Back Pain Relief Home Remedies
Back pain can range from mildly distracting to completely debilitating, and most of us will experience it in varying degrees at some point in our lives. For the lucky ones among us, back pain comes and goes quickly. But for others, back pain can be a lifelong battle and a constant source of frustration.
Those with serious issues related to back pain may be forced to undergo complicated surgical procedures or other types of medical intervention. Some may spend considerable amounts of time and money on a physical therapist or chiropractic care. Still, others could end up dependent upon prescription painkillers to the point of addiction.
Before you have to go down any of these roads, it is important to consider the proactive steps you can take to mitigate back pain early on, with these tried-and-true home remedies. These are simple changes anyone can make—without spending any money in most cases.
We will walk you through some of the most effective ways to tackle your back pain without doctor visits, prescriptions, or significant downtime from your daily activities. As a bonus, many of these simple steps will do more than just help your back: they will improve your overall health as well.
Focus on Your Sleep Hygiene
While some people might assume “sleep hygiene” relates to how often you wash your bedsheets, what it really encompasses is everything you do to create an environment of quality, uninterrupted sleep. This can include the use of blackout shades, limiting caffeine after the middle of the day, discontinuing “screen time” after a certain point in the evening, investing in a quality mattress, and more.
Your sleep hygiene can be a big factor in back pain, especially if you are resting on a poor-quality mattress or pillow. Even just a lack of adequate rest on a high-quality mattress could exacerbate back pain.
If you tend to sleep on your side, placing an extra pillow between your knees is one easy way to alleviate back pain. If you sleep on your back, making sure you are using a good pillow that keeps your neck and back in a straight line is also important. Investing in a quality mattress is also one of the best things you can do for your back.
Work It Out with A Workout
It may seem counter intuitive to exercise when your back hurts, but it is one of the best ways to alleviate back pain.
Before you try a new workout routine or exercise regimen, speak with your doctor to determine the best activities for you to try and be sure you are not going to cause injury or stress (to your back or any other part of your body).
Exercise can loosen tense muscles to alleviate pain, and there are several options you can try to target your back pain. Swimming is one of the best ways to get exercise with limited risk of injury, and it is one of the best workouts for your overall health. If you do not have access to a pool, a short daily walk could be enough to easy muscle tension and keep your back pain at bay.
Yoga is another great remedy for back pain if it is something your doctor recommends. In general, a consistent workout routine will also help you shed extra pounds, which can also alleviate some of the pain you may be experiencing in your back.
Heat It Up (and Cool It Off)
Many athletes rely on the use of hot and cold therapy to alleviate muscle pain, and this can be an effective way to target an aching back.
Ice packs are especially helpful immediately after an injury. The cold will numb the pain and also reduce inflammation. Some people find it difficult to keep an ice pack in direct contact with the skin, so you can wrap a lightweight towel around it if this is the case. If you do not have an ice pack available, you can try two alternatives:
- Place ice cubes in a reusable bag and press them against the skin
- Use a bag of frozen peas or other vegetables in place of an ice pack
Heat can also be an effective way to reduce the pain from aching muscles, and many people treat back pain with a simple heating pad. Take care to follow the instructions closely on a heating pad so that you do not burn your skin.
Stretch for Pain Relief
One of the best things we can do for our bodies, especially as we age, is to stretch regularly. Most competitive athletes understand the importance of stretching, but it may not occur to someone with back pain that stretching could provide much-needed relief.
It is important to bear in mind that you should not overdo it, especially if you are not active or flexible to begin with. Practice gentle and small stretches and slowly work your way toward deeper ones. The last thing you would want when seeking relief from back pain is to exacerbate it with a stretching exercise beyond your capability and one that could potentially cause injury.
Three common stretches that are great for relieving back pain include:
- Child’s Pose: If you have ever taken a yoga class, you are undoubtedly familiar with child’s pose. Start by posing on all fours on a soft carpet or mat, then keeping your arms outstretched in front of you, lean back so that your bottom rests at your feet, with your head tucked in toward the floor. Hold this position for as long as it is comfortable and repeat the stretch several times.
- Toe Touches: Standing tall, bend forward slowly and try to reach down to touch your toes (or simply reach as far as your body will allow).
- Cat-Cow Pose: Another stretch familiar to yogis; this one also starts on all fours. Alternate rolling your back up in an arch position toward the ceiling and then lowering it and reversing the arch so that your stomach dips down toward the floor.
One of the best ways to ensure you stretch daily is to make it a permanent part of your routine. Commit to five minutes of stretching every morning after you brush your teeth, or you could even work it in while watching television in the evening. Daily stretching can do wonders when it comes to back pain relief.
Focus on Your Feet
It may not be the obvious place to focus when your concern is your back, but your feet could be part of the problem. If you are wearing poor-quality or ill-fitting shoes, this could be causing or exacerbating your back pain.
Especially for those who work on their feet all day, good shoes are a must to prevent back pain. High-heeled shoes are often linked to lower back pain, and you may need to rethink some of your fashion choices if your back pain is becoming increasingly difficult to manage.
Check with your local shoe store for expert advice and a professional fitting. Even if you do not participate in sports, you may want to invest in a good athletic shoe to provide the support you need to prevent back pain.
Practice Good Posture
Another simple daily practice to alleviate back pain is a focus on posture. Many of us tend to slouch at our desks and sitting hunched over a computer for eight or more hours per day can certainly do damage to your back.
Focusing on correct posture, whether you are sitting or standing, will not only help when it comes to back pain, but it will also send a signal to others that you are capable and confident, making it a true win-win!
If you struggle to maintain correct posture during the workday, consider ways to improve your space with ergonomic design. This could mean raising your desk chair or getting a new one or even using an adjustable desk that allows you to sit or stand.
Try Creams for Pain Relief
Over-the-counter pain relief creams are commonly used to treat back and neck pain and may provide extra relief for you beyond all of the tips we have outlined here.
These inexpensive creams and gels can be used to temporarily cool or numb back pain; however, it should be noted that too much menthol can have a detrimental effect, in some cases increasing pain sensitivity.
Be sure to follow manufacturer instructions on any over-the-counter pain relief creams and speak to your pharmacist with any questions or concerns about the product you are using.
Check out our recommendations for over the counter pain relief:
Still in Pain? When to See a Doctor
If these home remedies to alleviate back pain do not lessen your discomfort at all, reach out to your physician to discuss what your best next steps may be.
Chronic pain, the kind that makes it difficult to walk or go about any of your daily activities, may require surgery, physical therapy, or other medical intervention. Your primary care provider can direct you to the best resources or specialists to treat and manage your back pain, so that you may find much-needed relief.
