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Top 10 Home Remedies to Reduce Back Pain – HealthifyMe

Written by hana

Much of our body weight is supported by the muscles of the back and spine. Back muscles are used by a person in everyday activities such as sitting, standing, walking, etc., so a lack of attention to them may result in pain in the neck, middle, and upper back, among other places.

While most back pain episodes pass within a few days or weeks without becoming a chronic problem, some can last for longer periods and disrupt our daily lives. According to a study, 80% of people will experience lower back pain at some point in their lives.

Although over-the-counter pain relievers may help relieve pain, they should not be your preferred option. It is best to consult a doctor about your back pain and once any underlying condition has been ruled out, you can use home remedies to help manage the symptoms.

Here are some of the ways you can relax your muscles and get rid of the annoying back pain.

1. Exercise to move the muscles.

Exercise may release endorphins, the brain’s natural pain relievers, and help relax tense muscles.

When back pain strikes, it can be difficult to get up and move around. But a brisk walk, yoga, water aerobics, aerobics, swimming, or other low-impact activities can relieve back pain.

To maintain muscle flexibility and strength, you may consider starting a daily exercise program that combines strength and stretching exercises.

Future episodes of tight, muscle-related back pain can be avoided with regular exercise.

2. Improve posture

Yes, bad posture can lead to lower back pain!

According to a 2019 study, the following types of exercises may help treat both posture and lower back pain:


These are low-cost ways to improve health and muscle strength. So don’t put it off anymore; Begin your daily walking routine, either alone or with loved ones.


Swimming may be recommended to strengthen the back because the water supports the muscles. There have been few studies on its effectiveness in treating low back pain.


Yoga is a highly recommended mind and body therapy not only for pain but also for the stress associated with it. Correct postures can relax and strengthen your body.

Even a few minutes of practicing yoga each day can help you become more aware of your body. This will help you identify areas where you are tense and where there are imbalances. This awareness can be used to re-balance and harmonize the two of you.

Tai Chi

This traditional Chinese exercise may help with pain relief and function.


According to research, the six basic principles, centering or tightening your core muscles, focusing, managing posture, accuracy, flow, and breathing can help relieve your back pain.

Basic stability exercises

Do you want to strengthen your back by stabilizing your core? These exercises then help improve coordination and activation of the core muscles. These may help reduce pain, tension, and muscle spasms, as well as improve trunk stiffness.

Aerobic exercises

Regular aerobic exercise may improve physical function, muscle endurance, pain, and mental health. The intensity of the exercise can be high, medium or low.

3. Use heat and cold

Hot and/or cold therapy is another effective treatment option. This treatment is easy to implement and affordable. Certain types of aches can be relieved by applying heat and/or cold. This can include lower back pain from common causes such as spinal stenosis.

If you have direct lower back pain as a result of an injury such as a collision, fall, or sports injury, hot/cold therapy may be an option. Other types of aches that may benefit from hot/cold applications include muscle pain from exercise and tight muscles due to back strain.

Note: You can use store-bought hot and cold compresses, or you can try making your own hot and cold compresses at home.

4. Stretching

Regularly tightening the muscles, tendons, and ligaments that support the spine is an essential component of all back exercise programs. The majority of health professionals will likely prescribe stretching exercises designed to relieve neck and back pain.

Reduces tension in the muscles that support the spine (tension in these muscles can exacerbate pain from a variety of back pain conditions). It also increases range of motion and mobility and reduces the risk of disability due to back pain.

Hence, the stretches mentioned below may help relieve back pain. Each exercise should last for 30 seconds or as long as you feel comfortable.

Touching your toes: Leaning forward to reach your toes will help relax the muscles in your lower back as well as stretch your hamstrings.

Cobra pose: The person should lie on his stomach with his hands down by his shoulders, and gently raise his chest so that the top of his head is pointing toward the ceiling.

cat cow pose: Starting with the hands and knees, the person slowly needs to alternate between arching their back toward the ceiling and dipping toward the floor.

baby status: The person should sit on their heels with their knees hip-width apart and lean forward to rest their head on the floor, arms out in front of them.

For better stretching poses, reach out to one of our HealthifyMe fitness instructors or yoga instructors.

5. Try a massage

When you hear the word massage, you immediately feel relief. yes! Massage is one of the most effective methods for immediate relief from back pain.. Kneading, rubbing, sliding, vibration, and percussion are examples of soft tissue massage techniques. Massage can be combined with other treatments.

Soft tissue manipulation also promotes mental and physical relaxation by releasing endorphins. Hands or a mechanical device can be used for manipulation.

6. Try arnica

Arnica is a homeopathic remedy that can be used topically to treat muscle pain, swelling, bruising, and minor injuries.

While there is little scientific evidence that arnica is effective, it has a low risk of side effects and may be beneficial for some people.

A case study discovered that when combined with acupuncture and massage, arnica helped relieve chronic arthritis pain.

7. Get enough sleep

Here comes one of the most important aspects of your life! Yes, you read it correctly, sleep is very important not only for your mental health but also for your physical health.

Proper rest and back alignment are essential to good sleep and avoiding back pain in the morning.

Additional pillows can help keep the spine aligned in the proper position while sleeping. Head pillows should comfortably support the curve of the neck. A pillow between the knees can help keep the spine aligned when sleeping on your side.

If sleep deprivation persists, a person should consult a health care professional.

8. Switch shoes

Switch shoes? How does it even help relieve your back pain? It is also one of the most important aspects of back pain relief. Wearing uncomfortable, flat, ill-fitting, or high-heeled shoes for extended periods of time is directly related to your back pain.

So, changing to comfortable shoes can help relieve lower back pain. Additionally, some people may need orthotics to provide them with proper foot support.

9. Apply a pain-relieving cream

The word says it all! In drugstores and online, a variety of pain relief creams are available that can provide some relief from back pain.

Pain relief creams containing menthol have a cooling effect that can temporarily relieve and reduce your back pain.

According to research, applying menthol to the skin can desensitize the body’s pain receptors. However, using too much menthol can increase pain sensitivity.

Some people may also consider using CBD creams to relieve back pain symptoms in patients who have recently had spinal surgery.

10. Manage or reduce stress

Stress has a wide range of effects on the body, from mood swings and headaches to weight fluctuations. However, neck and back pain are often overlooked side effects of stress. Repeated episodes of stress can cause musculoskeletal problems in these areas of the body over time.

When we feel stressed, our bodies release certain hormones. Adrenaline is linked to the “fight or flight” response, causing our blood pressure to rise, our blood supply to increase, and the muscles around our spine to tense and spasm in preparation to flee the source of stress.

You can check out HealthifyMe’s article on stress relief exercises for more.

For less back pain!

Our activity is restricted and it becomes difficult to complete daily tasks when we suffer from lower back pain, which is a common health problem. Therefore, making small changes to your lifestyle as mentioned in this article can reduce your risk of developing back pain.

If you have been suffering from back pain for a long time, you should pay attention to it. It may be a symptom of something more serious. Discuss your symptoms with your doctor to determine the underlying cause and treat it.

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