More than 80% of people will experience back pain in their lifetime. Regardless of the reason behind this condition, chronic pain can disrupt your everyday activities. In situations where going to the hospital is not an option, there are effective home remedies that work quickly. By following any of these five methods, you can successfully cure minor back pain. In severe cases, these remedies will assist you until you can seek professional care.

Apply Compresses

When you experience a back injury, immediately applying ice packs will bring relief, especially for strains. Wrapping an ice pack with a towel and applying it to your back helps eliminate cure inflammation. This technique also numbs sudden spasms of intense pain. Be sure to only use an ice pack for 20-minute intervals to avoid frostbite.

Heating pads also help relieve back pain caused by stiff or aching muscles. When using a heating pad, be sure to follow the instructions to avoid burning yourself. If you don’t own a heating pad, you can either heat a water bottle or a bag of uncooked rice in the microwave. Avoid overheating the bag or bottle to avoid burning your skin.


A major reason for back pain can be a lack of stretching. Regular stretching helps loosen back muscles and strengthen the weaker ones. When stretching, holding each position for up to thirty seconds will bring relief. There are many poses that are great for back pain, including a child’s pose, which involves sitting on your heels with your knees apart and placing your head on the ground while your arms are stretched in front of your head. You can even keep it simple by bending over and touch your toes. Not only will this stretch your hamstring muscles, but it will also loosen your lower back muscles. Looking into purchasing chiropractic equipment like a flexion table may also assist in helping stretch your muscles.

You can also make a habit of practicing yoga. Studies show that beginning every day with thirty minutes of yoga is equally as beneficial as getting physical therapy for back pain. With online streaming services, you can watch yoga tutorials from the comfort of your home.

Take an Epsom Bath

Epsom salt, also known as magnesium sulfate, is a natural back pain remedy. Taking an Epsom bath for at least 20 minutes helps relieve soreness, especially after exercising. The key to taking the perfect Epsom bath is choosing the right temperature. Water that is too hot causes swelling and water that isn’t warm enough causes cramping. After making sure the bathwater is between 92 and 100 degrees, sit in the tub with a rubber ball in the small of your back to alleviate muscle pain.

Lower Stress Levels

Studies show that stress increases muscle pain and spasms. If your back pain comes from long-term stress or dealing with a past traumatic event, lowering stress levels may be the key to relief. There are various methods you can use to lower stress, including meditation, deep breathing, and guided imagery. These techniques allow you to control your body’s stress responses, which will minimize back pain.

Get More Rest

If you’re suffering from intense back pain, there may be a connection to the amount of sleep you’re getting. In fact, pain causes of insomnia, creating a painful cycle. To make sure your muscles and tissue have time to heal, you have to get enough sleep. Once your energy levels regenerate and you’ve had time to heal, your pain should reduce. If not, you can consider other lifestyle changes or medication in addition to getting more sleep.

These remedies are great for treating mild back pain in a shorter period. If you suffer from severe back pain, you must be patient for these natural remedies to work. If your pain persists, seeing a healthcare professional is ideal. They can give you a proper assessment and recommend a remedy.

If you are pregnant, breastfeeding, or currently taking medications for other illnesses, be sure to consult your healthcare provider before attempting these remedies. If you are cleared to take medications, be sure to use supplements from a reputable source to avoid adverse side effects.

About the author

Samantha Higgins

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