Home Remedies for Fast Back Pain Relief
This article will look at 12 different effective home remedies for fast back pain relief, as well as when to see a doctor for back pain.
Research shows that lower back pain is the leading cause of disability worldwide. Some possible causes of lower back pain include:
▸Degenerative disc disease
▸Bone fractures due to osteoporosis
▸Sprains and strains
▸Ankylosing spondylitis
▸Scoliosis
▸Spondylolisthesis
▸Endometriosis
▸Pregnancy
▸Herniated disc
▸Spinal stenosis
▸Kidney stones
▸Fibromyalgia
▸Tumors
The back muscles and spine support much of the body's weight. People use these muscles for everyday movements, including sitting, standing, and walking. People may also experience pain in other areas, including the neck and mid-upper back. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, may help relieve pain. Once a healthcare professional has ruled out a serious condition, people can use home remedies to help manage symptoms. Here are some treatments you can easily do at home:
1. Exercise to get your muscles moving
Short walks, aerobics, yoga, water aerobics, swimming, or other low-impact activities may help relieve back pain.
People may consider starting a daily exercise program that includes strength training and stretching to help maintain muscle flexibility and strength. Regular exercise can prevent future back pain episodes caused by tight muscles.
2. Improve posture
Poor posture can cause nonspecific lower back pain.
The following types of exercise may improve posture and lower back pain:
▸ Yoga: Yoga can improve mobility and reduce pain while improving mental and physical function.
▸ Pilates: This follows six basic principles, including centering or tightening trunk muscles, concentration, posture control, precision, flow, and breathing.
▸ Tai Chi: This traditional Chinese exercise may help reduce pain and improve function.
▸ Core stability exercises: These exercises improve coordination and activation of trunk muscles. These may help reduce pain, reduce tension and muscle spasms, and improve trunk stiffness.
More tips for improving posture include:
▸ Consider the position when sitting, standing, or walking: A person should try to lift their head and pull their shoulders back rather than hunching forward and tightening their abdominal muscles.
▸ Avoid repetitive postures: Lifting heavy objects or sitting for long periods of time can cause back pain.
▸ Stand properly: Distribute your weight on both sides of your body, rather than leaning on one leg or side.
Paying attention to posture and trying to correct it may seem difficult at first, but it can help reduce the likelihood of future injuries.
3. Use hot and cold compresses
People can use hot and cold compresses to reduce swelling and relieve pain.
People use ice packs directly after an injury, such as a strain. Ice packs wrapped in a towel applied directly to the back can reduce inflammation. Cold compresses may have a numbing effect on sudden, severe back pain. People can use special pain relief cold packs or cover a bag of ice or frozen vegetables with a towel to protect the skin from frostbite. The Arthritis Foundation recommends applying ice packs for only 20 minutes at most.
Heating pads can relieve back pain and increase blood flow, which promotes healing. People should follow the instructions carefully to avoid getting burned by the heating pad. A heating pad can provide immediate pain relief.
4. Stretching
The following stretches may help relieve back pain. Each stretch should be held for 30 seconds or until comfortable.
Touch your toes: In addition to stretching your hamstrings, bending forward to touch your toes can help relax the muscles in your lower back.
Cobra pose: Lie on your stomach with your hands down beside your shoulders and gently lift your chest so that the top of your head is facing the ceiling.
Cat-cow pose: Start on your hands and knees and slowly alternate between arching your back toward the ceiling and leaning toward the floor.
Child's pose: Sit on your heels with your knees hip-width apart and lean forward with your head on the floor with your arms extended in front of your head.
5. Apply pain cream
A variety of pain creams are available in drugstores and online to relieve back pain.
Pain creams that contain menthol have a cooling effect and can temporarily relieve back pain.
6. Try massage
Massage may provide short-term benefits for lower back pain. Soft tissue massage can include kneading, rubbing, gliding, vibrating, or tapping techniques. A person can use massage in conjunction with other treatments.
7. Try Arnica
Arnica is a homeopathic medicine that people can apply directly to the skin to treat muscle pain, swelling, bruises, and minor injuries.
8. Comfortable shoes
Swapping into comfortable shoes can help relieve lower back pain. Some people may need orthotics to properly support their feet. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends wearing comfortable, low-heeled shoes.
9. Change your work stance
According to the Occupational Safety and Health Administration, a proper workstation may help reduce back pain and other injuries. A person should make sure their computer screen is at eye level and that their chair is at the right height. If a person needs to lift something for their job, they should squat and use their legs rather than their back to support their body. When lifting very heavy objects, it is best to ask for help or use a cart.
10. Get enough sleep
Research shows that chronic poor sleep quality may increase the risk of chronic back pain.
People may benefit from placing a pillow under their knees when lying on their back. They should avoid lying on their stomach. When lying on their side, placing a pillow between their knees can keep the spine aligned.
11. Change your diet
A 2023 study found that people with chronic spinal pain were more likely to follow a diet low in whole grains, dairy, and fruit. Added sugars may also increase the risk of spinal pain. Calorie intake was similar to that of people whose diets included recommended amounts of whole grains, fruits, vegetables, and dairy.
Anti-inflammatory foods may help reduce pain.
12. Manage or reduce stress
Moderate to high levels of stress may be associated with lower back pain. To relieve stress, people can try: mindfulness meditation, deep breathing, progressive muscle relaxation.
Many smartphone apps can guide people in relaxation techniques and meditation.