Home Remedies To Relieve Back Pain

Causes Of Back Pain

Any damage or injury to the muscles, ligament, or discs of your back can lead to a back pain. The most common causes of strained ligaments, muscles or spasms include:
  • Improper lifting of an object
  • Lifting heavy objects
  • Poor or awkward posture
  • Unsuitable mattress
  • Sleeping disorders
  • Medical conditions like a fever or infection affecting the spine
  • Arthritis
  • Age (older people are affected more by back pain)
  • Gender (females are more prone to back pain than males)
  • Pregnancy
  • Smoking
  • Strenuous physical workout or exercise
Any of these could be a cause of your back pain. In some cases, the cause may remain unknown. Individuals affected by back pain exhibit certain symptoms. Let’s take a look at them.

Symptoms Of Back Pain

The common signs and symptoms of back pain are:
  • Increased body temperature
  • Swelling on the back
  • Unceasing backaches
  • Numbness around the back and buttocks
  • In some cases, the pain extends to the legs and knees
  • Pain worsens after long periods of sitting
These symptoms are usually mild to moderate. I the symptoms are critical, seek medical help right away. But if you are suffering from mild to moderate back pain, following the safe and natural remedies mentioned below can help relieve the pain.

Home Remedies For Back Pain Relief

1. Essential Oils

a. Lavender Oil

You Will Need
3 to 4 drops of lavender oil
What You Have To Do
  1. Apply lavender oil to the affected area on your back.
  2. Massage gently.
How Often You Should Do This
Do this at least twice daily.
How This Works
Lavender oil has many medicinal uses. The antispasmodic and analgesic properties of lavender oil can help in relieving pain and muscle spasms while its anti-inflammatory properties can help in reducing the swelling.

b. Peppermint Oil

You Will Need
  • 5 to 6 drops of peppermint oil
  • 1 tablespoon of any carrier oil (coconut or almond oil)
What You Have To Do
  1. Mix a few drops of peppermint oil with a carrier oil of your choice.
  2. Apply this blend to the affected area.
How Often You Should Do This
Do this twice daily.
How This Works
The soothing and anti-inflammatory nature of peppermint essential oil can give you quick relief from back pain. Peppermint oil also exhibits antispasmodic properties, which can help in relieving muscle spasms.

2. Other Oils

a. Castor Oil


You Will Need
1 tablespoon of castor oil
What You Have To Do
  1. Warm the castor oil and massage this on the affected area of your back.
  2. Leave it on overnight.
How Often You Should Do This
Do this once daily.
How This Works
Castor oil contains ricinoleic acid that exhibits anti-inflammatory and analgesic properties. It not only treats the inflammation that accompanies back pain but also accelerates recovery.

b. Olive Oil

You Will Need
1 tablespoon of olive oil
What You Have To Do
  1. Warm some olive oil and massage it gently on your back.
  2. Leave it on overnight.
How Often You Should Do This
You must do this at least once daily.
How This Works
Olive oil is proven to exhibit anti-inflammatory and analgesic properties. A combination of these properties can be of great help in treating back pain as well as its painful symptoms.

3. Epsom Salt Bath

You Will Need
  • 1 to 2 cups of Epsom salt
  • 1 bucket of water
What You Have To Do
  1. Add Epsom salt to a bucket of water.
  2. Soak and relax in this water for 10 to 15 minutes.
How Often You Should Do This
Do this thrice in a week.
How This Works
Epsom salt, also known as magnesium sulfate, is anti-inflammatory due to its high magnesium content. Magnesium has also been found to be helpful in relieving pain.

4. Fenugreek

You Will Need
  • 1 teaspoon of fenugreek powder
  • 1 glass of hot milk
  • Honey (optional)
What You Have To Do
  1. Take a teaspoon of fenugreek powder and add it to a glass of hot milk.
  2. Consume this.
  3. You can also add honey for flavor.
How Often You Should Do This
You must do this once every night.
How This Works
Fenugreek is quite popular for its natural anti-inflammatory properties. Some studies have also found it to be helpful in relieving pain. This makes fenugreek one of the best natural home remedies for back pain relief.

5. Turmeric

You Will Need
  • 1 teaspoon of turmeric
  • 1 glass of hot milk
What You Have To Do
  1. Mix a teaspoon of turmeric in a glass of hot milk.
  2. Consume this mixture.
How Often You Should Do This
Drink this at least twice daily.
How This Works
Turmeric contains a compound called curcumin, which has anti-inflammatory and pain-relieving properties and wide medicinal applications. These properties of turmeric can be used to treat and relieve back pain and its symptoms.

6. Heating Pad

You Will Need
Heating pad
What You Have To Do
Apply a heating pad on your back and leave it on for 25 to 30 minutes.
How Often You Should Do This
Do this at least once daily.
How This Works
Heating pads can work wonders in relieving your back pain. Heat therapy is found to have analgesic (pain-relieving) effects on the affected muscles and can hence help in relieving muscle spasms and pain.

7. Ice Packs

You Will Need
Ice Pack
What You Have To Do
Apply an ice pack on your lower back and leave it on for 15 to 20 minutes.
How Often You Should Do This
Do this 1 to 2 times a day.
How This Works
Similar to heating pads, ice packs are also found to have anti-inflammatory and analgesic effects on back pain.

8. Vitamins

Many vitamins are found to be effective in relieving back pain and its symptoms. Vitamin B12 can ease your back pain by reducing the pressure on your back with its potential anti-inflammatory and analgesic properties. Vitamins C, D, and E are also found to reduce and treat the symptoms of back pain while also promoting your overall health with their anti-inflammatory and antioxidant properties. However, it is best to try and increase the intake of these vitamins via your diet instead of opting for supplements. Seek medical advice if you want to take supplements for any of these vitamins.

9. Ginger

You Will Need
  • 1 to 2 inches of ginger
  • 1 cup of hot water
  • Honey (optional)
What You Have To Do
  1. Steep the ginger in a cup of hot water for 5 to 10 minutes.
  2. Add honey for taste and consume before it turns cold.
  3. Alternatively, you can use ginger oil to massage your back.
How Often You Should Do This
Do this at least twice daily.
How This Works
Gingerol is one of the active components of ginger. It is widely used for its anti-inflammatory and pain-relieving effects.

10. Basil Leaves

You Will Need
  • 1 to 2 teaspoons of basil leaves
  • 1 cup of hot water
  • Honey (optional)
What You Have To Do
  1. Steep the basil leaves in hot water for 10 minutes.
  2. Add honey for flavor and consume this tea before it turns cold.
  3. Alternatively, you can apply basil oil.
How Often You Should Do This
You can drink this tea 2 to 3 times a day.
How This Works
Basil leaves contain some important oils like eugenol, citronellol, and linalool. These oils exhibit anti-inflammatory and pain-relieving properties, which can be used to treat back pain.

11. Garlic

You Will Need
  • 8 to 10 garlic cloves
  • A clean towel
What You Have To Do
  1. Crush the garlic cloves to form a fine paste.
  2. Apply this paste to the affected area and cover it with a clean towel.
  3. Leave it on for 25 to 30 minutes and then wipe it off with a wet piece of cloth.
  4. Alternatively, you can also chew on 2 to 3 cloves of garlic every morning.
How Often You Should Do This
Follow this remedy at least twice daily.
How This Works
Garlic contains components like selenium and capsaicin, which are known for their anti-inflammatory and analgesic effects. The combined effects of these garlic compounds can be very helpful in treating back pain.

12. Milk

You Will Need
1 glass of milk
What You Have To Do
Heat a glass of milk and consume it daily.
How Often You Should Do This
Do this 1 to 2 times a day.
How This Works
Milk is proven to exhibit anti-inflammatory properties, and this makes it one of the easiest and most efficient ways to treat back pain. In addition to this, milk is a rich source of calcium that can help strengthen your bones, thereby preventing the recurrence of back pain, which could also be a result of weak bones.

13. Pineapples

You Will Need
  • 1/2 cup of pineapples
  • 1 cup of water
What You Have To Do
  1. Blend the pineapples with water.
  2. Consume this daily.
  3. Alternatively, you can also eat half a cup of pineapples.
How Often You Should Do This
You must do this once daily.
How This Works
Pineapples are a rich source of an enzyme called bromelain. Bromelain exhibits anti-inflammatory and analgesic properties that can be helpful in the treatment of back pain.

14. Aloe Vera Juice

You Will Need
1/4-1/2 cup of aloe vera juice
What You Have To Do
  1. Drink aloe vera juice daily.
  2. Alternatively, you can also apply aloe vera gel on your back.
How Often You Should Do This
Do this once daily.
How This Works
Aloe vera is a medicinal herb with anti-inflammatory and analgesic properties that can help treat back pain.
Regular use of these remedies will help you combat back pain and its symptoms. In addition to these remedies, you can also follow the tips discussed below to increase the efficacy of your treatment.

Preventive Tips

  • Avoid foods such as sugar, refined grains, dairy products, and red meat, all known to cause inflammation that can worsen your back pain.
  • Increase your intake of fresh fruits and vegetables, fishes, nuts, and yogurt. These foods are not only anti-inflammatory but also a rich source of calcium.
  • Practise yoga poses and exercises such as Child’s Pose, Pigeon Pose, and Triangle Pose that require you to stretch your back and legs.
  • Make sure you provide support to your back when you sit or lie down for long periods.
  • Indulge in a gentle and soothing massage as a therapy to treat your back pain.
  • Drink plenty of water to keep the discs of your backbone hydrated and healthy.







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