Home Remedies for Back Pain | Natural Treatments

Say Goodbye to Back Pain: Natural Home Remedies That Work

Back pain is the most common condition experienced by most people. Back pain can vary from a dull ache to sharp, persistent pain that affects your everyday life. Several factors lead to back pain, including muscle or ligament strain, arthritis, osteoporosis, lack of exercise, repetitive movement, and more. However, as suggested by experts, home remedies and simple self-care practices can help ease the symptoms within a few weeks. The goal of these techniques is to achieve holistic and long-term recovery without the use of invasive or drug-based treatments. 

Overview of Back Pain and Common Causes

Pain, inflammation, stiffness, and tenderness are common back pain symptoms. Along with the causes mentioned earlier, several factors increase the risk of back pain, including age, lack of exercise, carrying heavy weights, underlying diseases, poor posture, smoking, etc. In addition, different types of back pain can be resolved with a comprehensive diagnosis and home remedies to cope with the pain. 

Mechanical Back Pain

Back pain that originates from issues linked to the spinal joints, discs, vertebrae, or soft tissues is mechanical back pain. Lifting heavy objects or a fall/accident can damage the spine leading to this condition. The pain usually lasts for less than 4 to 6 weeks. Mechanical back pain is mainly felt in the lower back and may radiate to the thighs and buttocks. Since the source of pain is the spine, the surrounding ligaments and muscles may develop spasms. 

Radicular Back Pain

Pain that radiates from the back and hips down the legs and through the spine is referred to as radicular back pain. In addition to pain, you may also experience numbness, tingling, and muscle weakness. These symptoms usually occur when the spinal nerve gets compressed or inflamed due to diabetes, herniated discs, nerve root injuries, arthritis, and spinal surgeries. 

Compressed Nerve Root Pain

As the name suggests, nerve root pain originates from damaged or compressed nerves in the spine. Several causal factors damage or compress nerves, including bone spurs, inflammatory diseases, spinal stenosis, spondylosis, etc. Compared to radicular back pain originating from one single nerve root, this condition can originate from multiple nerve roots. 

Home Remedies for Back Pain

If back pain is impairing your daily functioning, our experts recommend incorporating certain practices into your routine to help you cope and recover.  

Diet for Back Pain

A balanced diet is one of the most crucial remedies for any illness, including back pain. Several anti-inflammatory foods can be incorporated into your diet, including spices, wholegrain, fruits and vegetables, fiber, yogurt, green tea, and black pepper. In addition to reducing pain, these foods nourish the musculoskeletal system to avoid future injuries and discomfort. 

Practicing Good Posture

Paying attention to your posture and taking steps to fix it is essential to cure and prevent back pain. Several exercises can help improve posture, including yoga, aerobics, tai chi, pilates, and swimming. Further, avoiding sitting for long periods is important as this leads to stiffness and discomfort. Fixing your sleeping posture, choosing a chair that supports your spine, and picking out the right shoes can also help improve your posture.

Gentle Exercise for Back Pain

Our experts suggest that basic stretching and stretching exercises can help release tightness and pain in the back. Specific exercises focus on soft tissue mobilization and improve circulation, flexibility, and range of motion. These exercises can be modified based on the degree of pain to help you cope and recover effectively. 

Heat and Cold Therapy

Alternating between hot and cold packs is a common home remedy that helps reduce inflammation and delivers instant pain relief. Applying an ice pack over the affected area for at least 20 minutes, followed by a heating pad, will help increase blood flow and promote healing. Remember that as you follow this method, wrap a thin cloth or towel around the packs to prevent frostbites or burns. 

Herbal Remedies

Experts suggest incorporating ginger, turmeric, galangal, and cayenne into your diet to reduce pain. These spices have anti-inflammatory properties and possess bioactive compounds (capsaicinoids, zingerone, and gingerol) that decrease the level of neurotransmitters that cause pain and inflammation.

Yoga and Massage

Practicing yoga or engaging in massages can help release tightness and excessive tension in the back. Specific types of massages, like soft tissue manipulation, encourage physical and mental relaxation by releasing endorphins. 


There are several essential oils used in aromatherapy that help cure back pain. Common ones include peppermint, wintergreen, lemongrass, ginger, lavender, eucalyptus, rosemary, chamomile, and sandalwood oils. These essential oils can be applied to the affected area, inhaled, or infused in baths. 

Take Away

Our team of experts follows a holistic recovery mode consisting of specialized treatment modalities (chiropractic care, aqua therapy, electrotherapy) and age-old remedies that can be practiced in the comfort of your home. Further, Physiotattva’s services are not only limited to pain relief but also focus on improving your overall well-being.  

Frequently Asked Questions

What relieves back pain fast?

Several techniques can help relieve back pain fast. A few include-

  • Ice and heat therapy 
  • Gentle stretches
  • Massages 

How can I cure my back pain at home?

Our experts suggest various remedies to cure and prevent back pain, including- 

  • Maintaining a balanced diet of cruciferous vegetables, spices, and fiber.
  • Practicing gentle stretches and staying active.
  • Maintaining a good posture
  • Using ice and heat packs to alleviate inflammation and pain.

What is better for lower back pain, heat, or cold?

Ice is usually better for lower back pain as it blocks swelling, inflammation, and pain immediately. It also helps enhances the effects of a heat pack that follows. Remember that wrapping it with a towel is essential to prevent frostbite and further damage as you apply ice. 

Is it safe to try home remedies for back pain without consulting a doctor?

The outcome of following home remedies without consulting a doctor depends on the nature and severity of back pain. Our experts recommend getting a comprehensive diagnosis from the doctor and verifying the specific home remedies you can use to cope with your back pain.  

Can home remedies for back pain provide long-term relief?

Home remedies that involve improving your posture, staying active, eating nutritious food, and more provide long-term benefits, including pain relief and a more enhanced quality of life and functioning. However, depending on the nature and severity of the pain, most experts recommend following a combination of specialized treatments and home remedies for long-term relief.