Best home remedies for back pain


07 Jun 2019

Natural home remedies to get relief from back pain

We all know how common back pain is. Studies suggest that as many as 80% adults experience back pain at least once in their lives.

And, it is troublesome- it hinders one's ability to carry out simple daily tasks.

Not just that, it also upsets our mental function and productivity.

Although, over-the-counter painkillers are available and are reasonably effective, natural remedies are always the better choice.

Here, we list some of them.


Exercise regularly and religiously

Exercise regularly and religiously

Taking rest might seem like the most obvious thing to do when you're suffering from back pain, but to get long-term relief, you must start exercising.

Exercise will help strengthen your core, relieve tense muscles, and release endorphins (feel-good hormones), thus helping you fight back pain.

Doing simple aerobic exercises like running, biking, swimming can help.

However, be sure to consult your doctor beforehand.


Use heat therapy and/or cold massage

A time-tested remedy to treat back pain is to use heat and/or cold packs to reduce tension.

Cooling methods, such as ice packs, can give instant relief from back pain caused due to injury. It is also effective in numbing inflammation.

In some cases, heat, in the form of heating pad or hot water bottle, can aid in relieving stiff or achy back muscles.

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Get sufficient sleep

Get sufficient sleep

Disturbed or insufficient sleep can worsen your back pain.

If your pillows and mattresses are uncomfortable, get rid of them and gift yourself new ones.

Also remember that depriving yourself of enough sleep isn't healthy. Get your daily quota of 7-9 hours of undisturbed night-time rest.

Certain sleeping postures could also be the culprit. To get yours right, talk to your doctor.


Lower your stress levels

Mental health and physical health go hand in hand.

Stress is known to trigger muscle tension and body pain, including in the back region.

So, give yourself a break from time to time. It will not only help relax your mind, but will also ensure your muscles stay healthy.

Simple relaxing activities like meditating, deep breathing, and going for walks can help.


Good old yoga to the rescue

Good old yoga to the rescue

In case your condition isn't severe, performing yoga asanas on a daily basis can help relieve backache.

This is because yoga can strengthen the back, stretch your muscles, and improve blood flow to the spine and nerves, thus resulting in better back health.

Some of the best backache-relieving asanas are the Cat-cow pose, the Child's pose, the Downward dog, and the Plow pose.

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