relieve back pain at homeBack pain cause four out of five people to miss out on activities, which makes this the fifth most common reason to see the doctor. Back pain can take various forms, from a persistent dull ache to sudden sharp pain, and can have many causes. Back pain can be caused by a sprain, fracture, or other accidental injury.

It could also be a disease or medical condition such as fibromyalgia, arthritis or spinal stenosis, which is the narrowing of the spinal canal where the spinal cord runs. Being overweight and sedentary can also cause back pain.

How to Prevent Back Pain


One of the easiest things to do to get relief from back pain is to get more exercise. Resting for a day or two can be beneficial but more than that could actually be bad for your back. Regular activity can help decrease inflammation and muscle tension.

Sleep Position

Sleeping position is very important. The preferred method of sleep is on your back. Putting your one pillow under your knees and another under your lower back. Sleeping on your stomach can be hard on your back, but if you cannot sleep any other way, placing a pillow under the hips can help.


Your posture is very important to prevent back pain. Having a good chair for preventing back pain is one with a straight back or low-back support, keeping your knees slightly higher than your hips while seated.

Keep your head up and your stomach pulled in if you have to stand for long periods of time.

Lifting Heavy Objects

Being careful how you lift should be on the top of the list of preventing back pain. When lifting heavy objects, bending your knees and not bending at the waist and holding the object close to you is important. Pushing rather than pulling heavy objects is easier on the back.

Stop Smoking

Smoking can be a cause of back pain, because it restricts the flow of nutrient-containing blood to the spinal discs.

While the above are ideas to reduce back pain. The fact remains that you can do all the above things and still have back pain or back ache. If that is the case, try the things listed below can lessen the pain.

How to Relieve Back Pain at Home


Apply ice first, heat later- ice is a great temporary pain signal blocker and will help to reduce swelling. Applying an ice pack wrapped in a small towel to avoid frost bite, then after 48 hours apply moist heat to stimulate blood flow and reduce painful spasms.


Apply heat – apply a heating pad turned on medium on the affected area for up to 20 minutes. This can be repeated three or four times a day.



Improve your posture-standing with your weight evenly balanced on both feet. By doing this you can lessen the stress on your back. Concentrate on one area of your back start near your waist, then the chest area and finally your neck and shoulders. Find the least stressful and most comfortable position, once you find this position maintain when you’re standing, walking, and beginning and ending any exercise.

Using a back brace can help with posture.


AM stretch-before getting out of bed in the morning. Lay on your back and slowly stretch your arms overhead. Pull your knees toward your chest, one at a time. To get up, roll to the edge of the bed, turn on your side, put your knees over the edge, using one arm push yourself up as you swing your feet to the floor. Once you’re on your feet, put your hands on your lower back, close to your buttocks and lean back very slowly to stretch out your spine.


Applying ointment for back pain can be beneficial but be cautious with their use because they can cause skin irritation.

Pepper products-drugstores carry liniments that contain capsaicin, the heat-producing substance in hot peppers. When you apply it to your skin, capsaicin depletes nerve endings of a neurochemical called substance P. Researchers have found that having substance P is essential from transmitting pain sensations to the brain, so when there is less substance P in circulation, the pain meter is turned down.


Bromelain-take 500 milligrams, derived from pineapples, the enzyme in this fruit promotes circulation, reduces swelling and helps your body reabsorb the by-products of inflammation.

Valerian-taking 250 milligram capsule four times a day will cause receptors in the brain to be sedated. This herb’s active ingredient interacts with receptors in the brain to sedative effect. This herb can also be made into a tea, but the smell is so strong that capsules are preferable.

Always consult your doctor before taking any kind of medicine or vitamin.




Best Health, Natural Home Remedies: Back Pain, 2016

Bland, William,, May 20, 2016

Written by: Teresa Sweigart