10 Home Remedies for Back Pain

Traditional back pain remedies involve powerful painkillers and bed rest. Many times, this not only makes the recovery time longer, it makes the patient groggy and less able to participate in daily life. This article pens a few home remedies for back pain.

New research shows that for the most common types of back pain, the best solution is to keep moving and try pain relief methods that do not include narcotics. [jpg]

There are many methods of pain control that don’t involve drugs and may even provide better and longer lasting back pain relief.

Certain exercises, breathing methods, herbs, and even hot peppers have been proven to work and are easily done at home. The next time you feel a twinge in your lower back, try some of these home remedies for back pain before you reach for that bottle of pills.

According to the National Pain Foundation, back pain is one of the leading causes of disability for people under 45 and 85% of Americans will experience back pain by the age of 50.

Unfortunately, most back pain is self-inflicted by overexertion, bad exercise habits and poor posture.

While some people strain their backs by dancing the night away or moving heavy furniture, a large portion of those people suffering from back pain hurt themselves by sneezing or simply getting out of a car the wrong way.

All of these can result in muscle strain that puts pain on the nerves that surround the spine.

Top Ten Drug-Free home remedies for back pain Methods

1. Stretching. 

Some of the easiest home remedies for back pain treatment are stretches that you can do every day. One of the simplest is to sit in a chair and lean forward until you feel the pain engage.

Keep stretching forward slowly and gently to work the muscles and ease the pain. Another easy stretch that is great for low back pain is to lie on the floor and pull both knees toward your chest, breathing out as you feel the tension in your back.

Your doctor can show you other stretches that may help, and many online resources have different stretches you can try.
As with any exercise, if it makes your back pain worse, discontinue stretching and consult your doctor.

2. Aerobic exercise. 

Back pain relief exercises can be helpful because they not only work out the tension in the muscles, they also release endorphins, which are the body’s natural painkillers. Aerobic exercise done 30 minutes per day, three or four times per week is a great way to keep your body fit and your muscles in good shape. [momi]

Try brisk walking, or riding a stationary bike. As long as you raise your heart rate, it will be effective.

Set small goals and try to attain them every week, raising your goals as you become more fit.

3. Yoga. 

Many yoga positions are great for treating lower back pain. The Cat-Cow position is one of the best as you sway your back in one movement, and then arch it in another for comprehensive back pain treatment. Yoga is considered one of the best home remedies for back pain.

Find a good yoga class so that you can learn proper body alignment and then continue the practice at home on your own.

Continuous practice is the key to keeping your muscles strong and preventing back pain in the future.

4. Breathing Techniques.

Many back pain remedies concentrate on breathing and relaxation, which not only work the muscles, but can improve coping skills and relieve stress.
You can do these simple breathing exercises while you are sitting, standing or lying down.
Calm your mind. Try to empty it of daily worries.
Imagine a string lifting from your chest to the ceiling. If you are lying down, imagine the string pulling you from the wall. This will help you achieve proper body alignment.
Release the tension in your body.
Breathe in through your nose to expand the abdomen.
Breath out slowly through the mouth. The exhale should be twice as long as the inhale, so if you breath in to the count of four, breath out to the count of eight.

Repeat this sequence two more times.

5. Epsom Salt Bath.

This is one of the oldest back pain remedies and it is still used because it works.
Run a bath as hot as you can stand and add two cups of Epsom salts. Soak for 30 minutes, running more hot water as needed to maintain the temperature.
The heat from the bath soothes sore muscles while magnesium absorbed from the salts has anti-inflammatory properties.

6. Aromatherapy. 

Inhaling essential oils either by massaging them into the skin or putting several drops into a hot bath works on the brain to relax the muscles and relieve pain.

Essential oils can be found at most health food stores or on the Internet. Try this recipe for severe back pain treatment:

  • 4 drops of birch essential oil
  • 4 drops of ginger oil or black pepper oil
  • 4 drops of blue chamomile essential oil
  • 4 drops of rosemary or eucalyptus oil
  • 14 drops of lavender oil

Mix these into ½ ounce of any vegetable oil.

7. Capsicum. 

This is an ingredient in hot peppers that interferes with pain receptors and is great for back pain relief.

You can buy capsaicin cream at your local drug store, or make a version of it yourself by crushing red peppers and mixing them with enough body lotion to turn it a light pink. Rub this on the sore spots, but be careful not to get it into your eyes.

8. Chamomile tea. 

Not only is it a great de-stressor, but chamomile tea actually helps calm the smooth muscle tissues in the body and can relieve back pain.

Take one to three cups daily for the maximum effect.

9. Acupuncture. 

This is an ancient Chinese healing art that uses fine needles to stimulate the yang channels in the back and legs.

It has both physiological and therapeutic effects on many disorders, and has been increasingly used in the West for back pain.

It is said to restore blood flow, strengthen weak muscles and relax spasms. Be sure you are seeing a qualified acupuncturist for this back pain treatment, however.

10. Chiropractic care. 

The U.S. Agency for Health Care Policy and Research has recognized chiropractic treatments as an effective treatment for lower back pain.

Practitioners use spinal manipulation to correct misaligned vertebrae, which can lessen back pain and reduce muscle spasms. Many insurance companies now cover chiropractic care as part of their health care plans.

Chronic lower back pain can limit your activities and make driving and sitting for long periods difficult. Powerful narcotics can make you less alert and lower functioning, so before you reach for pills, try some of these back pain remedies.

All of these methods have been shown to improve the quality of life and diminish pain in many patients. Some types of back pain such as slipped discs or aggravated nerves require medical attention, so if your condition worsens or does not improve over time, be sure to see your physician.

If your lower back pain is caused by simple muscle strain, a hot Epsom salt bath or a rub with essential oils is a great way to ease the pain and give yourself a relaxing reward during your back pain treatment process.

Tag: home remedies for back pain

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