23 Simple Yet Effective Home Remedies to Get Rid of Back Pain

home remedies back pain

Back pain is one of the most common health problems that people face today. There may be many factors that cause lower and upper back pain like internal injuries, muscle tension, kidney infections, lifting heavy objects, poor posture, and little or no physical activity. It is seen especially among working professionals doing desk job since they have to sit for long. Pain around the hips or in the back, difficulty sleeping, and reduced flexibility of the spine are some of the major symptoms that the person experiences while suffering from backache. One can get rid of back pain by using the following effective home remedies.


Home Remedies to Get Rid of Back Pain

1. Ice and Heat

Ice works wonders on lower back pain. Wrap some ice cubes in a plastic bag to prepare an ice pack. Then cover it with a towel and apply it on the painful area for 20 minutes. Repeat the same process several times a day. Then after 48 hours, you can switch to heat method. Dip a towel in warm water. Flatten and fold it on to the affected area. Place heating pad on it with a plastic cover between towel and heating pad. Leave it for 20 minutes. Do it several times a day. It reduces swelling and relaxes the nerves that are responsible for sending pain signals to the brain.

2. Rest

Get sufficient rest. Don’t exhaust yourself physically and mentally. When sleeping, keep changing your positions. When you lie on back, put a pillow under your knees. Similarly, if you lie on your side, draw your knees near your chest and keep a pillow between your knees.

3. Right Posture

Your sitting and standing posture are very important to keep back pain at bay. One should not be in bending position for long time whether sitting or standing. Sitting on the edge of the chair and slouching should be avoided. The angle of the chair in office should be 110 degree.

4. Lemon Juice

Lemon juice is an effective home remedy for back pain. Drink lemon juice twice a day for better results.

5. Yoga

Yoga has helped millions of people cure different health problems. Back pain is one of them. There are various yoga postures which help specifically in back pain. So, one should join yoga classes.

6. Poppy Seeds

Prepare a mixture of poppy seeds and rock candy by grinding together 100 gm of each. Take this mixture twice a day with a glass of milk. You will get relief from back pain.

7. Massage with Olive Oil

Massage with olive oil to reduce stress by relaxing tensed muscles. It also helps release stiffness in joints and relieves upper back pain.

8. Stretching

Stretching is the easiest back pain treatment. If your job demands sitting or standing for long hours, just take a break of 5 minutes every hour and walk or simply stretch your body to avoid back pain.

9. Wheat

Wheat has pain minimizing component in it. Mix cuscus grass and coriander with overnight soaked wheat. Add 1 cup of milk and bring it to boil. Consume this mixture twice a day.

10. Garlic

Eat 2-3 garlic cloves on an empty stomach every morning to get relief from back pain. You can also use garlic oil. Massage your back with this oil, cover it with warm blanket and lie on your back. Bathe using warm water after 20 minutes. This is a wonderful home remedy to treat back pain.

11. Ginger

The anti-inflammatory properties of ginger make it an ideal home remedy to get rid of back pain. Add ½ teaspoon of black peppercorns, ½ teaspoon of cloves and 1 teaspoon of ginger powder in a cup of boiling water to prepare herbal tea. Drink it 2-3 times a day.

  • Alternatively, grate some ginger to prepare a paste. Apply it on the affected area. Then massage with eucalyptus oil.
  • Put thin ginger slices in a pan of boiling water. Simmer it for 10-15 minutes. Strain and allow it to cool down at room temperature. Add honey to sweeten it. Drink it twice or thrice a day.

12. Milk

Since milk is a great source of calcium, it is extremely beneficial for strong bones and preventing back pain. People of every age group should consume milk. For quick relief, add a few drops of honey and a pinch of turmeric in the milk.

13. Epsom Salt

A natural healer, epsom salt reduces swelling in back. It contains magnesium and sulfate which help muscles function properly, thus, provide relief from pain. Add 2 cups of Epsom salt to a tub of warm water. Let it soak for 30 minute. Take bath with this water.

14. Rice

Rice is easily available in every household. It’s an effective home remedy for back pain. Put 1 cup uncooked rice in a thick sock and place it in the microwave for ½ – 1 minute. Now apply it onto the back.

15. Oats

Mash cooked whole oats with vinegar. Apply it on the back when hot. It soothes the aching back.

16. Potatoes

Mash the peeled and boiled potatoes. Let them cool and then apply on back. You will experience relief from back pain.

17. Acupuncture

Acupuncture is one of the scientifically proven remedy for lower back pain. Significant improvement has been observed after this therapy among those suffering from this problem. So, one can try this therapy to get long-term relief.

Note- If you don’t notice improvement within a few weeks, you must look for other options.

18. Coconut Oil

Take some coconut oil. Mix camphor in it and boil for 5-7 minutes. Allow it to cool. Store it in a bottle. Massage with this oil two times a day to cure back pain.

19. Capsaicin Cream

Capsaicin is an important ingredient of chilies. Apply capsaicin cream on the back. It will reduce the production of chemicals that transmit signals of pain to your brain.

Herbal Remedies to Get Rid of Back Pain

20. Willow Bark

White willow tree’s bark is considered an excellent herbal remedy for treating back pain. It has pain-relieving properties same as aspirin. So it will help reduce your back pain.

21. Basil Leaves

Basil leaves are very famous for their medicinal benefits. They aid in curing lower back pain. Boil 10-12 fresh basil leaves in a cup of water until it becomes half. Add a pinch of salt to it. Drink it once or twice a day depending on the severity of your pain.

22. Herbal Oils

Herbal oils like almond oil, eucalyptus oil, coconut oil or olive oil are very effective in alleviating back pain. Massage with warm oils on the painful area to relax the nerves causing pain.

23. Chamomile

Take some chamomile flowers. Steep them in a cup of boiling water for 15-20 minutes. Drink it 2-3 times a day. It will relax the tense muscles, thereby cure backache.

Note: – Pregnant ladies and those allergic to chamomile flowers should first consult doctor before taking this.


  • Follow meditation on daily basis to release mental stress.
  • Practice swimming as it is one of the best ways to ward off back pain.
  • Increase intake of green vegetables and citrus fruits.
  • When lifting an object, instead of bending on knees and hips, pull the objects close to you.
  • Sleep on a firm mattress instead of sagging one.
  • Consider reducing your weight if you are obese.


  • In back pain problem, one should not consider taking bed-rest as it can worsen the pain.
  • Say ‘no’ to smoking as it makes you prone to back pain.
  • When sleeping, don’t lie on your face. Instead, lie flat on your back.
  • Avoid wearing high-heel footwear.
  • Don’t stand or sit in one position for long hours.


  1. Super remedies. So easily available and the effects are so very fruitful. Thank you for sharing the real reachable remedies. We all must agree that all human meet this unwanted pain at least once in their lifetime and these simple remedies give a lot of relief.


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