daily to get a significant relief

If the symptoms of back pain are more severe, you should drink the basil leave concoction twice a day.

3. Home Remedies For Back Pain With Poppy Seeds

Poppy seeds have a pleasant and nutty taste. Moreover, it has a great source of nutrients, vitamins, and minerals. Studies showed that poppy seeds contain many chemical compounds that are well-known for its antioxidant, health promoting, and disease preventing properties. Therefore, it is not surprising when poppy seeds contain many health effects. Poppy seeds are one of home remedies for back pain.

You will need:

• 100 gm of poppy seeds
• 100 gm of rock candy

Do this:

• Grind poppy seeds and rock candy and mix it together
• Consume two tablespoons of this solution twice a day for a couple of days to get a significant relief

It is recommended drinking a glass of milk afterward to make your body digest the mixture easily.

4. Herbal Oil

Massage can help to boost the blood circulation and hence, give you a significant relief as natural home remedies for back pain. If you use herbal oil for massage, it can fasten the healing process. The herbal oil you can use includes almond oil, eucalyptus oil, coconut oil, and olive oil. Heat the oil in a stove for a few minutes until it gets warm. After that, massage your back and aching areas with herbal oil for 15 to 20 minutes. If you want to get a significant relief, you should repeat this process three times daily for a few days.

5. Home Remedies For Back Pain Using Garlic

It is recommended adding crushed garlic in the daily meal to get potential health benefits. Garlic is rich in nutrients such as vitamin C, vitamin B6, manganese, copper, selenium, phosphorous, calcium, and vitamin B1. Moreover, garlic contains antiviral and antibacterial properties. The anti-inflammatory effects of garlic can help to reduce the pain significantly. Therefore, if you are looking for home remedies for back pain, you should not ignore garlic.

Here are the ways you can use garlic as home remedies for back pain.

• Consume two or three crushed garlic in the morning with your empty stomach
• Use the garlic oil to massage your back and aching areas

You can buy garlic oil in the market. Alternatively, you can make garlic oil at home. Here is the instruction:

• Heat coconut oil, sesame oil and mustard oil with low heat
• Put 10 garlic cloves into this mixture
• Continue heating until it becomes brown
• Let it cool down
• Use this garlic oil to massage your back for a few minutes
• Take a warm bath

If you want to get a good result, you should repeat this treatment regularly.

6. Wheat

Wheat has a lot of nutrients such as B vitamins, vitamin E, calcium, folic acid, zinc, phosphorous, iron, copper, and fiber. People eat wheat to lose weight, lower the risk of metabolic syndrome, treat type 2 diabetes risk, prevent gallstone, and alleviate chronic inflammation. Moreover, wheat is one of effective home remedies for back pain. It is due to analgesic properties that relieve the pain caused by upper back pain and lower back pain.

Do this:

• Take a handful of wheat and then soak it in water
• Leave it overnight
• Mix the soaked wheat with coriander and grass powder in the morning
• Add a cup of milk into this mixture and boil it for a couple of minutes until it becomes thick mixture
• Consume this mixture twice daily

You just need to use this kind of home remedies for back pain for a couple of days to see a visible result.

7. Epsom Salt

Epsom salt is effective in relieving inflammation and easing the pain. Therefore, if you are looking for home remedies for back pain, we should not ignore Epsom salt. In fact, many patients who suffer from back pain try this remedy and see a great result.

Here are the ways you can use Epsom salt as home remedies for back pain.

• Mix some Epsom salt with a sufficient amount of hot water to create a thick paste. Use a towel to apply this paste to your back and aching areas. The warm temperature and the properties of Epsom salt can relieve inflammation and swelling.
• Put two cups of Epsom salt in a bath filled with warm water. Relax your body in this warm bathwater for half an hour

It is recommended repeating this treatment daily to get a good result.

8. Home Remedies For Back Pain With Chamomile Tea

A hot cup of chamomile tea can help to treat back pain by relaxing the tense muscle tissues. Tense muscle tissues are one of the causes of back pain. Moreover, chamomile tea contains anti-inflammatory properties that can help to alleviate the swelling and pain.

Here is the instruction on how to make chamomile tea:

• Put one tablespoon of chamomile flowers into one cup of hot water.
• Let these chamomile flowers steep for 10 minutes

Drinking three cups of chamomile tea can give you a significant relief for back pain.

Learn also: 20 Useful Home Remedies for Swollen Gums Around Tooth

9. Milk

Milk is rich in calcium that plays the important role in keeping the muscles healthy and the bones strong. Lack of calcium can lead to back pain. Therefore, experts always suggest not only children but also adults need to consume enough calcium daily to relieve and prevent back pain. Milk is one of effective home remedies for back pain I would like to introduce in this article.

Here are the effective ways on how to use milk as home remedies for back pain:

• Drink one glass of milk daily. You should add some honey into this milk to make it taste well and fasten the healing process. Honey contains the healing process. It is also effective in alleviating the pain.
• Mix sugar and cuscus grass in equal quantities. Consume this mixture with one cup of warm milk daily to get a significant relief.

10. Stay Active

People who suffer from chronic back pain should stay active. Many people believe that bed resting for a couple of days can help to cure a backache. However, it is a wrong belief. In order to treat back pain, the doctor suggests patients of back pain should get up, stay active, and move around as possible as they can. Sitting or lying persistently in the same position not only inhibit the relief process but also worsen the condition. If you want to speed up the healing process, you need to do the slow movements such as stretching and walking. If you want to rest your aching back and lie down, you should lie down straight on the back and place two pillows on the knees. Moreover, resting constantly may weaken the back muscles.

11. Hot Bath

Cold compression can give a significant relief for back pain while hot bath can help to alleviate inflammation and pain. In order to treat both upper back pain and lower back pain, you just need to soak your body in the bath filled with hot water for half an hour. The heat can increase elasticity and alleviate discomfort.

However, it is important to know that pregnant women should not use this kind of home remedies for back pain. But if pregnant women want to find a relief for their back pain, they can use a hot water bottle and an infrared lamp.

Alternatively, you can use the heat for your back pain by soaking a towel in the bowl of hot salted water. Squeeze the excess water from this towel and then apply it to your back.

Doing this treatment daily can help to treat back pain completely.

12. Honey

Honey contains antibacterial, antiviral and anti-inflammatory properties. Therefore, honey is one of home remedies for back pain you should look for.

Here is the instruction on how to use honey to treat back pain:

• Add one tablespoon of honey in a glass of warm water
• Consume it in the morning with your empty stomach

You should repeat this treatment daily to get a significant relief.

13. Increase Vitamin C Intake

Patients getting diagnosed with back pain often suffer from vitamin C deficiency. Therefore, it is recommended including vitamin C rich foods in your diet. You should eat all citrus fruits such as strawberries, tomatoes, broccoli, and blueberries, etc.

You can take vitamin C supplements. But you should consult your doctor carefully before taking.

14. Buy A New Mattress

A soft, sagging mattress can contribute to the back problem and worsen the condition. Therefore, you should invest a new mattress. However, if you cannot buy a new mattress, you can place a three-quarter-inch-thick piece of plywood between the box spring and mattress.

15. Meditate Twice Daily

Meditation is also one of the effective home remedies for back pain. There are many varieties of meditation. In meditation, you just need to close your eyes, sit comfortably and let your thought wander.

If you find sitting up straight and crossing your legs difficult, you do not need to do that. You can apply a heating pad on your back to relieve the pain significantly

16. Take Anti-inflammatory Herbs

Anti-inflammatory herbs are home remedies for back pain I also would like to introduce to you in this article. Some kinds of herb that can help to alleviate the inflammation and reduce the back pain include chamomile, mint, and black cohosh. Moreover, lavender oil possesses a pleasant fragrant that can relax your muscles and reduce the awful pain caused by back pain. Furthermore, cayenne pepper is effective in boosting the blood circulation because of its warm properties. When the blood circulation is increased, your body can get rid of the substances like lactic acid. As a result, the back pain is improved.

17. Stretch Before Bedtime

The back pain may make you feel difficulty in sleeping. Stretching before bedtime can give you a significant relief as home remedies for back pain. Before you go to bed, it is a good idea for you to stretch out the back muscles for a few minutes to prevent cramp.

Here is the instruction:

• Stand up and face the wall
• Place your palms on the wall with the leg standing straight, the heels pressed down opposite the floor and the elbows bending slowly
• Stretch out your body until the calves is stretched

You should keep this position for 5 minutes and then repeat it again. If you want to get a good result, you should do this stretch daily before bedtime.

18. Banana

Banana is one of healthiest fruits in the world that you should include it in your daily meal. It is proved that including banana in your diet can help to alleviate back pain and cramping. This is because patients with back pain experience potassium deficiency. Banana has a great source of potassium. It is estimated that one banana can contain 450 mg of potassium that can protect your back muscle. According to The American Dietetic Association, your body needs 2,000 mg of potassium daily.

19. Drink Water

Water is beneficial for overall health. Moreover, it is also one of the home remedies for back pain. When you exercise, the constantly running sweat can make your body lose water. As a result, it makes the muscle tense and increases the risk of developing back pain. Therefore, before and after exercise, you should drink enough water. Before running, you should drink a cup of water to prevent back pain and cramp. However, it is important to know that drinking too much water can cause a mineral imbalance in your body. It is recommended drinking 8 glasses of water per day.

20. Rosemary

Both fresh and dried rosemary leaves can help to treat swelling, inflammation, and back pain. The anti-inflammatory properties in rosemary can help to calm the back muscle and relieve the pain quickly. When your skin absorbs the rosemary, it can give you a significant relief.

Do this:

• Add one ounce of rosemary leaves in a pint jar filled with boiling water
• Wrap this jar
• Let it steep for about 30 minutes
• Wash three times daily

21. Apple Cider Vinegar

Apple cider vinegar has many benefits. It can be used for culinary and medical purposes. People often use apple cider vinegar to treat stiff muscles and cramps that include back pain.  Here are the methods using apple cider vinegar as home remedies for back pain.

Method 1;

Do this:

• Add one or two tablespoons of apple cider vinegar in a glass of water
• Drink it daily until the back pain disappear

Method 2:

Do this:

• Put 1 teaspoon of honey, 2 teaspoons of apple cider vinegar, a fresh mint in 8 ounces of cold water
• Consume this solution daily to get a good result

22. Home Remedies For Back Pain With Blackstrap Molasses

If you are looking for home remedies for back pain, you should not ignore blackstrap molasses. According to the Earth Clinic, patients with back pain can get a significant relief if they consume one tablespoon of blackstrap molasses and drink one cup of coffee. Blackstrap molasses have a great source of magnesium. Patients with back pain have a magnesium deficiency. Therefore, it is a good idea to increase the magnesium intake by consuming blackstrap molasses.

Moreover, the combination of blackstrap molasses and apple cider vinegar is also effective in treating back pain and alleviating inflammation significantly.

You will need:

• 1/4 cup of blackstrap molasses
• 1/2 cup of apple cider vinegar
• 1 1/2 teaspoons of ground ginger
• 2 quarts of water
• 1/2 cup of honey or sugar

Do this:

• Mix blackstrap molasses, apple cider vinegar, ground ginger and sugar (you can replace sugar with honey)
• Add this mixture to 2 quarts of water
• Stir it thoroughly
• You can add some ice cubes into this solution before consuming it
• Repeat this treatment daily until you get a satisfactory result

23. Coconut Oil

Coconut oil is also effective in alleviating back pain and inflammation. In order to treat back pain completely, you should use coconut oil daily. Moreover, mix two tablespoons of coconut oil with a sufficient amount of butter and consume it daily. Alternatively, you can mix coconut oil and cocoa powder to create coconut oil fudge that is considered as one of the home remedies for back pain.

24. Home Remedies For Back Pain – Hot Pepper Rubs

Hot pepper contains Capsaicin that is beneficial in alleviating lower back pain, upper back pain, arthritis, and joint pain. You can find Capsaicin in pain relieving cream. However, you can create the homemade cream with hot pepper for your home remedies for back pain.

Do this:

• Mix 1/2 cayenne pepper with a cup of olive oil
• Rub this mixture to your affected areas
• Leave it for 30 minutes
• Rinse it off with lukewarm water

If the olive oil is not available you can mix cayenne pepper with coconut oil or aloe vera gel. When you do this treatment, you should make sure that this mixture does not get into your nose, mouth, and eyes. Because hot pepper can cause irritation in some people, you should test on the small area of your wrist first. If you feel comfortable, you can apply it to your affected areas. It is important to know that some people may have an allergic reaction to this mixture.

25. Acupuncture

Acupuncture is a medical technique used in East Asia. In acupuncture, the needles are inserted into several specific points of your body that are related to various systems of emotional and physical health. Acupuncture is often used to treat many health problems such as indigestion, migraine headaches, morning sickness, and back pain. Acupuncture is safe to use as home remedies for back pain caused by pregnancy. Many patients with back pain have said that this treatment is effective. However, acupuncture should be administered carefully because it may lead to some unwanted side effects such as headaches, nausea, and overstimulation especially in people who are pregnant or diagnosed with certain health conditions. Therefore, if you want to use this treatment for alleviating back pain, you should consult your doctor carefully to make sure that the acupuncture is safe and suitable for you. If the back pain is caused by pregnancy, you should consult a certified therapist that has a great established experience.

26. Swimming

Swimming is recommended an exercise that helps to alleviate the back pain. Studies found out that swimming can decompress the spine and tone your legs, back, arms and core muscles. When you swim, you should breathe fully and deeply to make sure that you stay afloat. Deep breathing can help you to relax physically and emotionally. Moreover, swimming can strengthen the back and chest muscles.

27. Ice

Ice is the best treatment within the first 24 to 48 hours of injury.

The reason why is it reduces inflammation temporarily and eases discomfort by preventing nerves from sending pain signals to the brain.

How to apply: Place ice cubes in a plastic bag, then wrap it in a towel. Put it on the painful area for 20 minutes, and then take it off for 30 minutes. You should do it several times a day for better result.

28. Heat

After 48 hours from injury, you should switch from cold to heat for stimulating blood flow. According to Mrs. E. Anne Reicherter, the warmth is useful for pain relief because it lets the muscles relax, and slow down the processes of inflammatory.

How to apply: Dip a towel in very warm water then wring it out. Place the towel on the painful area, and then cover it with plastic wrap. Put a heating pad which is set on medium on it. Leave it for around 20 minutes. Repeat 3-4 times for several days. Furthermore, you could try to soak in a tub of hot water for 20 minutes or more. If you are pregnant, ask your doctors before trying a hot soak.

29. Home Remedies For Back Pain – Low-Impact Exercise

Almost problems about muscles will be improved by low-impact activities such as jogging, biking and swimming which may help to reduce pain. It is a very useful home remedies for back pain which you should apply.

How to apply: Do low-impact activity for 30 minutes, three times a week.

Note: You also can try strength training.

30. Massage

It might be beneficial if asking somebody to massage the aching area for you if possible. You can use a “back rub” cream or ointment but be careful, because some topical creams may cause skin irritation after several applications.

Simple massage for your back: Put some tennis balls into a long sock, tie the end of the sock. Then ask somebody to roll it over your back.

31. A Good Night's Sleep

Amount and position of sleep is very important for people who suffer back pain. A peaceful sleep may help to reduce stress, reduce inflammation at joints and cure strained muscles. To have better night's sleep, let’s begin with a good mattress and right position when sleeping

Some below tips maybe useful for your back:

• If back sleep, put pillows under your knees
• If side sleep, put pillows between your knees to keep the spine in a neutral position.
• Softer bed may be better for your back. A study showed that people who slept on harder beds experienced more back pain than who use softer ones

If you are looking for best home remedies for back pain, don’t forget to apply it.

32. Yoga

If you are looking for home remedies for back pain, don’t forget yoga which is considered as a very good treatment.

Yoga is effective in boosting the strength of bones and keeping your mind healthy. Moreover, many people use yoga method to ease their pain. It is recommended doing 20-minute yoga to alleviate pain carefully.

Many studies found out that yoga and pilate session are effective in alleviating the pain and getting rid of the emotional stress that can increase the risk of developing back pain. Mrs. Susi Hately Aldous who is the owner of Functional Synergy company and the author of many popular international yoga books as well, said back pain condition is improved through yoga in 3 ways: First of all, it helps to unwind myofascial imbalances and tightness; Secondly, it improves body awareness; Finally, It helps breathing is better.

33. OTC Drugs

Only using ice and heat pad is not enough for pain relief, we also need some over-the-counter drugs. Let’s try some drugs which prevent inflammatory or NSAIDs (Advil for example), and acetaminophen (such as Tylenol) to reduce pain.

How to apply: Follow the indicated dosage in the label.

Note: NSAIDs may have side effects such as stomach and liver problems. Ask for doctor’s advice if your pain does not relieve after you take recommended dosage

34. Home Remedies For Back Pain – Natural Supplements

There are some natural supplements which may benefits your back pain. Let’s refer to some advices from Doctor Grossman for her patients who suffered back pain as belows:

• Take 500mg Glucosamine three times per day
• Take 2 teaspoons of Flaxseed oil per day
• Take Calcium and Magnesium with indicated dosage on the label
• Take 50mg Zinc per day
• Take 2000mg Vitamin C per day

According to Doctor Grossman, Those above supplements are the best for back pain. For topical treatments, you should try arnica gels or creams which are very useful and inexpensive too.

35. Looking For Good Postures

The postures may affect your back pain a lot. If you are an officer, working in front of the computer for eight or more hours a day really push high pressure on your back. Sitting at right position may save you from discomforts of back pain.

How to apply: Make sure that you sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor.

Another option: If possible, use a stability ball as your desk chair.

If you want to know more about natural, at home remedies for other diseases and conditions go to our main Home Remedies page. After reading the article of 35 best natural home remedies for back pain, hope that it will help you to figure out how to cope with your back pain. However, the article is only for the informational purpose, thus, you should meet your doctor to get advice before applying any home remedy. If you have any question, or you know other natural home remedies for cough, please leave them below. If you find this article and this website is beneficial, don’t hesitate to share with your friends.