Do you suffer from back pain? Back pain is a common health problem, you’re in the company of millions of others affected by an aching lower back. Improper diet, lack of physical activity, muscle tension, poor posture, arthritis, and vertebral disc problem can trigger this health problem. Backache can be so severe that it can restrict your day to day activities also.
Severe back pain needs immediate attention from your doctor. But, you can treat nagging pain and discomfort on your own. There are wide varieties of home remedies to treat back pain.
If you are interested in using a home remedy for back pain relief, you might consider one of the following popular options.
Home Remedies for Back Pain
Below are some of the best home remedies to relieve back pain quickly:
Cold and Hot Compress
Apply a cold compress to the affected area for 15 to 20 minutes at a time initially. Apply at least three times a day. Usually, ice or cold compress immediately following a back injury can alleviate pain by numbing the area and prevent or reduce swelling. After 48 hours of the onset of back pain apply heating pads or a hot-water bottle to your back may be helpful.
Try oils and homemade ointments
Our kitchen is rich with various spices and oils that are useful to make oil and ointments.
Ginger: Apply a paste made of ginger powder mixed with sufficient water to the affected area. Leave it on for 10 to 15 minutes, wash it off, and then rub the back with some eucalyptus oil. Ginger contains anti-inflammatory compounds that give instant relief from back pain.
Herbal Oil: Massage your affected part with warm herbal oil. It helps to relax your muscles and provide instant relief. You can use a mixture of several herbal oils like coconut, eucalyptus, almond, sesame, mustard, etc. Heat the oil until warm and massage it gently on the painful area of your back.
We know honey is beneficial in various problems. Manuka (honey type) is useful to treat back pain. Massage this honey gently on the lower back for a period of 2 to 3 weeks to get the desired results.
Turmeric: Turmeric is a super food useful almost in every condition. For back pain, make a paste by mixing two tablespoons of turmeric with a tablespoon of honey and two tablespoons of milk. Rub this paste gently on the lower back area for 5 to 8 minutes for 1-2 weeks until the pain subsides.
Garlic Oil: Rubbing the painful area of the back with garlic oil is also effective for relieving the pain. The oil is prepared by frying 10 cloves of garlic in 60 ml of mustard oil or sesame oil on a slow fire till the garlic turn brown. Then, the cooled oil should be applied vigorously on the back, and allowed to remain there for 2 or 3 hours. Take a warm bath afterwards. It should be done for at least 15 days. Garlic contains strong anti-inflammatory properties that diminish pain as well as swelling.
Camphor & Coconut Oil: Combine camphor and coconut oil and boil it for 5-10 minutes. Let it be cool, and then store it in a clean bottle. Use this oil twice a week before going to sleep to get rid of backache.
Essential Oil: Add 2-3 drops of peppermint essential oil with 1/2 teaspoon of olive oil and apply it to the affected area. It alleviates muscle spasm and strain, while soothing the senses and relieving pain.
Aloe Vera Gel: Surprisingly, Aloe Vera is also beneficial in back pain. Rub the fresh Aloe Vera gel on the lower back for instant relief from the pain.
Arnica: Apply topical arnica to the affected area in gel or lotion form. Arnica acts as anti-inflammatory and circulatory stimulant with mild analgesic properties.
Anti-inflammatory Homemade Drinks
When you consume anti-inflammatory foods, your body builds several anti-inflammatory, antioxidants, and anti-cancerous properties. Consuming this food is always beneficial for your health. Here are few anti-inflammatory drinks that are effective to treat your back pain
Turmeric Milk: Your mum’s all-time favorite drink! This magic shot contains a lot of anti-inflammatory properties, antioxidants, and anti-arthritic properties. Add a half teaspoon of turmeric powder in a glass of warm milk and consume it regularly. Drink it before bedtime to allow the anti-inflammatory process to work while in sleep.
Cinnamon & Ginger: Boil 20gm of cinnamon stick with 30 gm of fresh ginger in 2 cups water until only half of the liquid is left. Drink 1 cup three times a day. Cinnamon has high antioxidant activities and believed to be effective in treating arthritis and low back pain.
Green Tea: This herbal drink contains anti-inflammatory and antioxidant properties. It lowers the chances of getting backache.
Tart Cherry Juice: Tart cherries are full of antioxidants, vitamin C, and anti-inflammatory agents. Tart cherry juice can relieve muscle pain, joint pain, and back pains. For the best result, try to drink tart cherry juice daily.
Basil Syrup: Boil 10 to 12 basil leaves in a cup of water until the water evaporates to half. Allow it to cool down to room temperature, and then add a pinch of salt to it. Drink this syrup once or twice a day if you have mild or severe back pain.
Do’s for Back Pain
- If you are overweight (obesity), try to lose weight.
- Wear comfortable, low-heeled shoes or sandals.
- Make sure your work surface is at a comfortable height for you.
- Use a chair with a good lower back support. If you are sitting for a long period of time, try resting your feet on the floor, or on a low stool. Take frequent breaks to stretch.
- If you have to drive long distances, try using a pillow or rolled-up towel behind the small of your back. Also, be sure to stop often and walk around for a few minutes.
- If you have trouble sleeping, try sleeping on your back with a pillow under your knees, or sleep on your side with your knees bent and a pillow between your knees.
- Sit quietly and meditate, or observe your breathing. This will help to relax tense muscles.
- Get regular, low-impact exercise. Some gentle yoga exercises can help to relieve the pain. Stretching exercises can improve flexibility and improve physical function.
- Practice safe ways of lifting and moving heavy objects to reduce the risk of straining your back. While lifting, bend your knees and keep your back straight, keep the object you are lifting close to your belly button, and avoid lifting and twisting at the same time.
- Practice yoga, breathing exercises, and relaxation techniques. Yoga can stretch and strengthen muscles and improve posture, although need to modify some poses if they aggravate symptoms.
- Eat plenty of foods high in essential fatty acids for their anti-inflammatory effects. Walnuts, salmon, mackerel, and ground flaxseeds are rich in fatty acids. Also, fish oil reduces inflammation and provides joint lubrication.
Don’ts for Back Pain
- Avoid exposure to cold weather or cold winds.
- If you smoke, quit. Smoking decreases blood flow and prevents healing.
- Avoid over physical exercise.
- Try to avoid heavy lifting.
- Avoid lifting with twisting, bending forward, or reaching.
- Avoid sitting for long periods of time. Change your position in every 15 minutes
When to See a Doctor
In back pain, these home remedies work wonderfully in both acute and chronic situations. But if they are recurrent and aggravating, then consult your doctor immediately. It’s important to note that self-treating with alternative medicine and avoiding or delaying standard care may be harmful to your health.
The information provided in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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