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Home Back Pain Remedies

  • Published: 2009-02-17 (Revised/Updated 2016-08-24) : Author: Mavis Butcher
  • Synopsis: Article provides a number of helpful tips on ways to reduce back pain without the use of painkillers.

Quote: "Most artificial methods of back pain relief, such as painkillers and the like, only work on the surface. The sensible thing to do is to tackle the root of the problem."

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Have you been experiencing back pain recently and wish you could somehow find a magical back pain remedy that would instantaneously erase your problem? Of course, you get some great ointments and creams in the market that give you a good measure of relief from your back pain.

Strenuous physical activities, heavy lifting, abrupt or weighty movement, bending or twisting, improper positioning of the body and being stationary for an extended period of time can trigger lower back pain or may aggravate any back disorder that a person may already have.

Try out these absolutely easy-to-follow back pain remedies and you will be surprised at how easily and quickly you are able to snap out of your current back pain problem.


The first homemade back pain remedy is to apply heat on the affected area. We all know that heat enhances blood circulation, loosening up the muscles and relaxing them. Blood flow to any injured area lets it heal much faster. We could have unknowingly injured our back while suddenly jerking, twisting or leaning forward. It could even have happened while we were driving and had to use the brakes suddenly, causing the body to jerk forward. If this is the case, the 'injury' is minor and the back pain will immediately respond to a hot shower or the application of a heating pad.


Apply ice as necessary. In one study, two-thirds of people with back pain reported significant relief after using an ice pack. "Wrap some ice cubes or an ice pack in a towel and lay it over the sore area for 20 minutes,"


Try household painkillers or anti-inflammatory drugs such as aspirin, codeine or paracetamol. If you take it regularly, it will not only relieve your backache but will also reduce any inflammation. The latter effect is most important in those conditions that involve some inflammation like facet joint irritation.


Yet another very common-sense back pain remedy is to keep up with regular and moderate exercise. Exercise loosens up the muscles, heals them and prevents them from further damage in the future. Start off with an easy exercise schedule. If you find it difficult to stand and bend to touch your toes, start by sitting, keeping the feet shoulder-width apart. Leaning forward to touch the toes then becomes simple! Once you start getting used to exercise, slowly build up your workout schedule, taking care never to injure yourself in the process. Never ever try to overreach your limits while exercising. Just give the body the level of exercise it needs to keep healthy. Moderate exercise is more than enough to keep the back muscles well oiled!

Sleeping Position:

Your sleeping position may possibly be the reason for your problem; to address this, place a pillow beneath your head to support your neck and also a pillow between your knees when sleeping in a fetal position.

Stand up:

Take a stand against sitting. Sitting puts pressure on the shock-absorbing disks in the spine. That's why truck drivers, office workers, and other people whose jobs require sitting for extended periods are at highest risk for lower-back pain.


Quite obviously, yoga would be the first thing which comes to mind when we talk about a natural remedy for any kind of pain. Yoga proposes many kinds of exercises (or asanas) for curing back pain. If you are new to yoga, you may want to first consult a yoga teacher who would suggest the exercises you should do to alleviate your pain. He may even recommend some herbs or diet you should follow to get rid of back pain.

Breathing exercises:

Related to yoga, and called Pranayama, this technique brings together breathing, movement and meditation and is an easy and free alternative remedy for back pain.

Music Therapy:

Not many people are aware of this natural therapy, but studies have shown it to be effective in reducing pain as it minimizes anxiety and depression associated with back pain.

Acupressure and Acupuncture:

This is an old Oriental practice of applying pressure on some points on the body which then releases energy from those points and cures the disease. Specifically for back pain, it recommends pressing designated Acupuncture points behind the affected person's knees.


Massage is also an effective form of back pain relief, which is used to relax the muscles as well as to relieve pain. You may wish to engage the help of your family member, but he does not have to be a trained massager to give a smoothing massage. He simply needs to have sensitive hands and to be willing and relatively free of tension.


Low-impact aerobic exercises are best back pain remedy for all of us. This keeps the blood circulation at its optimum level, while giving the required movement to the back muscles without straining them. Swimming has proved to be the best exercise for the back, so do indulge more often in the pool!

Most artificial methods of back pain relief, such as painkillers and the like, only work on the surface. The sensible thing to do is to tackle the root of the problem. Both of the above-mentioned homemade back pain remedies work like a miracle. Of course, if your back is severely strained or if you are suffering from a particular medical condition affecting the back, it is best for you to approach your doctor and discuss the best back pain remedy in your case.


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