8 Home Remedies for Back Pain

How To Reduce Back Pain

Back pain is one of the common complaints. According to data, almost 80% people have experienced back pain in their lives. It is usually not serious; almost 90% of back pain resolves itself within 6 weeks. It can affect anybody but is more common in people between 35 to 55 years.

How To Reduce Back Pain

How To Reduce Back Pain

Common of Causes of back pain include- Strain or spasm in ligaments and muscles, structural problems like bulging and ruptured disks, sciatica, arthritis, abnormal curvature of the spine (scoliosis), osteoporosis, tumor in the spine, infection of the spine, bad mattress, poor posture. Obesity and a sedentary lifestyle also increase the likelihood of having back pain.

Diagnosis of back pain can be done easily; your doctor may interview and physically examine you. In most cases, X-rays and Imaging scans are not required. Over the counter drugs and Nonsteroidal anti-inflammatory drugs (NSAID) like ibuprofen can help in relieving pain.

Note: Do not take pain killers for more than 10 days without doctor’s advice, because long-term use can cause gastrointestinal problems. You can have unpleasant side effects like nausea, diarrhea, and vomiting.

Better go for natural home remedies for back pain discussed below.

Home Remedies for Back Pain

1.Hot and cold packs

Hot compress help in increasing blood flow and alleviates inflammation. Likewise, cold compress relaxes the muscles.


Ancient Indian and Chinese writings have many references to the medicinal use of ginger. It is chiefly considered as an anti-inflammatory agent, digestive aid and nausea reliever. Research shows that ginger help in reducing pain in inflammatory diseases.
Make ginger tea by adding one teaspoon of fresh ginger root in 1 cup of water, boil it on low heat. strain it and drink this healthy tea two to three times a day for improvement in back pain.

Note: studies show ginger may cause blood thinning, therefore consult your doctor if you are using anticoagulants. Mild side effects like stomach discomfort can be noticed because of high dose. Avoid using dried ginger powder in pregnancy.


Basil leaves contain antioxidants and act as an anti-inflammatory.
In order to make fresh basil tea, steep about 10 – 15 fresh basil leaves in one cup of water for 5-8 minutes. Strain the tea to remove leaves. You may sweeten the tea with honey for taste. You may drink this tea once or twice daily.

4.Poppy seeds

Poppy seeds are a rich source of vitamins like Thiamine (B1), Riboflavin (B2), Vitamin B6, Vitamin E and Vitamin K. they are loaded with minerals like calcium, iron, magnesium, manganese, phosphorus, and zinc.
Mix 1 cup of poppy seeds, with one cup of rock candy (misri). Grind this mixture to make a powder. Consume one teaspoon of this powder with milk. You can consume this twice daily.


Garlic is loaded with nutrition and medicinal values. Eat one to two gloves of garlic empty stomach in morning for numerous health benefits.
You can also prepare garlic infused massage oil. Add two to three gloves of garlic in one cup of coconut or sesame oil. Heat this oil until the garlic turns brown. Strain this oil and use this for massaging the aching area.

6.Epsom salt

Epsom salt helps in relieving pain and inflammation. It contains magnesium, oxygen, and sulfate and is also known as magnesium sulfate. It is often used by athletes for sore muscles.
Add about two cups of Epsom salt to your bathwater. Use this daily for relief in back pain.
Make a thick paste of Epsom salt by adding this in some water, soak a clean towel in this and apply this towel on the aching area. This will help in reducing swelling and pain.

7.Chamomile tea

Chamomile tea is loaded with many health benefits. It is rich in Antioxidants and significantly boosts your immune system. A hot cup of chamomile tea relieves stress and elevates levels of melatonin and serotonin in the body. It induces sleep and alleviates pain.
Pre-packed chamomile tea is readily available in the market. You can also prepare your own tea by boiling one tablespoon of chamomile flower in one cup of water. Steep this for 10 minutes and strain it. You can drink this tea twice daily.


In order to prevent back pain, increase your calcium and vitamin D intake. Try incorporating milk, yogurt, and green leafy vegetables in your regular diet.

In order to alleviate and prevent back pain, you can adopt certain healthy habits daily. To reduce strain on your back, wear comfortable shoes. Choose low heeled shoes over high heeled shoes. Adopt good posture to avoid strain and stress on the spine. Avoid smoking, because nicotine restricts blood flow and oxygen content of blood.

In most cases, back pain resolves within a short period, but you should immediately see your doctor if you notice following symptoms accompanying back pain – weight loss, fever, persistent pain in back, pain down the legs below knees, blow or trauma to body, Numbness around anus and genitals, loss of bowel control, difficulty in passing urine.

Dr. Reena Prajapat
Dr Reena Prajapat is a dentist, she post graduated in hospital management from Apollo Institute of hospital Administration, Hyderabad. Her strong belief in natural and home remedies lead her to Pursue bachelor in naturopathy.