10 Home Remedies for Back Pain

· September 20, 2017
Certain exercises can be helpful home remedies for back pain as long as you choose gentle activities that don’t strain your muscles too much, such as stretching. Learn more in this article!

Back pain is a common problem in most people’s daily lives: 8 out of 10 people suffer from it at some point.

Among other medical causes, this type of pain can be triggered by:

  • Poor posture
  • Not lifting correctly
  • Stress
  • An injury
  • An impact
  • Being overweight
  • Being pregnant
  • Having a herniated disc

There are certain home treatments to alleviate the discomfort that back pain can cause.

If the pain is very severe and comes and goes, you should go to the doctor to receive a professional diagnosis for what’s causing it.

Back pain may also be chronic and can even last longer than three weeks.

10 Home Remedies for Back Pain

1. Cold and heat

  • Put a few ice cubes in a towel until the towel is very cold.
  • Place it over the affected area and apply some pressure for 20 minutes.
  • Next, switch to a towel that’s been moistened with hot water and leave it on for another 20 minutes.
  • Note: It’s important to find out if the back pain was caused by an injury of some kind, because heat could make the inflammation worse.

See also: The 11 best back stretches

2. Massage

You can ask someone to give you a massage using rosemary oil or sandalwood oil.

For best absorption of these oils, it’s best to wash the affected area first.

Massage can help you release stress, relax your muscles, soothe sore nerves, and reduce inflammation.

For women who are pregnant, don’t use products that contain alcohol or rosemary, as they are not recommended during this time.

3. Chestnut tea

One natural way to strengthen the back is with a horse chestnut tea, which can be taken every day for the best results.


  • 1 cup of water (200 ml)
  • 3 drops of horse chestnut extract


  • Heat the water until it comes to a boil, then add the chestnut extract.

4. Rosemary and vinegar


  • 1 liter of water
  • 1 cup of vinegar (250 ml)
  • 2 tablespoons of rosemary (20 g)


  • Heat the water to a boil and add the vinegar and rosemary.
  • Remove from heat and let it stand for five minutes.
  • Pour the contents over a towel and apply it to the affected area for about 10 minutes.

5. Sage tea

The sage leaf has relaxing properties. To take advantage of them! It’s a good idea to drink three cups of sage tea every day.


  • 1 liter of water
  • 2 tablespoons of sage (20 g)


  • Heat the water and add the two tablespoons of sage.
  • Leave this to steep for a few minutes, then serve.

6. Vitamin C

Vitamin C is very effective for alleviating back pain. To get more of this nutrient, you can increase your consumption of foods such as:

  • Strawberries
  • Kiwi
  • Citrus fruits (grapefruit, oranges, lemons)
  • Peppers
  • Guava
  • Broccoli

7. Exercise

Adding an exercise routine can help you avoid and alleviate back pain.

Some examples include practicing yoga, Pilates, and swimming, all of which are excellent for relaxing and strengthening your back.

Avoid exercises like crunches, lifting weights, or forward bends, however, as they can increase your pain.

8. Improve your posture

One of the common causes of back pain is having poor posture, whether it’s while you’re walking, sitting, or sleeping.

To find out if you have poor posture, stand in front of a mirror and imagine dividing your back in half: your shoulders, hips, and knees should be at the same height.

To correct poor posture, you can try doing yoga and pilates, as well as some stretching exercises.

We recommend reading: Tips to improve your posture and avoid chronic back pain

9. Take breaks

Most people who work in offices spend a lot of time on their cell phones and computers, and can wind up suffering from back pain.

Start by taking five to 10 minute breaks, during which time you can take a short walk or do some stretching exercises.

This will help relax your muscles and improve blood flow.

10. Get enough sleep

Getting enough sleep for proper bodily function is a good way to reduce back pain.

Good rest will help your body retain more energy and be more relaxed. It’s recommended to get at least seven hours of sleep a day and to sleep on your side to reduce the curvature of your spine.