How To Relieve Back Pain Naturally
1. Essential Oils
Lavender essential oil exhibits strong antispasmodic, anti-inflammatory, and analgesic properties (1). These properties may help in relieving pain and muscle spasms. 3-4 drops of lavender oil Do this at least 2 times daily.
b. Peppermint Oil
Peppermint possesses soothing and anti-inflammatory properties (2). This may help in relieving muscle spasms.
5-6 drops of peppermint oil 1 tablespoon of any carrier oil (coconut or almond oil)
Do this 2 times a day.
2. Other Oils
a. Castor Oil
Castor oil contains a compound called ricinoleic acid (3). This acid exhibits anti-inflammatory and analgesic properties (4). This may treat the inflammation that accompanies back pain and may also accelerate recovery. 1 tablespoon of castor oil Do this once a day.
b. Olive Oil
Olive oil exhibits anti-inflammatory and analgesic properties (5). This may help in treating back pain as well as its painful symptoms. 1 tablespoon of olive oil Do this at least once daily.
3. Epsom Salt Bath
Epsom salt has anti-inflammatory properties (6). Hence, it may help soothe inflammation and relieve pain.
1-2 cups of Epsom salt 1 bucket of water
Do this 3 times a week.
4. Fenugreek
Fenugreek possesses natural anti-inflammatory properties (7). Thus, fenugreek may be used as a natural home remedy for black pain relief.
1 teaspoon of fenugreek powder 1 glass of hot milk Honey (optional)
Do this once every night.
5. Turmeric
Turmeric contains a compound called curcumin that has anti-inflammatory and pain-relieving properties (8), (9). These properties of turmeric may be used to treat and relieve back pain and its symptoms.
1 teaspoon of turmeric 1 glass of hot milk
Do this 2 times a day.
6. Heating Pad
Heat therapy is found to have analgesic effects on muscles (10). This may help in relieving muscle spasms and pain. Heating pad Apply a heating pad on your back and leave it on for 25-30 minutes. Do this once a day.
7. Ice Packs
Ice packs have anti-inflammatory and analgesic effects on muscles (11), (12). Hence, they may help in relieving back pain. Ice pack Apply an ice pack on your lower back and leave it on for 15 to 20 minutes. Do this 1-2 times a day.
8. Vitamins
Vitamin B12 possesses anti-inflammatory and analgesic properties (13). This may be effective in relieving back pain and its symptoms. Vitamins C, D, and E also exhibit anti-inflammatory and antioxidant properties (14), (15), (16). This may also help in reducing back pain. Note: Consult a doctor before taking supplements for any of these vitamins.
9. Ginger
Gingerol is one of the active components of ginger. Gingerol exhibits strong anti-inflammatory and pain-relieving effects (17). This may help in reducing back pain.
1-2 inches of ginger 1 cup of hot water Honey (optional)
Do this 2 times a day.
10. Basil Leaves
Basil leaves contain some important oils, like eugenol, citronellol, and linalool. These oils exhibit anti-inflammatory and pain-relieving properties (18), (19). This may help in relieving back pain.
1-2 teaspoons of basil leaves 1 cup of hot water Honey (optional)
Do this 2-3 times a day.
11. Garlic
Garlic is a rich source of selenium and capsaicin (20). The presence of these compounds imparts anti-inflammatory and analgesic effects to garlic (21).
8-10 garlic cloves A clean towel
Do this 2 times a day.
12. Warm Shower
The heat from warm water possesses analgesic properties. This property helps in relieving pain and inflammation (22). Hence, a warm shower may help in easing back pain.
13. Chamomile Tea
Chamomile possesses anti-inflammatory and pain-relieving properties (23), (24). These properties may help in relieving pain, swelling, and inflammation.
1 teaspoon of dried chamomile 1 cup of hot water Honey (optional)
Do this 2 times a day.
14. Pineapples
Pineapples are a rich source of an enzyme called bromelain. Bromelain exhibits anti-inflammatory and analgesic properties (25). This may be helpful in treating back pain.
1/2 cup of pineapples 1 cup of water
Do this once a day.
15. Aloe Vera Juice
Aloe vera possesses strong anti-inflammatory and analgesic properties (26). This may help in treating back pain. 1/4-1/2 cup of aloe vera juice Do this once a day. Try any or a combination of these remedies to relieve back pain. Listed below are the causes of back pain.
Causes Of Back Pain
Any damage or injury to the muscles, ligament, or discs of your back may lead to back pain. The most common causes of strained ligaments, muscles, or spasms include:
Improper lifting of an object Lifting heavy objects Poor or awkward posture Unsuitable mattress Sleeping disorders Medical conditions like a fever or infection affecting the spine Arthritis Age (older people are affected more by back pain) Gender (females are more prone to back pain than males) Pregnancy Smoking Strenuous physical workout or exercise
In some cases, the cause may remain unknown. Individuals affected by back pain may exhibit certain symptoms. Let’s take a look at them.
Symptoms Of Back Pain
The common signs and symptoms of back pain are:
Increased body temperature Swelling on the back Unceasing backaches Numbness around the back and buttocks In some cases, the pain extends to the legs and knees Pain worsens after long periods of sitting
These symptoms may usually be mild to moderate. If the symptoms are critical, seek medical help right away. In addition to the remedies mentioned above, one may also follow some preventive tips to increase the efficacy of the treatment.
Preventive Tips
Avoid foods, such as sugar, refined grains, dairy products, and red meat, that can cause inflammation and worsen your back pain. Increase your intake of fresh fruits and vegetables, fishes, nuts, and yogurt. These foods are not only anti-inflammatory but also rich sources of calcium. Practice yoga poses and exercises, such as Child’s Pose, Pigeon Pose, and Triangle Pose, that require you to stretch your back and legs. Make sure you provide support to your back when you sit or lie down for long periods. Indulge in a gentle and soothing massage as a therapy to treat your back pain. Drink plenty of water to keep the discs of your backbone hydrated and healthy. Modifying your sitting and sleeping postures may also help treat back pain.
Best Sleeping Position To Avoid Back Pain
Individuals who sleep on their back may keep a pillow under their knees to offer support to their spine. Stomach sleepers may place a pillow under their abdomen and pelvis to ease the strain on their back. Side sleepers may draw their legs to their chest and keep a pillow between their knees.
Best Sitting Position To Avoid Back Pain
Those dealing with back pain may provide support to their back while sitting for long periods. Resting the entire back on the cushion of the chair is recommended. Avoid sitting at the edge of the chair as it strains the back. What type of mattress is best for relieving back pain? Check this infographic to know the most appropriate yoga poses for back pain relief. Individuals who sleep on their back need a medium-firm mattress. Meanwhile, those who sleep on their side need a slightly softer mattress to cushion their hips and shoulders. And for those who sleep on their stomach, a firmer mattress is required to keep them afloat. When does back pain start during pregnancy? Back pain may surface anytime during pregnancy. However, it is more common in the later stages of pregnancy as the baby starts to grow What causes back pain in women? Factors such as menopause, pregnancy, and hormonal issues may cause back pain in women (29), (30). Can lack of water cause back pain? Dehydration may cause back pain due to the reduced elasticity of discs. Studies suggest that backache is an associated symptom of dehydration (31). How do I know if my back pain is kidney related? If it is kidney related, the pain will be more in the upper back than the lower. It won’t get worse with movement or it won’t go away without treatment. What organs can cause lower back pain? Organs within the abdominal cavity can cause lower back pain (32). Some of the abdominal organs are the kidney, gallbladder, pancreas, and liver. When should I be worried about lower back pain? You should be concerned if the pain lasts four weeks or longer and keeps getting worse. Other symptoms like fever, weight loss or weight gain, weakness in extremities, and bladder problems may also mean your lower back pain can be caused by some other serious medical condition. So, it is best to consult your doctor and get it diagnosed.
