Many home remedies can help relieve back pain, including stretching and exercise, heat and cold packs, changing footwear, having a massage, and applying arnica.
This article will look at 12 different effective home remedies to relieve back pain fast, as well as when to see a doctor about back pain.
Research indicated that lower back pain is a leading causeTrusted Source of disability all over the world. Some possible causes of lower back pain includeTrusted Source:
• degenerative disc disease
• fractures resulting from osteoporosis
• sprains and strain
• ankylosing spondylitis
• scoliosis
• spondylolisthesis
• endometriosis
• pregnancy
• herniated discs
• spinal stenosis
• kidney stones
• fibromyalgia
• tumors
The back muscles and spine support much of the body’s weight. A person uses the muscles for everyday movements, including sitting, standing, and walking. People can also experience pain in other areas, including the neck and middle and upper back.
Over-the-counter pain medications, such as ibuprofen or acetaminophen, may help relieve pain. Once a healthcare professional has ruled out serious conditions, a person may find home remedies to help manage their symptoms.
Home treatments may include the following.
1. Exercise to get muscles moving
A short walk, aerobics, yoga, water aerobics, swimming, or another low-impact activity may help alleviateTrusted Source back pain.
A person can consider starting a daily exercise program that includes strength training and stretching to help keep muscles flexible and strong.
Regular exercise may prevent future back pain episodes that are due to tight muscles.
2. Improve posture
Poor posture can resultTrusted Source in nonspecific lower back pain.
A 2019 study suggested that the following types of exercise might improve both posture and lower back pain:
• Yoga: Yoga may improveTrusted Source mobility and decrease pain while improving mental and physical function.
• Pilates: This followsTrusted Source six basic principles, including centering or tightening the torso muscles, concentration, managing posture, precision, flow, and breathing.
• Tai chi: This traditional Chinese exercise may help reduce pain and improve function.
• Core stability exercises: These exercises improveTrusted Source the coordination and activation of torso muscles. These may help reduce pain, decrease tension and muscle spasms, and improve torso stiffness.
• Aerobic exercise: Regular aerobic exercise may improve physical function, muscle endurance, pain, and mental health. The exercise can be high, moderate, or low intensity.
• Walking/running: These are cost-effective ways of improving health and strengthening muscles.
• Swimming: People may suggest swimming for back strength, as the water supports muscles. However, there are few studies on its effectiveness in treating lower back pain.
Some people may also find cycling helpful for lower back pain.
• Considering posture when sitting, standing, or walking: A person should try to lift the head and pull the shoulders back, rather than slumping forward and tightening abdominal muscles.
• Avoiding repetitive postures: Lifting heavy items or sitting for long periods may result in back pain.
• Standing correctly: Distributing weight on both sides of the body rather than leaning on one leg or side.
Being aware of posture and trying to correct it may seem difficult at first, but it can help reduce the possibility of future injuries.
3. Use heat and cold
A person can use hot and cold packs to reduce swelling and soothe the pain.
People use ice packs directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.
Cold may provide a numbing effect for sudden, intense back pain. People can use special pain relief cold packs or a bag of ice or frozen vegetables covered with a towel to protect the skin from frostbite. The Arthritis Foundation advises only applying ice packs for up to 20 minutes maximum.
A heat pad can soothe an achy back, increasing blood flow, which enables healing. A person should follow instructions carefully to avoid burns or scalds from the heat pad. Heat pads can supply immediate relief.
If a heat pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.
4. Stretch
The following stretches may help relieve back pain. A person should hold each stretch for 30 seconds or as long as it feels comfortable.
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Touching the toes: In addition to stretching the hamstrings, bending forward to reach the toes will help loosen the muscles in the lower back.
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Cobra Pose: Lying on their stomach, with hands face down beside the shoulders, a person should gently lift their chest so that the top of their head points toward the ceiling.
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Cat-Cow Pose: Beginning on hands and knees, a person should slowly alternate between arching their back toward the ceiling and dipping it toward the floor.
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Child’s Pose: Sitting on the heels with knees hip-width apart, a person should lean forward to place their head on the floor, stretching arms out in front of the head.
5. Apply a pain-relief cream
A variety of pain-relief creams that can provide some relief from back pain are available in pharmacies and online.
Pain-relief creams that contain menthol have a cooling effect that can temporarily dull back pain.
One 2018 studyTrusted Source suggests that applying menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can result in more sensitivity to pain.
Some people may also consider using creams containing cannabidiol (CBD). A 2020 literature reviewTrusted Source found that CBD creams relieved symptoms of back pain in patients who recently had spinal surgery.
Find out the best CBD creams for back pain relief.
6. Try massage
Massage may offerTrusted Source short-term benefits for lower back pain. However, there is no strong scientific evidence to support this and experts do not recommend massage for chronic lower back pain.
Soft tissue massage can involve kneading, friction, gliding, vibration, or percussion techniques. A person may use massage in conjunction with other treatments.
There are few risks or adverse effects when using massage — however, a person should not receive massage if they have:
• a skin infection or severe inflammation
• a burn
• any nonhealed fractures
• an active cancer tumor site
• deep vein thrombosis
7. Try Arnica
Arnica is a homeopathic remedy that people can apply directly to the skin to treat muscle pain, swelling, bruising, and minor injuries.
While there is little scientific research to prove that Arnica is effective, it has a low risk of side effects, and some people may find it helpful.
A 2018 case report found that Arnica helped relieve chronic osteoarthritis pain when combined with acupuncture and massage.
8. Switch shoes
Switching to comfortably fitted shoes can help to ease lower back pain. Some people may need orthotics to correctly support their feet.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommendsTrusted Source wearing comfortable shoes with a low heel.
9. Make workstation changes
According to the Occupational Safety and Health Administration in the United States, a proper workstation may help reduce back pain and other injuries.
A person should ensure their computer screen is at eye level and that their chair is at the correct height.
If a person does any lifting for their job, they should squat and use their legs — not their back — for support. It is best to ask for help or use trolleys when moving very heavy objects.
10. Get enough sleep
Research indicates that poor quality of sleep over a long period of time may increase the riskTrusted Source of chronic back pain.
Most adults need 7 or more hoursTrusted Source of sleep a night, according to the Centers for Disease Control and Prevention (CDC).
People may benefitTrusted Source from placing a pillow under their knees when sleeping on their back. They should avoid sleeping on their stomach. When sleeping on the side, a pillow between the knees can keep the spine aligned.
A person should speak with a healthcare professional if lack of sleep continues to be a problem.
11. Make diet changes
A 2020 studyTrusted Source found that people with chronic spinal pain were more likely to follow a diet low in whole grains, dairy, and fruit.
Added sugars could also increase the risk of spinal pain. Calorie intake was similar to people who ate a diet including recommended amounts of whole grains, fruit, vegetables, and dairy.
Anti-inflammatory foods may help reduce pain. They include:
• wholegrain foods
• fruit and vegetables, including leafy green vegetables
• fiber
• yogurt
• some spices, including turmeric and ginger
• green tea
• black pepper
Foods that may make inflammation worse include:
• highly refined flour or gluten
• refined sugars
• trans fats and saturated fats
• red meat
• dairy products
• some vegetables, including tomatoes, eggplant, and potatoes
12. Manage or reduce stress
Moderate to high levels of stress may link to lower back pain. To relieve stress, a person can try:
• Mindfulness meditation: A 2018 studyTrusted Source found that mindfulness helped a group of older adults cope with pain. Mindfulness is a mind-body therapy that involves being aware of what the body is doing.
• Deep breathing: A 2023 review of research found that breathing exercises may help to alleviate lower back pain. However, further studies are necessary to validate these findings.
• Progressive muscle relaxation: Tensing and relaxing muscles in the body, focusing on one muscle group at a time, may help relieveTrusted Source lower back pain.
• Guided imagery: This involves focusing on specific mental images to bring about a feeling of relaxation and help reduce stress. A small 2023 study found that this therapy may help to alleviate lower back pain.
Many smartphone apps can guide a person through relaxation techniques and meditation.
When to see a doctor
People can often treat back pain with home remedies and some patience. However, a person should speak with a healthcare professional about chronic or severe back pain.
