Back Pain Remedies

The Best Back Pain Remedies to Naturally Relieve the Ache

Check out down below what the best at-home back pain remedies are and how to prevent back pain in the future… If your pain is severe, you can also seek professional help, like physio clinic Delta.

There are no many things that can disable you as quickly and thoroughly as pain in your lower and middle back. Not only it makes heavy physical work impossible, but even just sitting at your desk in the office can be agonizing.

Ironically, that’s what probably got you into your position in the first place. The most often causes of back pain are either an injury(usually after lifting a heavy object or a sudden movement) or muscle tension and stiffness caused by long sitting in incorrect posture.

In case of an injury, putting cold compresses on the painful part can help numb the pain and reduce the inflammation. On the other hand, with stiff muscles, warming up the area is what can help you the most.

Other than that, here’s what else you can do to get yourself back in shape:

Best Natural Back Pain Remedies:

Change your working habits

Long Sitting

A lot of people that spend hours each day sitting at the computer will experience back pain sooner or later in their lives. When sitting(especially in a poor posture), your spine suffers up to 90% more pressure than when you are standing.

That is why it is important to pay attention to how you are sitting and try and avoid some common mistakes. For example, while at your desk, try not to lean forward from your lower back. Make sure your shoulders are standing straight instead of rolling forward.

If you are reading or looking at your phone a lot, bring it to your eye level rather than spending a lot of time with your head tipped forward. And try to keep your elbows close to your body – even something simple, like stretching your arms forward to type on your keyboard, can put a lot of stress on your spine if you are doing it for a long time.

On the other hand, if your job includes a lot of heavy lifting, you should learn how to do it properly. You should squat and use your leg muscles when standing up, not your back muscles.

Watch how you sleep

Improper sleeping position

Just like long term sitting, hours of laying with your spine in an awkward position can ultimately cause back pain. And if you are already suffering from back pain, it can make the condition much worse.

On the other hand, sleeping in a right position is one of the best natural back pain remedies. Not only it prevents back aches in the future, but it also takes pressure off the spine and that way relieves the existing pain.

It doesn’t really matter if you are sleeping on your back, side or your stomach. What’s important is to try and keep your spine aligned at all times. A small pillow can help you with this – you should put it under your knees when you are sleeping on your back, between your knees when you’re sleeping on the side and under your lower abdomen for sleeping on your stomach.

If your back pain comes from herniated disc, fetal position might be perfect for you because it helps open up the space between vertebrae.

Low intensity exercises

Low intensity exercises

Regular exercising can help keep your spine and muscles strong and flexible, preventing the back pain in the future. But even while you’re experiencing back pain, making yourself to do a few exercises can help relieve the pain.

However, it is very important not to go against the pain and force yourself to do more than you realistically can at the moment. No “showing your spine who’s the boss”, because right now – it’s not you.

All you need are some low intensity exercises, just to keep yourself moving and stretch and relax your muscles a bit. A short walk, yoga or swimming would probably be the best choices.



A simple daily stretching routine keeps your spine and muscles strong, healthy, flexible and relaxed. It is one of the most effective back pain remedies, and one of the most popular ones, since it is easy to incorporate into pretty much any lifestyle.

The stretches that can help you the most to prevent and treat back pain are:

  • bending down and touching your toes with your fingers
  • child’s pose – Kneeling on the floor with your knees wide apart, sit on your heels and lean forward until you place your head on the floor. Stretch your arms, palms down, out in front of your head.
  • cobra pose – Lying on your stomach, hands palms down next to your shoulders, straighten your elbows to lift your chest forward and up.
  • cat-camel– While on your hands and knees, slowly and gently alternate between arching your back upward and dipping it towards the floor.
  • knee to chest – Lying on the floor, lift one leg at the time, bringing the knee to your chest.



Since tense, stiff muscles are often the cause of the dull ache in your back, a massage can help relax those muscles and relieve the pain. And it doesn’t have to cost you a fortune – studies show that relaxation massage a friend can give you at home is almost as effective as structural massage.

Massage stimulates the blood flow, encourages the muscle recovery and helps relieve the soreness and pain. For even better results, you can use a medicated ointment during the massage.

Thai massage also has some interesting techniques for relieving back pain. For some points on how to do a relaxing Thai back pain massage, you can check out this video.

Take an Epsom salt bath

Epsom salt

Epsom salt baths became very popular lately, especially amongst athletes and people who suffer from back pain and chronic muscle aches. Even a plain warm bath can help relax spasms in your muscles and lessen the pain, but adding Epsom salt to it raises this treatment to a whole other level.

Epsom salt contains magnesium and sulfate. They both get absorbed through our skin and into the body, where they help reduce inflammation, relieve migraines, treat insomnia, detoxify the body and improve nerve and muscle function.

To make an Epsom salt bath, dissolve 1 – 2 cups of Epsom salt in a tub filled with warm water. You can also add a few drops of lavender essential oil, to create a full spa-like experience. Sink in and relax for 10 – 20 minutes.

Food can help you

Anti-inflammatory food

It may seem like a stretch, but healthy diet really is one of the best natural back pain remedies. Sometimes just achieving a healthy weight can take the pressure off your spine enough to stop the pain. Also, calcium-rich food can strengthen your bones and improve your mobility.

Food is also a great way to provide your body with natural anti-inflammatories. In fact, a few studies have shown that an anti-inflammatory diet can be equally efficient in lessening the aches as aspirin or ibuprofen.

The foods that can help you the most to soothe inflammations and ease the back pain include: green food (such as spinach and kale), fatty fish, carrots, beet, strawberries, blueberries, oranges, tomato, olive oil, avocado, nuts and seeds.

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