11 helpful home remedies for back pain

11 helpful home remedies for back pain 2021

Constant pain in your back can interfere with your day to day activities. It not only makes you less productive, but it would also make you less active. The physical discomfort that you face in your back or your spine is defined as back pain. It can range from a mild pain in your lower back to a disability that would restrict you to a bed. 

What causes back pain?

The back muscles and your spine support the entire weight of your body. We use these muscles for our everyday movement. Here are some reasons that might lead to persistent pain in your back –

1. Posture – A bad posture is one of the most common reasons for back pain. Almost 90% of backpain arises due to a bad sitting or standing posture. Sitting in a hunched position, staring at your computer can be a reason for your back pain. Bending awkwardly for a long duration or lifting a heavy object might also be a reason for your pain.

2. Arthritis – This medical condition is also a leading cause of back pain. It causes inflammation and pain in the joints of your hips and lower back. It causes stiffness in your spine which leads to chronic pain in your lower back.

3. Strain – Strained muscles can cause discomfort and pain in your back. It usually occurs due to sudden awkward movement or incorrect lifting of heavy objects. The pain commonly stems from the tension and strain in your back muscles.

4. Sleep disorders – Lack of sleep can also cause pain in your back. Insufficient sleep may make you sensitive to pain. Insomnia or restless leg syndrome can make you susceptible to chronic back pain.

5. Accidents – Injuries or accidents can cause chronic pain in your back. When you are in an accident your back absorbs an incredible amount of force or pressure from the collision. You would be able to easily figure out this cause, by figuring out whether you started having pain just after suffering an accident. 

Back pain is one of the most common ailments in the world. Lower back pain affects every 1 in 10 people all over the world. It causes more global disability than any other condition. If you have mild pain you can try out these effective home remedies for back pain to get some relief –

1. Turmeric milk

Turmeric is one of the most effective home remedies for back pain.

Turmeric has been used for centuries to treat joint pains. It is one of the most effective home remedies for back pain. The natural anti-inflammatory properties of turmeric fight inflammation of tissues and muscles at the molecular level. It has antioxidant and pain-relieving properties that help with back pains as well as arthritis. 

Ingredients you need –

  • 1 teaspoon of turmeric powder
  • 1 glass of milk

What you have to do –

  • Add the milk to a pan and warm it up on a low flame. 
  • Now add turmeric powder to the milk and let it steep for a few minutes.
  • Pour the turmeric milk into a glass. Drink while it’s still warm. 

How often you should do this –

Drinking turmeric milk every day before going to sleep, would help you get rid of your back and joint pains. 

2. Lemon juice

Lemon is rich in Vitamin C, which cleanses your system and improves your immunity.

Lemon is rich in Vitamin C, which cleanses your system and improves your immunity. Acidic conditions can restrict your muscles causing fatigue, soreness, and back pain. The alkalizing effect of lemon promotes healing and pain relief. It helps restore the pH of your blood.

Ingredients you need –

  • 1 teaspoon of lemon juice
  • ½ teaspoon of salt

What you have to do –

  • Add freshly squeezed lemon juice to a small cup.
  • Now add salt to the cup and mix them well.
  • Drink this solution sip by sip.

How often you should do this –

Drinking lemon juice twice a day would help relieve your back pain.

3. Garlic

Garlic has been used since prehistoric times to treat different pains.

Garlic has been used since prehistoric times to treat different pains. Back pain is caused by inflammation in your muscles that impact your nerves. The anti-inflammatory properties of garlic calm down the swelling and reduce the pain in your back. Garlic is rich in sulfur and selenium, which have pain-relieving properties. It acts as a rejuvenator that revitalizes the blood and improves your blood circulation. Garlic is also a good home remedy for earaches.

Ingredients you need –

  • 2 tablespoons of coconut oil
  • 10 cloves of garlic

What you have to do –

  • Add coconut oil to a pan and heat it on a low flame.
  • Once the oil is slightly warm, add the garlic to the pan. Saute the garlic on low flame, till it turns brown.
  • Strain the oil in a small bowl and let it cool down.
  • Apply this oil on your back, gently massaging on the joints for 2 minutes.

How often you should do this –

Massage garlic oil every day on your back, until you get some relief.

4. Ginger tea

Ginger is known as a miracle spice that has tons of benefits. It is one of the best home remedies for back pain. It has pain-relieving properties that alleviate your back pain as well as other joint pains. The research conducted by Biomedcentral in 2015, gave scientific proof of ginger as an effective pain reliever. The strong anti-inflammatory properties of ginger calm down the inflamed muscles pressing on your nerves, thus alleviating back pain. Ginger tea also acts as a good home remedy for migraine headaches.

Ingredients you need –

  • 1 cup of water
  • 1-inch piece of ginger

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Chop your ginger root into small pieces and add them to the pan.
  • Let the ginger simmer in the water, on a low flame, for 30 minutes.
  • Strain the tea in a cup, and drink while it’s still warm.

How often you should do this –

Drinking ginger tea once a day is good for your body, and would help relieve back pain and joint pains. 

5. Garlic and turmeric milk

Garlic and turmeric together work great for alleviating your back pain.

Garlic and turmeric together work great for alleviating your back pain. Garlic is an ancient natural remedy for backaches. It is rich in enzymes that have anti-inflammatory properties. Additionally, curcumin in turmeric has antioxidant properties that promote healing and reduces pain in your joints and back. The pain-reducing power of garlic and turmeric together is equal to that of the prescriptions and over-the-counter medications.

Ingredients you need –

  • 1 glass of milk
  • 6 cloves of garlic
  • 2 teaspoons of black pepper powder
  • ¼ teaspoon of turmeric powder
  • 1 teaspoon of clarified butter

What you have to do –

  • Add the milk to a pan and set it aside to boil.
  • Peel your garlic and crush them with the back of your spoon. Add the garlic to the pan.
  • Now add black pepper powder, turmeric powder, and clarified butter to the milk.
  • Mix all the ingredients with a spoon and let it boil for another 3 minutes. 
  • Strain the milk in a cup and drink while it’s still warm.

How often you should do this –

Drink ginger and turmeric milk after your breakfast. Drinking it once every 2 days would calm down your inflamed back muscles.

6. Indian basil

Indian basil, also known as holy basil is considered a tonic for your body, mind, and soul. It is high in nutritional value and contains Vitamin A, Vitamin K, iron, calcium, and zinc. It acts as an adaptogen, helping your body adapt to stress and promoting mental balance, thus preventing stress-induced back pains. It is rich in antioxidants and anti-inflammatory properties that calm down your muscles and act as an effective pain reliever. Indian basil also helps reduce earache and treat ear infections

Ingredients you need – 

  • 1 cup of water
  • 10 leaves of Indian basil
  • Pinch of salt

What you have to do –

  • Add water to a small pan and set it aside to boil.
  • Add basil leaves to the pan, and let them boil for 15 minutes.
  • Strain the tea in a cup and add a pinch of salt. 
  • Mix it well and drink while it’s still warm.

How often you should do this –

Drink Indian basil tea once a day. However, if you are suffering from extreme back pain, you can also drink it twice a day. 

7. Fenugreek

Fenugreek has significant anti-inflammatory properties, making it one of the best home remedies for back pain.

Fenugreek has significant anti-inflammatory properties, making it one of the best home remedies for back pain. It contains many essential nutrients and is rich in antioxidants. Fenugreek reduces the inflammation in your muscles and alleviates your back pain. The herb has compounds known as alkaloids that block your sensory receptors and work as a natural pain killer.

Ingredients you need –

  • 1 glass of milk
  • 1 teaspoon of fenugreek powder
  • 1 teaspoon of honey

What you have to do –

  • Add milk to a pan and set it aside to boil.
  • Add the fenugreek powder to the milk and let it boil for a few minutes.
  • Pour the milk into a glass and add honey to it.
  • Mix it well and drink while it’s still warm.

How often you should do this –

Drink fenugreek milk daily before going to bed.

8. Pineapple

Pineapples are rich in healthy antioxidants that combat oxidative stress in your body.

Pineapple is a power fruit, loaded with vitamins and nutrients. They are rich in healthy antioxidants that combat oxidative stress in your body. Pineapple contains bromelain, a compound known for its anti-inflammatory properties. It also boosts your immune system. Both the properties together help relieve your back pain and can even treat short-term arthritis. 

Ingredients you need –

  • 1 small pineapple
  • 1 cup of water
  • 2 tablespoons of honey

What you have to do –

  • Peel the pineapple and chop it into small pieces. 
  • Add the pineapple pieces to a blender along with water and honey.
  • Blend all the ingredients to make a smooth juice. 
  • Strain the juice in a cup. If it’s too thick for you, you can add more water.

How often you should do this –

Drinking pineapple juice in the morning for a week would help alleviate your back pain.

9. Aloe vera juice

Aloe vera is the most beneficial herb in alternative medicine

Aloe vera is the most beneficial herb in alternative medicine. It is one of the most effective home remedies for back pain. Aloe vera is known for its healing properties. Its anti-inflammatory properties help to fight back pain and other joint pains as well, without any side effects. Aloe vera contains powerful antioxidants that protect your cells from the damage caused by inflammation.

Ingredients you need –

  • 3 tablespoons aloe vera gel
  • ½ cup of water
  • ½ teaspoon of lemon juice

What you have to do –

  • Cut up an aloe vera leaf and wash it under tap water. Extract the gel into a bowl.
  • Add the aloe vera gel to a blender along with water.
  • Blend the juice nicely. Strain it in a cup.
  • Now add lemon to your aloe juice. Mix it well and drink sip-by-sip.

How often you should do this –

Drinking aloe vera juice once a day would keep your digestive system healthy and relieve your back pain.

10. Poppy seeds

Poppy seeds are rich in nutrients and healthy oxidants, making them a suitable ingredient to get rid of back pain. They contain alkaloids like morphine, codeine, and opium which are known for their calming and sleep-inducing properties. They also act as a natural pain-reliever. 

Ingredients you need –

  • 100 grams of poppy seeds
  • 100 grams of rock candy
  • 1 glass of warm milk

What you have to do –

  • Add the poppy seeds to a pan and dry roast them on low flame, until they turn slightly brown.
  • Add them to a blender along with rock candy.
  • Blend them to form a fine powder.
  • Empty this powder into a glass jar. 
  • Eat 2 teaspoons of this powder followed by a glass of warm milk.

How often you should do this –

Eat poppy seed powder twice a day for maximum benefits.

Note – You can store this powder for 3 days, in a cool, dry place, in an air-tight container.

11. Camphor and coconut oil

Camphor along with coconut oil act as a natural pain reliever.

Camphor along with coconut oil act as a natural pain reliever. They are the best natural home remedies for back pain. It has anti-inflammatory properties that relieve swelling and pain in your back muscles. They cause numbness to the sensory nerve endings of the skin and relieve pain. It also prevents any skin reddening. A study conducted in 2015, found camphor effective in relieving mild to moderate back pain. 

Ingredients you need –

  • 1 tablespoon of coconut oil
  • 1 small piece of camphor

What you have to do –

  • Add coconut oil to a pan and warm it up on a low flame. 
  • Now take a small piece of camphor and crush it with the back of your spoon. 
  • Add the crushed camphor to the pan, and mix both the ingredients well. 
  • Remove the pan from the heat, and empty in a bowl. Let the oil cool down.
  • Massage the oil on your back for 5 minutes, before you go to bed.

How often you should do this –

Massage coconut and camphor oil once every three days, before going to bed, to get relief from chronic and acute back pain.

How to get rid of back pain permanently?

Back pain despite being one of the most common ailments, is very difficult to get rid of. 80% of the population in the world would face a backache at one point of time in their lifetime. To get rid of back pains permanently, you first need to understand what causes them in the first place. Once you figure out the root cause of your pain, you can easily reduce it over time. Here are a few secrets that would help you get rid of back pain permanently

1. Better sleeping position – Your sleeping position can aggravate your back pain. Maintaining a proper sleeping posture is important to get rid of back pain permanently. Laying flat on your back is the best sleeping posture to alleviate your back pain. You can also lay down on your side, in a fetus position, placing a pillow between your knees. This helps to keep your spine in a neutral position and help relieve your pain.

2. Exercising regularly – Exercises help reduce stiffness in your back. It strengthens the muscles of your lower back, core, leg, and arms as well. This helps to relieve your back pain and to prevent it from returning in the future. Exercising regularly would also increase the blood flow to your lower back area, thus speeding up the healing process.

3. Proper standing/sitting posture – A good posture is one of the most important steps to keeping your back and spine healthy. If you sit for longer periods, a bad posture or slouching can cause chronic pain in your back. Try sitting upright with your shoulders and back relaxed against the back of your chair. Putting a rolled towel or a pillow between the seat and your lower back is a good practice for alleviating back pain. 

4. Massage therapy – Massages relax your muscles and improve blood circulation. It relaxes your muscles for an improved range of motion. A recent study found that massaging your back once a week would improve your chronic back pain. If carried out for 10 weeks, it can alleviate your back pain. Massage increases your endorphin level and improves your mood.

5. Salt baths – A hot salt bath can do wonders for your aching muscles. It relaxes the soreness and tension in your muscles and reduces inflammation. Your body soaks in the nutrients from the bath, thus reducing your back pain.

How to prevent back pains?

Wouldn’t it be nice to not go through the process of relieving pain, when you can prevent it in the first place? Here are a few tips that would help prevent back pain

1. Eating a healthy diet would help prevent pain in your back and joints. Eat foods rich in calcium and Vitamin D to improve your bone health.

2. Avoid foods such as sugar, dairy products, or red meat as they can increase the inflammation in your muscles, and can cause back pains.

3. If you are smoking, stop immediately. Smokers are more vulnerable to back pain. Smoking restricts the nutrient-rich blood to reach your spinal discs. 

4. Drink plenty of water and keep yourself hydrated at all times. Water helps to keep the discs of your back healthy and hydrated.

5. Maintaining your body weight would significantly reduce down the risk of developing back pain.

6. Investing in a good mattress can keep your back pain away. Your mattress should keep your spine straight, and support the weight of your shoulders and buttocks.

When to call a doctor?

Back pains can get uncomfortable and make it impossible for you to get any work done. Including home remedies as a part of your routine would help you reduce your pain over time. However, if your back pain lasts for more than 2 weeks you should take your doctor’s advice. You should also see a doctor if it is accompanied by other symptoms like–

  1. Intense back pain
  2. High fever
  3. Uncontrollable bladder
  4. Numbness in your arms and legs
  5. Weakness or tingling in your legs or arms
  6. Weight loss
  7. Swelling or redness on your back

Back pain is a common illness. Popping pain killers for a long period can worsen your body’s immunity and might have some severe side effects. These home remedies for back pain would relieve your pain and soothes down the swelling in your muscles. However, do remember to not mix up different remedies with each other.

Are you tired of constant severe headaches and migraines? Read our 21 helpful home remedies for migraine headache.

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