12 Best Home Remedy For Back Pain

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


9 min read

Key Takeaways

  • Research shows that massages have beneficial effects on health as well as serve as a viable solution for back pain.
  • While you may feel pain in your back, the main source for it may be another body part altogether.
  • you should prioritise as it can develop into a chronic issue if left untreated.

In the human body, the back is the large posterior area that houses the spine, muscles, bones, ligaments, spinal cord, and several nerves. It supports the weight of the body and allows you to carry out a range of movements flexibly. Naturally, this means that in the unfortunate circumstance that you experience back pain, you should prioritize recovery. There can be several back pain causes ranging from an improper sleeping position and muscle strain to serious reasons like osteoporosis and arthritis.

Types of Back Pain

Whatever be the back pain reason, the key to addressing it is to first understand the type. There are 3 main back pain types that you should be aware of. They are:


Pain that is limited to one spot, typically from strain


Pain that moves around and affects nearby bones or muscles


Pain that feels like an electric shock or searing that follows the path of the spinal nerve and may sometimes travel to the leg

For axial and referred back pain, depending on the severity, simple rest can offer some relief. However, with radicular pain, medical treatment is almost always necessary. Thankfully, for common back pain, lower or upper, there are ways that you can get relief without needing to visit a doctor. These are generally based on soothing the muscles and bones in the area while reducing the inflammation that causes pain.

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How to Get Rid of Back Pain at Home

Switch shoes

Wearing the wrong type of shoes can contribute to lower back pain. If you're constantly in heels or flats, your feet aren't getting the support they need, which can lead to pain in your back and legs. Switching shoes with arch support and a cushioned sole can help remove the pressure off your feet and relieve lower back pain.

If you've been wearing shoes that aren't supportive enough, it's time to switch to a better pair. A good pair of shoes will provide support for your feet and help reduce stress on your joints and muscles. Look for shoes with arch support and a cushioned sole to get the most support possible. And don't forget to break them in slowly - wear them around the house for an hour or so each day before taking them out for a walk or run.

Make workstation changes

First, be sure that your chair provides adequate support for your back. If not, consider investing in an ergonomic chair that will help keep your spine properly aligned. You should also make sure that your computer monitor is at eye level so you're not constantly looking down; this will help reduce the strain on your neck and shoulders. Finally, take frequent breaks to walk around and stretch; this will help keep your muscles from getting too tense. By making a few simple changes to your workstation, you can help get rid of lower back pain fast!

Home Remedies to Get Rid of Lower Back Pain

Try Arnica

If you're looking for a fast and effective way to get rid of lower back pain, then you should try Arnica! Arnica is a herb that has been used for centuries to treat various ailments, including pain. It's thought to work by reducing inflammation and swelling, which can help to relieve pain. You can find Arnica in many forms, including ointments, gels, and creams. For the best results, apply Arnica directly to the area of pain several times a day.

Improve Posture

Poor posture is a common cause of lower back pain, so by correcting your posture, you can often get rid of the pain quickly and easily.

There are a few simple things you can do to improve your posture and get rid of lower back pain:

1. Stand up straight:

This may seem like an obvious one, but it's worth repeating. When you stand, make sure to keep your shoulders back and your head up. This will help align your spine and take the pressure off your lower back.

2. Sit up straight:

Just as when you're standing, you want to sit with good posture to avoid putting strain on your lower back. Make sure to sit all the way back in your chair, with your feet flat on the floor and your knees at a 90-degree angle. Avoid slouching or hunching forward, as this can put stress on your spine and exacerbate lower back pain.

3. Use proper lifting techniques:

When lifting any object, be sure to use proper form to avoid straining your lower back muscles. Bend at the knees and hips, not at the waist, and keep the object close to your body as you lift it. Additionally, don't twist or turn abruptly while carrying something heavy - this can also lead to strain or injury.

Manage or reduce stress

Stress is a common trigger of lower back pain. To manage stress and reduce its impact on your body, try the following: 

  • Identify your personal stress triggers and avoid them if possible
  • Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises
  • Make time for relaxation and enjoyable activities in your daily routine
  • Talk to a counselor or therapist to help you manage stress in a healthy way

Get a Massage

A good way to relieve back pain is to get a massage. Research shows that massages have beneficial effects on health as well as serve as a viable solution for back pain. This is mainly because a back massage improves blood circulation, which is necessary for recovery from any soreness in the muscles. Secondly, massages are known to relax the muscles. Relaxed muscles have an improved range of motion and also help reduce insomnia. Lastly, and most importantly, a massage facilitates the release of endorphins in the body. These chemicals make you feel better and help you effectively manage acute pain.

There are specialized massage practices that also target pain in the back. A good example is neuromuscular massages, which greatly help muscle spasms. These are usually very painful to touch, but such a massage can help alleviate pain.

Perform light exercise

To reduce back pain, exercise may just be the best way to experience immediate relief. However, you must remember that due to the pain, you should perform light exercise that doesn’t strain your body, especially your back, too much. Activities like a short walk, touching your toes, water exercise, and adopting the cobra pose can work wonders. This is because exercise causes the release of endorphins and can relax tense muscles. Endorphins effectively work as painkillers and exercise can help blood circulation to affected areas.

Besides this, a good way to prevent future back pain is to exercise your core. Muscles in your abdomen and back support your spine and regular exercise help keep them active. Simple movements that activate your core along with your regular exercise or even after your workout will make a big difference.

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Use Ice Packs and Heating Pads

Studies have proven that using heating and cooling pads on your back can alleviate pain. When facing back pain, the first step is to immediately apply an ice pack to the affected area. This reduces inflammation greatly and can provide a numbing effect for serious injuries. However, be careful not to apply ice directly to your skin for extended periods of time as this can cause frostbite. Generally, you should ice your back for not more than 20 minutes. The next step can be to use a heating pad or a hot water bag on the affected area. Swapping between hot and cold relieves achy muscles and reduces soreness. Heat therapy increases blood flow and helps the muscles relax, reducing pain significantly.

Apply a Pain-Relief Cream

This is a common remedy that you should consider. You get a variety of pain-relief creams at pharmacies and these have proven to work effectively. Such creams contain either capsaicin or menthol. Capsaicin, a compound found in hot pepper, not only relieves pain but has also been found to treat osteoarthritis pain. Menthol, on the other hand, has a cooling effect that can temporarily numb back pain and desensitize the pain receptors in the affected area. However, overuse of menthol-based pain-relief creams can increase pain sensitivity. So, make sure you do so only when necessary.

Try Anti-Inflammatory Beverages

Inflammation in the back can cause pain and drinking beverages with anti-inflammatory properties can help reduce or get rid of it. For instance, turmeric milk has antioxidants as well as anti-inflammatory and anti-arthritic properties. Drinking it regularly can curb inflammation and keep back pain at bay. Similarly, you also consume tart cherry juice. This helps relieve muscle pain and drinking it regularly can have positive effects. Another option is drinking green tea with ginger.

Stretch your Hamstrings

While you may feel pain in your back, the main source for it may be another body part altogether. Tight hamstrings are often the cause of back pain, especially in the lower back as they stress your joint and muscles in the area. This is why you should stretch your hamstring muscles daily. Popular exercises you can try include touching your toes, the wall hamstring stretch, the seated hamstring stretch, and the towel hamstring stretch.

Improve your Sleep Quality

Lack of sleep or improper sleep has been found to not only make the pain worse but can also alter your tolerance to pain. Moreover, when it comes to back pain, sleeping enough, and in the right position, is key to solving issues that may arise. The ideal position is to ensure that you have enough support to keep your neck and spine in a straight line, with a pillow between your knees, if you sleep on your side, to keep your spine in a neutral position. To add to that, you can also get supplements for vitamin C and vitamin B6 as these control metabolism and promote good sleep.

Addressing back pain as it surfaces is something you should prioritize as it can develop into a chronic issue if left untreated. Moreover, dealing with pain on a regular basis can affect your mood and become a source of stress. This can lead to anxiety and muddle your everyday interactions. So, the best solution is to try some of these back pain home remedies and if the pain persists, contact your local physician.

Find the best doctor for the job on Bajaj Finserv Health. Locate a physiotherapist near you in minutes, view doctors’ years of experience, consulting hours, fees and more before booking an e-consult or in-person appointment. Apart from facilitating appointment booking, the Bajaj Finserv Health also offers health plans for your family, medicine reminders, healthcare information and discounts from select hospitals and clinics.

Published on 3 Nov 2020Last updated on 13 Apr 2023
  1. https://www.spine-health.com/blog/6-overlooked-remedies-lower-back-pain-relief
  2. https://www.medicalnewstoday.com/articles/322582#stretch
  3. https://www.spine-health.com/blog/6-overlooked-remedies-lower-back-pain-relief
  4. https://www.medicalnewstoday.com/articles/322582#stretch

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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