Home remedies for back pain relief

Medically Reviewed By : Dr K. Hari Chandana

( Fellowship in Trauma, Fellowship in Pain Management )


Many people are looking for back pain treatments. “Back pain relief remedies” is one of the most popular search terms, with a search volume of around 11.5k searches monthly.  

In this competitive era, people have become used to a sedentary lifestyle and are suffering from severe back pain issues. Back Pain has become one of the leading problems. If you are one of them, then this article is for you!

In this blog, we are addressing the causes, symptoms, and back pain relief remedies.


There are different factors involved in the causes of back pain. they are:

 Some back pains may be due to

Back pain relief remedies
Who is likely to have severe back pain?

In the current world, few people are aware that their work may cause severe back pain.

Symptoms of back pain

Back pain is not the same for everyone. One person experiencing some symptoms of back pain may not share the same symptoms experienced by other people. The symptoms include:

Certain home remedies for severe back pain include:

It is more likely that you will not have time to go to therapists or practitioners due to your work and other factors. Still, there are some home remedies for back pain that you can follow at home. We are listing some of those below, which you can try out. You will just need 30 minutes of your daily time to follow these.

1. Hot and Cold Therapy:

Heat therapy: Applying a heating pad, warm towel, or hot water bottle to the affected area can improve blood circulation, relax muscles, and provide back pain relief. Use heat therapy for about 15–20 minutes at a time. Be sure to place a barrier, such as a thin towel, between the heat source and your skin to avoid burns.

Cold therapy: Applying an ice pack or a bag of frozen vegetables wrapped in a thin towel to the back can help reduce inflammation and numb the pain. Apply cold therapy for 15–20 minutes at a time. Wrap the cold pack in a towel to prevent direct contact with the skin.

2. Epsom Salt Bath

Soaking in an Epsom salt bath can provide soothing relief for back pain. Add two cups of Epsom salt to a warm bath and soak for 20–30 minutes. The magnesium sulfate in Epsom salt can help relax muscles and reduce inflammation in the back. However, if you have any pre-existing conditions or allergies, consult with your healthcare provider before using Epsom salt. 

3. Gentle Exercise and Stretching

Exercise is the best way to get relief from severe back pain. You can do some simple exercises at home that can give you better results.

1. Engage in low-impact exercises: Walking, swimming, and cycling are excellent choices for improving overall fitness without putting excessive strain on the back. These activities help strengthen the muscles that support the spine and promote flexibility.

2. Perform specific stretching exercises. Focus on stretches that target the back, hamstrings, and hip flexors. Stretching can help relieve muscle tension and improve flexibility, reducing the risk of back pain. It’s essential to perform stretches correctly and consult a professional if needed.

Lower back pain home remedies
4. Correct Posture for back pain relief
  1. Practice good posture while sitting, standing, and walking. When sitting, keep your back straight and your shoulders relaxed. Sit in a chair that provides adequate support for your lower back. Avoid slouching or hunching over.
  2. When standing, distribute your weight evenly on both feet, keep your knees slightly bent, and engage your core muscles to maintain stability. Avoid excessive leaning or arching of the back.
  3. Use ergonomic aids: Consider using ergonomic chairs, pillows, or lumbar supports to help maintain proper posture and provide additional support for your back.
  4. Touching the toes, Cobra Pose, Cat-Cow Pose, and Child’s Pose are some postures we can easily manage.
5. Some Herbal Home Remedies for back pain
Severe back pain home remedies
Back pain relief remedies
  1. Turmeric:

    Turmeric has been a part of medicinal practice for years and can be a helpful home remedy for back pain.  Turmeric contains curcumin, a compound known for its anti-inflammatory properties. It may help reduce pain and inflammation in the back. You can either incorporate turmeric into your diet or consider curcumin supplements.

  2. Ginger:Consume ginger tea or add fresh ginger to your meals. Ginger has natural anti-inflammatory and analgesic effects, which can provide relief from back pain.
6. Essential Oils
  1. Utilize essential oils for aromatherapy and topical application. Lavender, peppermint, eucalyptus, and chamomile oils can provide pain relief and reduce inflammation.
  2. Dilute a few drops of essential oil in a carrier oil, such as coconut or almond oil, and gently massage it into the affected area. You can also add a few drops to a warm bath or use a diffuser to fill the room with the aroma. Remember to do a patch test before applying essential oils to check for any allergic reactions.
7. Proper Sleep Support

Ensure you have a supportive mattress and pillow that align with your body’s needs. A medium-firm mattress is generally recommended for back pain. Experiment with different pillow types, such as memory foam or orthopedic pillows, to find the one that provides optimal support for your neck and spine.

Aim for 7-9 hours of quality sleep each night. Adequate sleep promotes the healing process and reduces pain sensitivity. Find a comfortable sleeping position that keeps your spine aligned and avoids placing excessive pressure on your back.

8. Stress Reduction Techniques
  1. Stress and anxiety can exacerbate back pain. Practice stress reduction techniques such as deep breathing exercises, meditation, or yoga to relax your mind and body.
  2. Engage in activities that bring you joy and help you unwind, such as listening to music, spending time in nature, or pursuing hobbies.
  3. Prioritize self-care and find healthy ways to manage stress, as this can contribute to your overall well-being.
9. Improve Your Ergonomics

Adjust your workstation: If you spend long hours sitting at a desk, ensure that your chair and desk are properly adjusted to support good posture. Sit with your feet flat on the floor, your back against the chair, and your computer monitor at eye level.

Lift with proper technique: When lifting heavy objects, bend your knees and use your leg muscles rather than straining your back. Avoid twisting while lifting, and seek help when needed.

Use supportive footwear: Wearing comfortable and supportive shoes can help maintain proper alignment and reduce stress on your back while walking or standing for long periods.

10. Maintain a Healthy Weight
  1. Excess weight can put additional strain on your back, leading to increased pain and discomfort. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate back pain and reduce the risk of future episodes.
  2. Focus on consuming nutritious foods that promote inflammation reduction and support bone health, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.


Including these back pain relief remedies and lifestyle modifications can help relieve back pain and improve overall back health. To find the treatments that are most effective for you, keep in mind to pay attention to your body, make any necessary adjustments, and be patient. However, if your back pain worsens or persists, you should seek the advice and proper evaluation of a medical professional. You can manage back pain and improve your quality of life by adopting a comprehensive strategy and combining these natural treatments with healthy behaviors.