Back pain is a very common issue that disturbs a person’s professional and personal life. The most common type of back pain is the lower back pain which is the major reason for global disability than any other condition. Research says that more than 80 percent of adults experience back pain at least once in their lifetime.
Pain in the middle and upper part of the back is also common. The muscles of the back are used for major body movements like standing, walking or even sitting. These muscles actually support the majority of our body’s weight.
Table of Contents
Did You Know!
|
There are also other treatment options which do not have any side effects. Given below are the Essential oils, Natural Remedies, Home remedies, Alternate treatments and other options to get rid of back pain.Back pain cannot be get resolved on its own. There are many ‘over the counter’ medications and painkillers that treat this condition but this medication may have serious side effects.
How to Relieve Back Pain Naturally
CURE 1: Home Remedies for Back Pain
1. Castor Oil
Castor oil is one of the best home remedies for back pain, joint pain, chronic back pain, and stiffness. It contains ricinoleic acid which is profoundly useful in the alleviation of pain and the cure of inflammation of the sciatic nerve. It is also a very effective remedy for treating arthritis.
How to use
Ingredients
- 4 to 5 tablespoons of Castor oil
- A small bowl to warm the oil
Procedure
- Add 4 – 5 tablespoons of castor oil to a small bowl
- Heat the oil to lukewarm
- Apply this warm oil all along your back (especially the area where there is a pain) with a gentle massage.
How many times:
You can do this 2 times a day
Benefits:
Warm Castor Oil contains ricinoleic acid which is very effective in the alleviation of pain and treating inflammation of the sciatic nerve.
2. Coconut Oil
An excellent massage with coconut oil is all you need to get rid of the low back pain. It helps in promoting blood circulation in the muscles which in turn helps in easing the pain felt in the lower spinal cord region.
How to use
Ingredients
- 1 tablespoon coconut oil
- 1 teaspoon Epsom salt
- A small container to mix both the above
Procedure
- Add 1 teaspoon Epsom Salt into a small container
- Add 1 tablespoon coconut oil to it
- Mix well to a paste-like consistency
- Smear this paste with gentle rubs on the lower back region and wherever affected by aches and pains with gentle rubbing
- Wash it off after about 20 minutes
How many times:
Do this twice a day for the pain to dissipate
Benefits:
Coconut oil is highly anti-inflammatory, sedative, antioxidant, circulatory, and analgesic in nature and when combined with Epsom salt, it makes one of the best home remedies for severe back pain.
3. Lemongrass Oil
Lemongrass oil is one of the best home remedies for chronic back pain. It contains vitamins, nutrients, and essential minerals that work in unison to fight the pain from deep within.
How to use
Ingredients
- 1 teaspoon Lemongrass oil
- 1 tablespoon neem oil
- A small container to mix both the above
Procedure
- Add 1 tablespoon of neem oil to a small container
- Add 1 teaspoon Lemongrass oil to it
- Mix well for an even consistency
- Apply this mixture all along the spinal cord by massaging moderately
How many times:
You can apply this mixture 1-2 times a day
Benefits:
Lemongrass oil has anti-inflammatory action heals the inflammation, and its potent analgesic properties alleviate muscular pain, nerve pain, and severe backache effectively. The effects are almost instant.
4. Epsom salt for back pain relief
Epsom salt, or magnesium sulfate, works both on the skin and sore muscles. Just soak yourself in Epsom Salt solution and warm water for 20 minutes and get relieved from back pain.
When taking an Epsom salt bath, you’ll want to ensure the water is warm. Hot water can cause muscles to swell and cold water can cause muscles to cramp. Water with high temperature isn’t recommended for people with cardiac problems.
An added benefit of Epsom salt is that it’s great for your skin. Epsom salts can exfoliate dead skin cells, soften the skin, and reduce areas of itchiness.
Also Read: Causes of Chronic Low Back Pain
CURE 2: Natural Remedies for Back pain
1. Turmeric for Back Pain
Turmeric is known for its extraordinary antibiotic properties which benefit the body in multiple ways. This medicinal herb boasts of an essential compound called curcumin which has excellent healing property. If you have lower back pain(1), then turmeric can be another effective home remedy to relieve lower back pain.
How to use
Ingredients
- 1 tablespoon turmeric
- 1 tablespoon honey
- ½ tablespoon milk
- A small bowl to mix all the above
Procedure
- Add 1 tablespoon turmeric to a small bowel
- Add 1 tablespoon of Honey to this
- Add ½ tablespoon milk to it
- Mix well to make a paste like consistency
- Massage this paste on the lower back area for 10-15 minutes
How many times
You can apply this paste 2 times a day
Benefits:
Turmeric has a compound called curcumin which has excellent healing properties. If you have lower back pain, then turmeric can be another effective home remedy to relieve lower back pain.
2. Ginger
Ginger provides instant relief from sudden pain of the lower back. It is easily available and does not pose any threat to the human body upon consumption or when used topically.
How to use
Ingredients
- 3 – 4 pieces Grated ginger (about 1 inch each)
- 1 muslin cloth piece (size of a handkerchief)
- ½ liter distilled water
- A small bowl to warm the water
Procedure
- Add ½ liter distilled to a bowl
- Heat the water to lukewarm
- Take a muslin cloth piece
- Place 3 – 4 pieces of grated ginger at the center of the cloth
- Hold all the ends of the cloth together with the pieces of ginger inside it
- Dip this cloth along with ginger in hot water
- Use this as a warm press against your back at all the affected areas
- You can dip the cloth again in hot water if needed
How many times:
You can use this whenever you have pain.
Benefits:
The warm effect of the hot water and the anti-inflammatory properties of ginger, together act against the pain and brings it down very effectively.
3. Garlic
Garlic is a power food which offers several health benefits. Diallyl disulfide is a compound found in garlic which gives relief to lower back aches.
How to use
Ingredients
- 3 -5 Garlic cloves 1 cup distilled water
- 1 tablespoon Lemon juice
- A small bowl to mix the above
Procedure
- Extract the juice of 3 -5 garlic cloves and add it to a bowl
- Add one cup of distilled water to the bowl
- Add 1 tablespoon of lemon juice to this.
- Mix well
- Drink this solution
How many times:
Drink this mixture 2 times a day
Benefits:
The anti-inflammatory properties of garlic make it an excellent solution for getting rid of back pain.
CURE 3: Alternative Treatments
1. Yoga for Back Pain Relief
Downward Facing Dog
Downward Facing Dog is a yoga pose that rejuvenates your entire body. Position your body like an upside-down ‘V’ raising your hips with palms and feet touching the ground. Your face should be between your two hands without touching them. Spread your shoulder blades apart. This will stretch your upper back and provide relief.
Inhale and exhale air very slowly while doing this pose.
Reaching your hip, up and back will open the lower back and bring down inflammation and pain.
Cat Pose
Position your body like a cat with your knees and palms touching the ground. Your back should be hanging horizontally. Lift your head up to the maximum extent possible and down the same way. Stretch your back and the torso while doing this.
Inhale and exhale air very slowly while doing this pose.
This pose relaxes your spine and neck. It provides great relief from back pain by reducing the pain and inflammation from the back muscle tissues.
2. Massage for Back Pain Relief
Massage is now being recommended by medical professionals and doctors. It is being recognized as an overall wellness program.
Benefits of Back Massage
Regular massage to the back alleviates lower back pain – Your back muscles become very tense because of repetitive use during a workout or sitting at your work desk all day. Massage releases the tension of these muscles.
Pain can be caused in the shoulder and neck due to constant movements or immobility. Massaging the upper back alleviates the pain and tightness felt in these areas, and can also reduce pain from headaches and migraines.
Massage stimulates the production of chemicals within our bodies, such as endorphins, dopamine, and serotonin. The treatment involving the release of these chemicals blended with massage techniques helps to decrease pain in the lower back, which can reduce depression and anxiety.
3. Ice or Heat for Back Pain
Usually, cold therapy is used to treat lower back pain during the first 24 to 72 hours. Cold therapy is used to bring down swelling and inflammation, which in turn reduces pain to a considerable extent. Ice therapy numbs your sore tissues and minimizes the tissue damage.
How is it done
- Take an Ice cube and gently massage in a circular motion
- Focus the ice massage therapy on the six-inch area of the back where the pain is felt
- Do not massage directly on the bony portion of the spine
- Do this only for about 5 minutes at a time
- You can do this massage two to five times a day.
As soon as inflammation and swelling subside heat therapy is used to promote healing of the lower back pain. Heat therapy stimulates blood flow thereby driving oxygen and nutrients to the affected area. Heat can also inhibit the transmission of the signals of pain to the brain, thus decreasing the stiffness of muscle tissues.
How is it done
Heat therapy can be applied in any of the below-mentioned ways:
- Hot water bottle – It stays warm for 20 to 30 minutes.
- Electric heating pad – Offers a consistent level of heat as long as it is plugged in.
- Heated gel packs – These can be microwaved, or sometimes heated in water. They stay warm for about 30 minutes.
- Heat wraps – These can be wrapped around the lower back and waist under clothing. They provide convenience by offering several hours of low levels of heat.
4. Acupuncture for Back Pain
Acupuncture is a therapy that targets energy points called meridians which benefit the nerves and muscles of different parts of the body.
Likewise, there are certain meridians that focus on treating back pain. These might include points at the back of the knees, lower back points, foot points, hip points, hand points or stomach points for lower back pain.
Points on the head, shoulders, neck and upper back include treating pin for upper back pain
Stimulating these points activates some parts of the nervous system. Acupuncture also offers pain relief for neuromuscular issues like Fibromyalgia, Headaches, Post-surgery recovery, musculoskeletal pain, TMJ and Sciatica.
5. Exercises for Back Pain
Exercising regularly, both aerobic/cardio exercises along with strength training can effectively bring down back pain(2). It also increases flexibility, helps you maintain a healthy weight, reduce inflammation, improves posture and reduces muscular weakness.
As a part of the routine exercises, considering yoga will speed up the recovery process and relieves pain faster. There’s even evidence that mindfulness meditation, often practiced in some form with yoga, can also help people deal with chronic back pain more effectively.
Benefits of doing exercises for back pain
- Strengthen the muscles that support the spine
- Relieve pressure from facet joints and spinal discs
- Improves mobility and alleviates stiffness
- Improves circulation for better nutrient distribution
- Release endorphins (Natural pain relievers)
- Minimizes the frequency and severity of neck and back pain
6. Sleeping positions for back pain
Below are the best sleeping positions to treat back pain
- Sleep on your side in the fetal position
- Sleep on your side with a pillow between your knees
- Sleep on your stomach with a pillow under your abdomen
- Sleep on your back in a reclined position
- Sleep on your back with a pillow below your knees
CURE 4: Foods and Supplements for back pain relief
1. Olive Oil
Olive oil offers various proven health benefits. It has anti-inflammatory properties, and the fact that it is packed with antioxidants called oleocanthal, which has shown to work like ibuprofen for treating pain in the body.
Just drizzle little olive oil to your salad or cook some green veggies with olive oil and eat it. This is probably a tasty way to have some olive oil to yourself.
Also Read: Essential oils for neuropathic pain relief
2. Salmon
Salmon is rich in omega-3 fatty acids and is a great addition to every diet(3). Salmons have healthy fat which offers numerous health benefits. They are known to reduce inflammation.
Apart from this, Salmons has a compound called Calcitonin which has proved to bring down inflammation of the joints and shield against pain from osteoarthritis.
3. Magnesium for back pain treatment
Back pain often leaves you exhausted, drained and sometimes makes it difficult for you to get out of bed. Magnesium is the reason for energy(4) metabolism in the body as it helps to produce Adenosine triphosphate which is the fuel to the body.
Lack of magnesium in the body means less production of energy and this, in turn, is the reason for back pain, spasms, depression, and fatigue.
Having magnesium supplements is an easy way to add magnesium to your body. Other foods that are rich in Magnesium are Dark Chocolates, Avocados, Nuts, Legumes, Tofu, Whole grains, Bananas, and leafy greens.
4. Capsaicin
Capsaicin is a compound that is present in most peppers. This is being used for a variety of medicinal purposes.
Capsaicin is not a natural supplement but it is available in the form of a cream. It works by desensitizing the channels that send pain signals to receptors in your brain.
How much to use:
Apply this cream three to four times a day
A research says that capsaicin had a pain-relieving effect(5) on participants with lower back pain musculoskeletal pain, and the relief lasted through four to eight weeks of follow-up.
Benefits:
Capsaicin cream relieves pain resulting from a wide range of conditions, including Back pain, Headaches, such as cluster headaches, gout, Joint pain, such as knee pain, Osteoarthritis and Neuropathy
CURE 5: Essential Oils for Treating Back Pain
Essential oils have been used for centuries for treating various body ailments. They have anti-inflammatory and antispasmodic properties that make them one of the best remedies for treating back pain(6).
Below is the list of essential oils to get rid of back pain that works wonder.
1. Peppermint Essential Oil
Peppermint essential oil is another effective remedy to get rid of chest and back pain. The anti-spasmodic, anti-inflammatory, and analgesic properties of peppermint essential oil make it highly useful not only to treat muscle aches and cramps but also treat fibromyalgia muscle pain very effectively.
The potent analgesic nature of peppermint essential oil can heal the pain of muscles quickly and effectively.
How to use
Ingredients
- 1 teaspoon Peppermint essential oil
- 1 tablespoon coconut oil
- A small container to mix both the above
Procedure
- Add 1 tablespoon of coconut oil into a small container
- Add 1 teaspoon Peppermint essential oil to it
- Mix well for an even consistency
- Apply this mixture on the affected area by massaging moderately
How many times: You can do this once in a day, preferably just before going to bed.
Benefits:
The anti-spasmodic, anti-inflammatory, and analgesic properties of peppermint essential oil treat back pain effectively by releasing muscle tension and spasms. It also promotes better sleep.
2. Cannabidiol (CBD) Oil for Back Pain
CBD oil is one of the best home remedies for severe back pain. Extensive medical research has proven that CBD oil can suppress back pain and cure the inflammation of lower back muscles and nerves by targeting the alpha-3 glycine receptor. The psychoactive compounds present in the CBD oil act miraculously to distract the victim from the nagging pressure of sciatica and other types of lower back pain.
How to use
CBD oil is available in the form of capsules in the market. A regular dosage of CBD oil capsules of 10-25 milligrams can get rid of the inflammation and effectively suppress the pain.
3. Chamomile Essential Oil
Chamomile essential oil is known for its incredible anti-inflammatory and analgesic properties. It is another effective remedy to relieve lower back and hip pain.
How to use
Ingredients
- 1 teaspoon Chamomile essential oil
- 1 tablespoon jojoba oil
- A small container to mix both of the above
Procedure
- Add 1 tablespoon of jojoba oil into a small container
- Lightly heat the oil
- Turn off the heat
- Add 1 teaspoon Chamomile essential oil to it
- Mix well to an even consistency
- Apply this mixture to the affected areas through light massage
How many times
You can do this 1-2 times a day.
Benefits
When mixed with jojoba oil, topical application of chamomile essential oil, brings down the inflammation, reduces the pain and diminishes the swelling and redness of the painful area of the lower spinal cord region. Its sedative nature alleviates the nervous tension and eases the pain by relaxing the lower back muscles and nerves.
4. Eucalyptus Essential Oil
Eucalyptus essential oil is highly beneficial as a natural treatment for lower back pain. The anti-inflammatory action of eucalyptus essential oil cures the swelling and redness of muscles in the lower back region.
How to use
Ingredients
- 1 teaspoon Eucalyptus essential oil
- 1 tablespoon Coconut oil
- A small container to mix both of the above
Procedure
- Add 1 tablespoon of coconut oil into a small container
- Lightly heat the oil
- Turn off the heat
- Add 1 teaspoon Eucalyptus essential oil to it
- Mix well to an even consistency
- Apply this mixture to the affected areas through light massage
How many times:
You can do this 2 times a day.
Benefits:
The anti-spasmodic nature of Eucalyptus oil cools the sore area, and its natural analgesic nature alleviates the pain most effectively. Besides, it is incredibly beneficial for the cure of arthritis because of its potent antioxidant nature that fights against oxidative damage and cures the pain almost instantly.
Also Read: 13 benefits of coconut oil for babies
How to prevent back pain
- Get an adjustable desk, standing desk, treadmill or exercise desk
- Don’t stand all day
- Take your high heels off
- Stop leaning forward to see your own screen
- Keep your elbows close to your body when you type
- Make sure you have proper support in every place you sit
- Quit smoking
- Add more movement to your lifestyle
- Don’t carry heavy bags and purses on one shoulder
- Don’t bend, reach, and twist at the same time
- Put your wallet In your front pocket
- Don’t sleep on your stomach
- Avoid prolonged inactivity or bed rest
Constant back pain can have serious results. It affects your relationships, your ability to work and perform and even your finances. It affects your mood and interrupts your sleep as well.
A healthy lifestyle blended with physical exercises and taking care of your back will surely help you live a pain-free life. You can also follow the above-mentioned remedies which are very safe and have proven to have relieved inflammation and pain.
FAQ’s
1. Why do so many people suffer from back pain?
With age, our muscles and bones lose elasticity and tone. They would become less able to cushion the vertebrae and become more likely to break. When the spinal disc bulges or ruptures, it exerts extra pressure on the surrounding nerves and results in pain or trauma.
Smoking, poor posture, lack of sleep and obesity are also other factors that contribute to back pain.
2. How long does it take lower back pain to heal?
The treatment approach and the severity of the injury are two main things to consider here. If your pain is very mild, it will subdue in just a few days. Generally, muscle strains go away in 4 to 6 weeks. If you have severe muscle pain, it might take more than 8 weeks.
3. Is ice good for lower back pain?
Applying ice minimizes swelling and inflammation, which is a great way to reduce pain. Apart from this, ice can decrease the damage to the tissues by numbing the sore tissues.