Effective Natural Remedies For Back Pain

Back pain can significantly affect our work and personal life. Most of the time, this widespread problem is being treated with over-the-counter pain medications. But if we want to address it naturally, there are some remedies that might be helpful. Check them out below.

Enjoy An Anti-Inflammatory Drink Every Day

Anti-inflammatory foods play a significant role in reducing or eliminating inflammatory reactions in the body. Here are some of the best drinks that possess anti-inflammatory effects and may help reduce back pain.

Turmeric Milk

This beverage has antioxidant, anti-inflammatory, and anti-arthritic effects. Simply mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk and add some honey. Consume this drink, before bedtime.

Ginger-Green Tea

This soothing herbal drink contains pain-relieving benefits. Place 2 cups water and 2 ½ inches fresh ginger into a saucepan and bring to a boil. Reduce the heat to low and simmer for 5 minutes. Stir in the honey. Remove the pan from heat and add 6 tea bags. Steep for 3 minutes, and then strain out all the solids.

Use Heat And Cold

According to studies, the use of heat and cold are effective ways to get relief from back pain.
Applying an ice pack wrapped in a towel directly to the back can reduce inflammation. This provides a numbing effect for sudden, intense back pain. Likewise, a heating pad also provides relief on stiff or achy muscles. In the absence of a heating pad, we can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.


Doing a regular exercise may help loosen tense muscles and release endorphins, which are the brain’s natural painkillers. A short walk, water exercise, yoga, and other low-impact activities can help alleviate back pain.

Fall Asleep Faster And Sleep Longer

Having a restful night’s sleep has healing benefits. It will make our back feel less sore during the day, and make us feel less stressed and more refreshed and rejuvenated.

Research shows that sleep disturbances could make the pain worse. Lack of sleep can also affect how much pain a person can tolerate, according to another study.

Make sure that the pillow you are using is supportive enough to keep the back and neck in a straight line. Place an extra pillow between the knees if you sleep on the side. Doing this will provide proper comfort and help us avoid back pain in the morning.

Manage Stress

Stress, particularly long-term stress can trigger muscle tension ad painful spasms. Manage it by trying stress-relief techniques such as yoga, deep breathing, and mindfulness meditation.