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Home remedies for fast back pain reliefMedically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By Jennifer Berry and Sarah Charmley — Updated on July 28, 2022Back pain is a common problem that can interfere with a person’s work and personal life. Fortunately, many home remedies exist to help relieve bothersome back pain. 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.
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Overview
Share on PinterestKerkez/Getty ImagesLower back pain is the leading cause of absenteeism from work. Up to 80% of adults will experience lower back pain at least once in their lives.
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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.
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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.
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Home treatments may include the following. 1 Exercise to get muscles moving
It can be challenging to get up and move when back pain strikes. However, a short walk, aerobics, yoga, water aerobics, swimming, or another low-impact activity can help alleviate back pain.
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Exercise may loosen tense muscles and release endorphins, the brain’s natural pain relievers. A person can consider starting a daily exercise program that includes strength training and stretching to help keep muscles flexible and strong.
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Regular exercise may prevent future back pain episodes that are due to tight muscles. 2 Improve posture
Poor posture can result 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 improve mobility and decrease pain while improving mental and physical function.Pilates: This follows 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 improve the coordination and activation of torso muscles.
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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.
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However, there are few studies on its effectiveness in treating lower back pain. Some people may also find cycling helpful for lower back pain.
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More tips to improve posture include: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.
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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.
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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.
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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. Apply ice packs for up to 20 minutes maximum.
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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.
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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.
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A person should hold each stretch for 30 seconds or as long as it feels comfortable.Share on Pinterest
Touching the toes: In addition to stretching the hamstrings, bending forward to reach the toes will help loosen the muscles in the lower back.Share on Pinterest
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.Share on Pinterest
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.Share on Pinterest
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.
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One 2018 study 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).
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A 2020 literature review 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 offer short-term benefits for lower back pain.
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Soft tissue massage can involve kneading, friction, gliding, vibration, or percussion techniques. A person may use massage in conjunction with other treatments.
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Soft tissue manipulation encourages mental and physical relaxation through the release of endorphins. Manipulation may involve hands or a mechanical device. 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 inflammationa burnany nonhealed fracturesan active cancer tumor sitedeep 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.
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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
Wearing unstable shoes, high heels, or ill-fitting shoes may result in lower back pain.
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A 2015 study found a link between wearing high heels for long periods and having back pain. Wearing very flat shoes also strains the feet and back.
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Switching to comfortably fitted shoes can help to ease lower back pain. Some people may need orthotics to correctly support their feet.
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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.
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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.
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10 Get enough sleep
Lack of sleep may affect how much pain a person can tolerate, according to a 2015 study. Most adults need 7–9 hours of sleep a night, according to the Centers for Disease Control and Prevention (CDC). Proper comfort and back alignment are essential for sleep quality and avoiding back pain in the morning.
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Extra pillows can help align the spine in the proper position while sleeping. Head pillows should support the curve of the neck comfortably. When sleeping on the side, a pillow between the knees can keep the spine aligned.
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A person should speak with a healthcare professional if lack of sleep continues to be a problem. 11 Make diet changes
A 2020 study found that people with chronic spinal pain were more likely to follow a diet low in whole grains, dairy, and fruit.
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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.
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Anti-inflammatory foods may help reduce pain. They include:wholegrain foodsfruit and vegetables, including leafy green vegetablesfiberyogurtsome spices, including turmeric and gingergreen teablack pepper
Foods that may make inflammation worse include:highly refined flour or glutenrefined sugarstrans fats and saturated fatsred meatdairy productssome 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 study found that mindfulness helped a group of older adults cope with pain.
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Mindfulness is a mind-body therapy that involves being aware of what the body is doing.Deep breathing: A 2016 study found that deep breathing could help people stabilize their torso with breathing exercises. Progressive muscle relaxation: Tensing and relaxing muscles in the body, focusing on one muscle group at a time, may help relieve lower back pain.Guided imagery: This involves focusing on specific mental images to bring about a feeling of relaxation and help reduce stress. Many smartphone apps can guide a person through relaxation techniques and meditation.
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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.
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A healthcare professional may recommend physical therapy, medication, or other treatments. People with existing health conditions or who take regular medications should speak with a medical professional before trying herbal medications or supplements.
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The Food and Drug Administration (FDA) does not monitor supplements for purity or quality, so it is essential to research reputable companies first. Summary
Lower back pain is a common health issue resulting in limited activity and difficulty carrying out everyday activities. A person experiencing severe or sudden back pain should see a healthcare professional.
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Home remedies can help with lower back pain. Heat pads can help with pain, alongside nonsteroidal anti-inflammatory drugs (NSAIDs). A person can also use ice packs for fresh injuries and heat packs for aches.
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Movement is beneficial for lower back pain. A person can incorporate regular exercise into their daily routine to keep muscles strong. Some exercises may help minimize the risk of lower back pain due to strengthening the torso muscles.
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A person can make a few lifestyle changes to reduce back pain, such as switching shoes and changing their workstation. Eating a healthy diet and getting enough sleep may help reduce lower back pain. Read the article in Spanish.
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Last medically reviewed on July 10, 2022Back PainPain / AnestheticsSleep / Sleep Disorders / InsomniaSports Medicine / Fitness 30 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.
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We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Avigan, M. I., et al.
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(2016). Scientific and regulatory perspectives in herbal and dietary supplement associated hepatotoxicity in the United States.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4813193/Beck, B. D., et al.
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(2015). Coping with work-related stress through guided imagery and music (GIM): Randomized controlled trial [Abstract].https://academic.oup.com/jmt/article-abstract/52/3/323/2614186Bustamante, M.
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F., et al. (2020). Design of an anti-inflammatory diet (IT IS diet) for patients with rheumatoid arthritis.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997513/Chang, D.
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G., et al. (2016). Yoga as a treatment for chronic low back pain: A systematic review of the literature.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878447/Common posture mistakes and fixes.
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(n.d.).https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/common-posture-mistakes-and-fixes/Dhyani, D., et al. (2015). Effect of progressive muscular relaxation on stress and disability in subjects with chronic low back pain.https://www.researchgate.net/publication/301338957_Effect_of_Progressive_Muscular_Relaxation_on_Stress_and_Disability_in_Subjects_with_Chronic_Low_Back_PainErgonomics.
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(n.d.).https://www.osha.gov/ergonomicsEskander, J. P., et al. (2020).
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Cannabidiol (CBD) as a treatment of acute and chronic back pain: A case series and literature review.https://pubmed.ncbi.nlm.nih.gov/32421842/Furlan, A. D., et al.
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(2015). Massage for low-back pain.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8734598/Gianola, S., et al. (2016).
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Effectiveness of treatments for acute and subacute mechanical non-specific low back pain: A systematic review with network meta-analysis.https://bjsm.bmj.com/content/56/1/41Good sleeping posture helps your back. (n.d.).https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460Hlaing, S. S., et al.
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(2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: A randomized controlled trial.https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04858-6How much sleep do I need?
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(n.d.).https://www.cdc.gov/sleep/about_sleep/how_much_sleep.htmlJackson, M., et al. (2018). Challenging case in clinical practice: Improvement in chronic osteoarthritis pain with use of arnica oil massage, therapeutic ultrasound, and acupuncture – a case report.https://www.liebertpub.com/doi/abs/10.1089/act.2018.29152.mja?journalCode=actKi, C., et al.
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(2016). The effects of forced breathing exercise on the lumbar stabilization in chronic low back pain patients.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5276765/Kong, L., et al.
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(2020). The effects of shoes and insoles for low back pain: A systematic review and meta-analysis of randomized controlled trials. [Abstract].https://www.tandfonline.com/doi/full/10.1080/15438627.2020.1798238Kumar, N.
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V., et al. (2015). High heels footwear causes heel pain and back pain: Myth or reality?http://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss_nov_oa23.pdfLow back pain fact sheet.
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(n.d.).https://www.ninds.nih.gov/health-information/patient-caregiver-education/fact-sheets/low-back-pain-fact-sheetLuiggi-Henandez, J. G., et al. (2018).
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Mindfulness for chronic low back pain: A qualitative analysis. [Abstract].https://pubmed.ncbi.nlm.nih.gov/29025059/Nondrug therapies and lifestyle changes to ease back pain. (n.d.).https://www.arthritis.org/diseases/more-about/lifestyle-changes-back-painOwen, P.
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J., et al. (2020). Which specific modes of exercise training are most effective for treating low back pain?
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Network meta-analysis.https://bjsm.bmj.com/content/54/21/1279Paolucci, T., et al. (2019).
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Chronic low back pain and postural rehabilitation exercise: A literature review.https://www.dovepress.com/chronic-low-back-pain-and-postural-rehabilitation-exercise-a-literatur-peer-reviewed-fulltext-article-JPRPergolizzi, J. V., et al.
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(2018). The role and mechanism of action of menthol in topical analgesic products.https://onlinelibrary.wiley.com/doi/full/10.1111/jcpt.12679Pocovi, N. C., et al.
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(2016). Walking, cycling, and swimming for nonspecific low back pain: A systematic review with meta-analysis.https://www.jospt.org/doi/pdf/10.2519/jospt.2022.10612Qin, J., et al. (2019).
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Effect of Tai Chi alone or as additional therapy on low back pain.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750325/Vinstrup, J., et al. (2020). Perceived stress and low-back pain among healthcare workers: A multi-center prospective cohort study.https://www.frontiersin.org/articles/10.3389/fpubh.2020.00297/fullWenli, K., et al.
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(2020). Movement, posture and low back pain: How do they relate? A replicated single-case design in 12 people with persistent, disabling low back pain.
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[Abstract].https://onlinelibrary.wiley.com/doi/abs/10.1002/ejp.1631Wu, A., et al. (2020).
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Global low back pain prevalence and years lived with disability from 1990 to 2017: Estimates from the Global Burden of Disease Study 2017.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7186678/Yamato, T. P., et al.
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(2015). Pilates for low back pain.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8078578/Zick, S.
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M., et al. (2020). Association of chronic spinal pain with diet quality.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431251/FEEDBACK:Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By Jennifer Berry and Sarah Charmley — Updated on July 28, 2022
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