8 Ways to Relieve Back Pain At Home

Home Remedies for Back Pain

Home Remedies for Back Pain

With over 70% of people suffering from back pain at some point in their lives, back pain is one of the most common maladies a person can endure. It is exacerbated by lifting, physical work, menstrual cramps, and dehydration. In this article, we discuss the 8 best ways to relive back pain.

Pain medications can be addictive, so many people prefer to try these safe, effective home remedies for back pain. Use these while you determine the root cause of your back pain.

1. Cold Compress

As soon as you hurt your back, a cold compress should be applied to the hurt area. This can numb the nerves and prevent damage from spreading to other cells. After noticing back pain, this should be one of the first home remedies for back pain you try.

How to perform

  1. Wrap 5-6 ice cubes or a bag of frozen peas in a thin washcloth.
  2. Press the washcloth to the source of your back pain.
  3. Remove for a few seconds every 2-3 minutes to avoid freezing.
  4. Repeat as necessary until your back pain goes away.

2. Stretch Over Your Couch

Sometimes, a kink or muscle spasm in your lower back can be the cause of your back pain. Rather than medications or other treatments, this simple stretch will stretch out your lumbar region and provide almost immediate relief.

How to perform

  1. Sit on your couch facing the back part of the couch.
  2. Lay back, draping your head over the edge of the couch.
  3. Bend your knees and hook them on the top of the couch.
  4. Stretch your arms out over your head.
  5. Hold this stretch for 5-10 minutes.
  6. Repeat throughout the day.

3. Epsom Salts

Back pain is often caused by inflammation. This remedy combines two very effective home remedies for back pain: Epsom salts and a hot bath.

How to use

  1. Run a very warm bath.
  2. Pour in 2 cups of Epsom salt.
  3. Agitate the water until the salt dissolves.
  4. Soak in the bath for 30 minutes.

5. Rice Compress

Creating a compress made out of rice is quick, easy, and effective. You can use it on and off all day for back pain relief that lasts all day.

How to use

  1. Place 1 cup of uncooked rice in a clean, dry sock.
  2. Tie the end of the sock to keep rice from getting out.
  3. Microwave the sock for 30 seconds.
  4. Check the temperature; if it is cool, microwave for 30 seconds longer.
  5. Touch the sock to the inside of your arm to make sure it is not too hot.
  6. Press the sock to your back. You may want to sit on the couch and stick the rice compress between your back and the couch.

6. Chamomile Tea

Tense muscles can be hard to relax; chamomile tea is one of the best ongoing home remedies for back pain. Drinking 1 to 3 cups of chamomile tea every day can relieve your back pain long-term. You can use herbal chamomile tea or create your own version.

How to make

  1. Boil 1 cup of water.
  2. Add 1 tablespoon of chamomile leaves to the water.
  3. Steep the leaves for 15 minutes.
  4. Strain the leaves out of the tea.
  5. Drink the tea hot.

7. Ginger Root

Ginger root affects back pain in two ways, making it one of our most versatile home remedies for back pain. First, it has anti-inflammatory properties. Second, it has an effect similar to aspirin on back pain.

How to use

  1. Boil 1 quart of water.
  2. Cut a 2-inch piece of ginger root into chunks.
  3. Place the ginger root chunks into the water.
  4. Turn the heat down and cover the water.
  5. After 30 minutes, remove the ginger chunks from the water.
    Sweeten with honey and drink.

8. Low-Impact Exercise

Strenuous exercise can intensify back pain. However, many types of low-impact exercises can minimize back pain. Try any of the following exercises:

  • Bike riding
  • Yoga
  • Walking
  • Tai chi

If you are suffering from regular back pain, You can also change your mattress. There are many best mattresses for back pain available in the market for back pain. 


Back pain may be a serious problem if not treated. Home remedies for back pain provide relief from pain, but if it persists for long, you should consult with your doctor.