Top 8 Home Remedies for Back Pain you Want to Know


Back pain can be caused by a lot of factors. Did you bend the wrong way while you lift a heavy object? Are you suffering from arthritis? Whatever the cause is, pain in the back can be very difficult for you to shake or move.


At some point in your life, you’ve experienced it. If the pain isn’t serious, there are home remedies for back pain available that you can use to lessen it. However, if the pain already involves numbness or weakness in the legs, you should call your doctor right away.

At home remedies for back pain 

1. Cold compress

Cold compress reduces inflammation. At the first sign of pain, you should immediately apply cold compress or ice within 24 hours.

It’s true that the warmth feeling of a warm compress relaxes the muscles. You should avoid applying hot compress. This is because the warmth triggers inflammatory processes in the body, thereby, aggravating the pain. However, after 48 hours, you can switch to warm compress.

Whatever compress you use – heat or cold – you must take it off after 20 minutes. You must give your skin a rest.

After 2 days, your back pain should improve. If it still persists, you should talk to your doctor.

2. Massage

Massage therapy is one of the remedies that releases endorphins. They’re hormones that can block pain signals in the body. In this way, the pain will be reduced.

Endorphins’ effects are as strong as the pain medication you can purchase from a local pharmacy.

Another way to trigger their release is acupuncture. Aerobic exercise, meditation, and eating dark chocolates, among others, are great activities that release those feel-good messengers.

3. Stretch

One of the causes of back pain is bending forward a lot of time. To treat the pain, you can get up and stretch. Instead of bending forward, you should stretch backward. You should also stretch your legs.

Learning yoga and Pilates can greatly reduce the back pain. But you must do the stretching exercises associated with them on a regular basis. This means that after the pain is gone or relieved, you have to carry out stretching routine regularly.

4. Sleep

It is known that 2/3 of patients suffering from back pain are diagnosed with certain type of sleep disorder. With the lack of sleep, your back pain could get worse. It’s a vicious cycle that requires treatment for both problems.

If you can’t sleep, try relaxation techniques, eating the right foods, and exercise regularly. A combination of these approaches will alleviate your sleep problems and your back pain.

5. Increase Vitamin D intake

Doctors recommend getting enough vitamin D, if you have a chronic back pain. Having a low levels of this vitamin can cause fractures in the spine while weakening your ligaments and muscles.

Although vitamin D levels can be increased by exposing yourself to direct sunlight, you can’t get enough of it if you spend too much of your time indoors. Doctors advise to take at least 600 IU of vitamin D every day. Or eat foods rich in this vitamin, like herring, sardines, and tuna.

How to fix back pain fast with these herbal remedies

6. Ginger

Ginger has anti-inflammatory compounds which can give you a relief from a back pain.

You can drink a ginger tea couple times a day or make a ginger paste to help with the backache.

Make a paste. Mix 1 tbsp of ginger powder with couple drops of eucalyptus oil. Add enough water to make a thick paste. Rub the mixture on the painful area and leave it there for 15 minutes then rinse it off.

Make a tea. Cut thin slices of ginger root and place them in the boiling water. Boil them on the low heat for about 10 minutes and then drink it. You can add a spoonful of honey to the tea to make it tastier.

7. Basil leaves

Basil leaves are said to be very effective in treating back pain.

Make a basil tea. Add a handful of basil leaves (8-10 leaves) to a 1 cup of boiling water. Boil it until the water evaporates to half. Add a spoonful of honey for added taste. Drink the tea for once or twice a day.

8. Peppermint oil

Peppermint oil is commonly used for body aches.

Massaging your back with a peppermint oil relaxes the muscles and relieves the pain. Massage the oil over the aching area.

You can also add a few drops of peppermint oil in the warm bath water, lay back and relax. The bath water will sooth your achy back.

Note: peppermint essential oil should never be used undiluted on the skin or taken internally. Not recommended for kids under 12.

If these treatments do not heal the soreness, it could be a symptom of a nerve problem. Talk to your doctor about it.


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