10 Top Home Remedies To Lower Your Back Pain

ranjit kumar

November 23, 2022

Much of our bodies’ weight is supported by the back muscles and spine. The back muscles are used by a person for everyday activities like sitting, standing, walking, etc. So, not taking care of them may lead you to pain in the neck, middle, and upper back, among other places. 

While most back pain episodes pass within a few days or weeks without becoming a chronic issue, some may linger for longer periods and disrupt our day-to-day lives. According to a study, 80% of people experience low back pain at some point in their lives. 

Though painkillers sold over the counter may help with pain relief, they shouldn’t be your go-to option. It’s best to consult a doctor about your back pain and once any underlying condition has been ruled out, you may use home remedies to help manage the symptoms.

Here are a few ways in which you can relax your muscles and get rid of that troubling back pain. 

1. Exercise to get the muscles moving.

Exercise may release endorphins, the brain’s natural painkillers, and relax tense muscles.

When back pain strikes, getting up and moving can be difficult. But a quick stroll, yoga, water aerobics, aerobics, swimming, or other low-impact activities can ease back pain.

To keep muscles flexible and strong, you can think about beginning a daily exercise programme that combines strength training and stretching.

Future episodes of tight muscle-related back pain may be avoided with regular exercise.

2. Improve posture

Yes, poor posture can lead to lower back pain!

According to a 2019 study, the following types of exercise may help with both posture and lower back pain:


These are low-cost methods of improving health and muscle strength. So don’t put it off any longer; begin your daily walking routine, either alone or with your loved ones.


Swimming may be recommended for back strength because the water supports muscles. There have been few studies on its efficacy in the treatment of lower back pain.  


Yoga is a mind-body therapy that is frequently recommended to treat not only the pain but also the stress that comes with it. The right poses can both relax and strengthen your body.

Even a few minutes of yoga practice per day can help you become more aware of your body. This will assist you in identifying areas where you are tense and imbalances exist. This awareness can be used to bring yourself back into balance and alignment. 

Tai chi

This traditional Chinese exercise may help with pain relief and function.


As per research the six basic principles, torso muscle centring or tightening, concentration, posture management, precision, flow, and breathing can help you relieve your back pain. 

Core stability exercises

Do you want to strengthen your back by stabilizing your core? These exercises then aid in the improvement of torso muscle coordination and activation. These may aid in the reduction of pain, tension, and muscle spasms, as well as the improvement of torso stiffness.

Aerobic exercise

Aerobic exercise on a regular basis may improve physical function, muscle endurance, pain, and mental health. The intensity of the exercise can be high, moderate, or low.

3. Use heat and cold

Hot and/or cold therapy is another effective treatment option. This remedy is simple to implement and reasonably priced. Certain types of aches may be relieved by the application of heat and/or cold. This could include lower back pain caused by common causes such as spinal stenosis. 

If you have direct lower back pain as a result of an injury such as a collision, a fall, or a sports injury, hot/cold therapy may be an option. Other types of aches that may benefit from hot/cold applications include sore muscles from exercise and a pulled muscle caused by straining the back.

Note: You can use store-bought hot and cold packs, or you can try making your own hot and cold packs at home.

4. Stretch

Stretching the muscles, tendons, and ligaments that support the spine on a regular basis is an essential component of all back exercise programs. Stretches designed to relieve neck and back pain are likely to be prescribed by the majority of health professionals.  

It reduces tension in the muscles that support the spine (tension in these muscles can exacerbate pain from a variety of back pain conditions). It also increases the range of motion and mobility and lowers the risk of disability due to back pain.

Hence, the stretches listed below may help relieve back pain. Each stretch should be held for 30 seconds or as long as it feels comfortable.

Touching your toes: Bending forward to reach your toes will help loosen the muscles in your lower back as well as stretch your hamstrings.

Cobra Pose: A person should lie on their stomach, hands face down beside their shoulders, and gently lift their chest so that the top of their head points toward the ceiling.

Cat-Cow Pose: Starting on hands and knees, a person slowly needs to alternate between arching their back toward the ceiling and dipping it toward the floor.

Child’s Pose: A person should sit on their heels with their knees hip-width apart and lean forward to place their head on the floor, stretching their arms out in front of them.

For better stretching poses, you can connect with one of HealthifyMe’s fitness trainers or yoga instructors. 

5. Try massage 

When you hear the word massage, you immediately feel at ease. Yes! Massage is one of the most effective methods for getting immediate relief from back pain.. Kneading, friction, gliding, vibration, and percussion are examples of soft tissue massage techniques. Massage can be combined with other treatments.

Also, soft tissue manipulation promotes mental and physical relaxation by releasing endorphins. Hands or a mechanical device may be used in manipulation.

6. Try Arnica

Arnica is a homoeopathic remedy that can be used topically to treat muscle pain, swelling, bruising, and minor injuries.

While there is little scientific evidence that Arnica is effective, it has a low risk of side effects and may be beneficial to some people.

A case study discovered that when combined with acupuncture and massage, Arnica helped relieve chronic osteoarthritis pain.

7. Get enough sleep

Here comes one of the most important aspects of your life! Yes, you read it right, sleep is very important not just for your mental well-being but also for your physical health. 

Proper comfort and back alignment are critical for good sleep and avoiding morning back pain.

Extra pillows can assist in keeping the spine aligned in the proper position while sleeping. Head pillows should comfortably support the curve of the neck. A pillow between the knees can help keep the spine aligned when sleeping on your side.

If sleep deprivation persists, a person should consult with a healthcare professional. 

8. Switch shoes

Switching shoes? How does it even help you relieve your back pain? They are also one of the most important aspects of lowering your back pain. Wearing uncomfortable footwear that is too flat,  ill-fitted, or has high heels for extended periods has a direct link to your back pain.

So, changing to comfortable footwear can help relieve lower back pain. Additionally, some people may require orthotics to provide them with proper foot support.

9. Apply a pain-relief cream

The word says it all!   In pharmacies and online, a variety of pain-relief creams that can provide some relief from back pain are available.

pain-relief creams that contain menthol have a cooling effect that can temporarily dull and reduce your back pain. 

As per research, applying menthol to the skin can desensitise pain receptors in the body. However, using too much menthol can increase pain sensitivity.

Some people may also consider using cannabidiol creams (CBD) for relieving back pain symptoms in patients who had recently undergone spinal surgery.

10. Manage or reduce stress

Stress has a wide range of effects on the body, from mood swings and headaches to weight fluctuations. However, neck and back pain is an often-overlooked side effect of stress. Repetitive bouts of stress can cause musculoskeletal issues in these areas of the body over time.

When we are stressed, our bodies release certain hormones. Adrenaline is linked to the  “fight or flight” response, which causes our blood pressure to rise, our blood supply to increase, and the muscles around our spine to tense and spasm in preparation for fleeing the source of the stress. 

You can check out HealthifyMe’s article on stress relief workouts for more.

To a Pain Less Back! 

Our activity is restricted and it becomes challenging to complete daily tasks when we experience lower back pain, a common health issue. Therefore, making small changes to your lifestyle as mentioned in this article can lower your risk of developing back pain. 

 if you experience back pain for a long time, pay attention to it. It might be a symptom of something more serious. Discuss your symptoms with your doctor, to identify and treat the underlying cause. 

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