We include products that we think are useful to readers. If you buy through the link on this page, we may earn a small commission. This is our process.
Back pain is a common problem that can interfere with a person’s work and personal life. Fortunately, there are many home remedies that can help relieve troublesome back pain.
Low back pain is a widespread problem that causes more disability than any other disease worldwide. As many as 80% of adults will experience low back pain at least once in their lifetime.
People also feel pain in other parts of the back, including the middle and upper back.
The back muscles and spine support most of the body’s weight. A person uses muscles for daily exercise, including sitting, standing, and walking.
Over-the-counter pain relievers, such as ibuprofen or acetaminophen, may help relieve pain. For those who want to try home remedies, some of the following treatments may be helpful:
When back pain strikes, getting up and moving around can be challenging. However, short-distance walking, yoga, water sports, or other low-intensity activities often help relieve back pain.
Exercise can relax tense muscles and release endorphins, which are the brain’s natural painkillers.
A person may also consider starting a daily exercise program, including strength training and stretching exercises, to help keep muscles flexible and strong.
Regular exercise can prevent future back pain caused by muscle tension.
The ice pack is most beneficial when a person uses the ice pack directly after an injury (such as a strain). Apply an ice pack wrapped in a towel directly to your back to reduce inflammation.
Cold may also have a numbing effect on sudden and severe back pain. A person can use an ice pack designed to relieve pain, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to add ice for more than 20 minutes at a time.
A heating pad
If there is no heating pad, people can use a hot water bottle or heat cloth bags of raw rice in a microwave oven.
People should be careful not to scald the skin with ice or heat.
The following stretching exercises may help relieve back pain.People should keep each stretch for 30 seconds or as long as they feel comfortable
Touch the toes: In addition to stretching the hamstrings, bending forward to reach the toes will help relax the muscles in the lower back.
Cobra posture: Lie on your stomach, put your hands down next to your shoulders, and gently lift your chest so that the top of your head points toward the ceiling.
Cat and cow style: Starting with your hands and knees, slowly alternate between arching your back toward the ceiling and leaning toward the floor.
Child posture: Sit on your heels with your knees hip-width apart, lean forward, put your head on the floor, and extend your arms in front of your head.
You can buy various analgesic ointments that can relieve back pain in pharmacies and drugstores online.
Creams that contain capsaicin, a compound found in chili peppers, may also help relieve pain.
An analgesic cream containing menthol has a cooling effect and can temporarily relieve back pain.
Arnica It is a homeopathic remedy that people can apply directly to the skin to treat muscle pain, swelling, bruises and minor injuries.
Many pharmacies sell it Arnica Creams and gels.It is also available online.
Although almost no scientific research can prove Arnica It is effective, it has a low risk of side effects, and some people may find it helpful.
A case report found that the combination of arnica and acupuncture and massage helped relieve the pain of chronic osteoarthritis.
Wearing shoes that do not fit or provide support may cause muscle strain in the back, legs, and even neck.
For example, high-heeled shoes can disrupt the alignment of the body and cause low back pain. A study found a link between long-term wearing of high heels and back pain.
Wearing very flat shoes will also increase the pressure on the feet and back.
If a person has frequent backaches, they should consider changing into shoes that fit and support their feet. If necessary, a podiatrist or podiatrist can help people find suitable shoes.
Incorrect posture due to listlessness or tension at the desk can cause back pain and other muscle aches. Using ergonomics to modify the workstation can help reduce pain caused by poor posture.
A person should make sure that their computer screen is level with the line of sight and their chair is at the correct height.
According to the U.S. Occupational Safety and Health Administration, proper ergonomics at work may help reduce back pain and other injuries.
If a person does any weightlifting for their work, they should squat down and use their legs – not their backs – as support. It is best to seek help or use a cart when moving very heavy objects.
Studies have shown that sleep disorders can make pain worse. Another study showed that lack of sleep can also affect the level of pain a person can tolerate.
Uncomfortable mattresses, improperly sized pillows, or lack of sleep can all cause back pain.
Most adults should have 7 to 9 hours of sleep per night, according to
Proper comfort and alignment of the back is essential for the quality of sleep and avoiding back pain in the morning.
Make sure that the pillow has enough support to keep the back and neck in a straight line. People sleeping on the side should put an extra pillow between their knees.
If lack of sleep is still a problem, a person should see a doctor. Sleep disorders are usually treatable. Getting enough rest may help relieve pain and improve a person’s overall health.
Stress can cause muscle tension and painful cramps, including back cramps. If chronic stress or traumatic events seem to cause back pain, a person can try stress-relieving techniques such as:
- Mindfulness meditation. A study showed that mindfulness-based decompression can improve back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to help relieve pain.
- Take a deep breath. Taking a few minutes of deep breathing can calm the body’s stress response.
- Progressive muscle relaxation. This involves tightening and relaxing the muscles of the body, focusing on one muscle group at a time. Lie on your back, a person can start from the feet and gradually move up to the shoulders.
- Guide image. This involves focusing on specific mental images to bring a feeling of relaxation. A study found that guiding images and music can help relieve chronic work-related stress.
- Yoga. Yoga focuses on specific postures and breathing, which can help relax, especially if you practice regularly. One review found that yoga is an effective stress management tool.
Many smartphone apps can be used to guide a person through relaxation techniques and meditation.
People can usually treat back pain with home remedies and some patience. However, a person should discuss chronic or severe back pain with a doctor.
The doctor may recommend physical therapy, medication, or other treatments. People with medical conditions or regular medications should consult a doctor before trying any herbal or supplements.
The U.S. Food and Drug Administration (FDA) does not monitor the purity or quality of supplements, so it is important to research reputable companies first.
Read articles in Spanish.