Six Ways to Relieve your Back Pain Naturally

Back pain is a bodily condition that can interfere with your personal and work life. You can experience this pain your lower, middle, or upper back. Your spine and back muscles support the weight of your body. You use muscles for daily movements such as standing, sitting, and walking. Although there are over-the-counter pain relievers that you can take, you want a safer option by choosing natural ways for relieving back pain such as:


Getting up and moving when you have back pain can be difficult. But, taking a low-impact exercise such as a short walk or water exercise can usually help in alleviating back pain. When you exercise, your tense muscles are loosened which results in the release of endorphins, the natural painkillers of the brain.

Heat and Cold Therapy

According to research, heat and cold therapy helps in getting relief from back pain. You can benefit the most from ice packs if you use them directly on the injured area of the body like a strain. To reduce inflammation, apply an ice pack wrapped in a towel to your back. Also, cold offers a numbing effect to intense back pain.

Meanwhile, a heating pad can also alleviate achy or stiff muscles. Just make sure you read and follow the instructions on the heating pad and test the temperature first before you apply it on your back. If you don’t have a heating pad, use a hot water bottle.


Proper stretching for lower back pain has been proven to work. Consider performing the following:

  • Cat-cow pose. This involves arching the back toward the ceiling and dipping it toward the floor. Do this alternatively.
  • Toe touch. Touching the toes can stretch the hamstrings and help loosen the lower back muscles.
  • Cobra pose. Start by lying on your stomach. Have your hand facing down beside your shoulders. Lift the chest up gently, leaving your head pointing towards the ceiling.

Use Pain Relieving Cream

Your local or online pharmacy may be able to give you a variety of pain-relief creams you can use for your back pain. Look for creams with capsaicin, which is a compound present in peppers. Creams that contain menthol offer a cooling effect which can give a temporary relief to back pain. A number of researchers suggest that applying menthol to your skin can desensitize your body’s pain receptors.

Adjust your Workstation

Your back pan might be caused by improper posture because of straining or slouching at a desk. Think about using ergonomics to change your workstation to reduce pain caused by poor posture. Make sure your computer screen is at eye level and you use a chair with the right height. If your job involves lifting, consider squatting and using your legs instead of your back for support.

Get a Good Night’s Sleep

Studies reveal that sleep disruptions could make your back pain worse. If you don’t get enough sleep at night, your tolerance to pain can also be affected. Ensure you use a comfortable mattress and the correct pillow sizes to get the much-needed sleep.