Effective Home Remedies for Back Pain

Back pain is recognized as a sharp pain in the back or spine. It is known to be an extremely common complaint, causing discomfort worldwide. Despite long age gaps, it has been researched that even youngsters suffer from back pain, mainly in the lower back, at some point in life.

Commonly,  age is the culprit as over time bones and joints begin to change. The disc tends to wear out and sometimes become fragmented. Therefore, making daily activities challenging for an individual.

There could be various other underlying factors as well resulting in backache. But why worry when we can choose Ayurvedic treatment for back pain

By understanding the correct root cause, one can give some effective home remedies for back pain a try. As it is a more convenient and an all-natural tip for every age group.

Before figuring out more about home remedies, let’s first understand the common causes and signs of Back pain.

Causes of Back Pain

Back pain can stem from various factors, ranging from one’s own lifestyle choices to underlying medical conditions.

  • Muscle strain
  • Wrong posture
  • Herniated Disc
  • Degenerative Disc Disease
  • Osteoarthritis
  • Obesity
  • Injuries
  • Weak muscles/ weak bones
  • Medical conditions (like kidney stones, pregnancy, etc.)

To determine the specific cause it is essential to consult with a healthcare professional. So as to develop an appropriate treatment plan and proceed with it for quick relief.

Symptoms of Back Pain

The back pain can range from mild to severe, depending on each individual’s personal cause and constitution.

  • Dull/ Sharp pain
  • Stiffness
  • Sense of numbness or tingling
  • Weakness
  • Painful Muscle contraction
  • Pain with certain movements
  • Difficulty standing straight or prolonged sitting
  • Reduced flexibility

It’s important to note that back pain can vary widely in intensity and duration. If one experiences persistent or severe pain in the back, it is advisable to seek medical care on time.

Effective Home Remedies Back Pain Relief

Some of the most effective home remedies to cure back pain, shared by the experts of Dr. Sharda Ayurveda are provided below:

  • Stretch or Exercise

Try to gently stretch and exercise the back. It will strengthen muscles and improve flexibility. Thus, reducing the pain and its future prevention.

How to do: One can try some simple stretches like knee-to-chest, hamstring stretch, or cat-cow stretch. Also, low-impact exercises like walking, swimming, pilates, or gentle yoga can be beneficial.

  • Maintain Good Posture

Poor posture can put a strain on the back muscle and spine, leading to pain. Therefore, maintaining proper posture whether sitting, standing, or sleeping, can help to alleviate back pain.

How to do: Sit and stand up straight, with shoulders back and down. Also, avoid slouching and hunching over.

  • Apply Heat or Cold Packs

Heat helps to relax muscles and increase the blood flow to the affected area. Whereas, cold reduces the inflammation and numbs the area to alleviate pain.

How to use: Apply a heating or cold pack to the sore area for 15-20 minutes, several times a day. One can also use a hot water bottle or take a warm bath.

  • Massage Therapy

Massaging the back can help relax tense muscles, improve blood circulation, and alleviate pain and stiffness in the back.

How to do: Gently massage the affected area with oils like coconut oil, sweet almond oil, or jojoba oil. Use gentle, circular motions with fingertips or one can also use a massage tool.

  • Maintain a Healthy Weight

Excess weight can put strain on the back muscles or spine, causing pain in the back. So, trying to maintain a healthy weight can reduce pressure on the back.

How to do: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Also, try to engage in regular physical activity to achieve a fit body.

  • Practice Relaxation Techniques

It might be weird to know but stress can exacerbate back pain. So, trying relaxation techniques like deep breathing, meditation, or progressive muscle relaxation can help calm the mind and body, resulting in the reduction of pain.

How to do: Find a quiet, comfortable space and spend a few minutes practising relaxation techniques every day.

  • Herbal Remedies

We all are familiar with Indian spices, commonly found in every household. They are a packet of powerful properties. Therefore, they are the most effective home remedies for back pain. As, one can blindly rely on these herbs or spices to treat minor to moderate pain.

1. Turmeric: This Indian spice has been used in the traditional medicine system for centuries now. Its main bioactive compound – Curcumin, possesses anti-inflammatory qualities which might be beneficial for reducing the pain in the body.

Consumption:  Add half to one teaspoon of turmeric powder in one glass of milk and mix it well. If required, add some honey for sweetness. Drink this milk at night before bedtime for possible relief from back pain.

2. Ginger: The most commonly found spice in Indian households is ginger. It can be used as an instant remedy for back ache because of its bioactive chemicals zingerone and gingerol. These compounds have anti-inflammatory properties that help in reducing pain.

Consumption: cut a small piece of ginger, wash and peel it nicely. Next, either slice or grate it into boiling water. Cool and strain the ginger after letting it boil for around 10 minutes. Finally, add a teaspoon of honey or lemon juice, all according to one’s preferences.

3. Devil’s Claw: It has analgesic and anti-inflammatory properties. It may work as an effective herbal painkiller and reduce the pain in the back.

Consumption: To make devil’s claw tea, just boil the dried root bark of devil’s claw in water for 15-20 minutes. Allow this preparation to brew properly. One might notice a unique spicy aroma. After, strain it and drink the tea.


It has been noticed that many people are now turning back to the ancient roots of Indian medicinal system i.e. Ayurveda. It offers holistic healing methods that aim to restore balance in the body and promote overall wellness.

While ending the article, it is also suggested that all these remedies are for mild to moderate back pain. If the pain is severe or unbearable it is important to contact an expert.

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