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Home Remedies For Back Pain By Dr. Siddharth Gupta

By Dr Siddharth Gupta +2 more


Do you have a stiff back? Do you find difficulties in turning or bending in one or both directions? If yes, you might have back pain problems. Back pain is recognised as a sharp pain that you may feel in your back or spine. Back pain may be categorised as neck pain (cervical spine), upper back pain (thoracic spine), lower back pain (lower part of the spine), tailbone pain. Most people experience back pain at some point in their life. The occurrence of back pain becomes more common after twenty-five years of age in both men and women. It can be felt as a sharp pain, spasm or ache in the back. Back pain may impact different people differently. Apart from the obvious physical discomfort, it may lead to mental troubles such as irritation and short-temper.1 

Therefore, we bring you a few natural remedies for back pain, which you can carry out at home. So, read along to find the natural remedies for back pain. 

What Causes the Back Pain?  

Most people experience generalized back pain, which might result from a range of different factors such as 

  • weakness in the back and abdominal muscles 
  • muscle strain and spasm 
  • poor posture 
  • extra pressure on the spine  
  • little physical activity 
  • excess weight.1 

Also Read: Natural Home Remedies for Arthritis

Symptoms of Back Pain:  

You might experience the following symptoms if you have back pain. 

  • Sharp pain 
  • Stiffness 
  • Muscle spasm 
  • Numbness 
  • Tingling (pins-and-needles sensation).1 

Also Read: Best Home Remedies For Gout

Home Remedies for the Back Pain:  

Here are a few home remedies for back pain that you may try. 

1. Turmeric  

Turmeric is easily available in your kitchen and has been used in traditional medicine for centuries. The main bioactive compound of turmeric called curcumin may have anti-inflammatory properties, which might be beneficial for reducing the pain in the body.2 

Turmeric milk might be a good home remedy for back pain. Add one teaspoon of turmeric powder to half a cup of milk (hot/cold) and mix it well. Add some honey for sweetness if needed. Drink this turmeric milk at night for possible relief from back pain. 

2. Ginger 

Ginger is the most common spice found at home. It is used for culinary purposes. Ginger might be used as an instant remedy for back pain. Ginger contains bioactive chemicals such as zingerone and gingerol. These compounds may have anti-inflammatory activities that might help decrease the pain.2 

Ginger tea might be a beneficial backache home remedy. To make ginger tea, take a small piece of ginger root wash and remove the peel. Next, you can slice or grate ginger and add it to boiling water. Cool and strain the ginger after letting it boil for about ten minutes. Finally, add honey or lemon juice if you need it. 

3. Galangal 

Galangal may be used as a home remedy for back pain because it might have anti-inflammatory properties. Galangal tea may provide a back pain solution at home. To make galangal tea, add a small piece of crushed galangal root to any tea of your choice, and boil them together in water for few minutes. Then, strain the tea, add sugar or honey and drink this tea in the morning and evening for quick back pain relief. 

Also Read: Galangal: Uses, Benefits, Side Effects and More!

4. Cayenne 

Cayenne pepper may have the ability to decrease the level of pain causing neurotransmitter in the body. In addition, the active compound of cayenne pepper called capsaicinoids may have the ability to reduce pain. In various human trials conducted by Keitel et al. 2001, cayenne pepper preparations showed a reduction in pain when used in topical plaster. 3  You can purchase the ready to use cayenne plaster tapes, which might give you fast relief from back pain. 

5. Devil’s claw 

Devil’s claw may have analgesic and anti-inflammatory properties. It may be an effective pain killer and help reduce back pain.3 

Devil’s claw tea might be beneficial for back pain. To make this tea, boil the dried root bark of devil’s claw in water for 15-20 minutes. Allow this preparation to brew properly. You will notice a unique spicy aroma. Drinking the tea might give fast relief from back pain. 

Also Read: CBD Oil for Pain: A Comprehensive Review on Its Effectiveness

6. White willow bark 

White willow bark might be considered an analgesic herb that may help relieve back pain. 3,4 White willow bark can be consumed in the form of tea. To prepare willow bark tea, add one to two teaspoons of white willow bark pieces in water and let it boil for five to ten minutes. Once boiled, turn off the heat and allow it to steep for about 30 mins. Drink this tea as required. 

7. Lavender  

Lavender flowers may be used as herbal sedatives (induce calmness) that help reduce stress and decrease muscle tension.4  You may use lavender essential oil for back pain. Before using it, you should make sure to dilute the lavender essential oil with any other oil of your choice (coconut oil). Applying to the affected regions will provide instant relief for back pain. 

8. Black cohosh root 

Black cohosh root may have an antispasmodic activity and may relieve muscle spasms, may reduce pain and may have sedative (soothing) effect.4 Black cohosh root tea may be a beneficial home remedies for back pain. To make this tea, take black cohosh roots and add them to boiling water and then allow it to simmer for 20-30 mins until the liquid is reduced. Drink this tea to relieve your back pain. 

9. Lifestyle change 

The best home remedies for back pain might be making changes in our daily life,  

  • Physical exercises and relaxation.  
  • Lifestyle changes include regular exercise, which may help keep your back flexible and strong.  
  • Doing low-impact aerobics such as swimming and walking, strengthening exercises like weightlifting, and stretching exercises like yoga and pilates may be beneficial.  

Back pain may be reduced by heat and cold therapy (such as application of hot water bottles and ice packs). Keeping a healthy weight may also help manage back pain. 1 

Though studies show the benefits of the given herb and home remedies for back pain, these are insufficient. Therefore, there is a need for large-scale human studies to establish the true extent of the benefits of these home remedies on human health. Thus, these should only be taken cautiously and never as a substitute for medical treatment. 

Severe low back pain if unresolved on its own within 3-4 weeks would surely need a medical opinion and might benefit from ultrasound and interferential therapy by a physiotherapist.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Also Read: Natural Home Remedies for Leg Pain

When to Seek Medical Help:  

Back pain might resolve in a few weeks in most people with adequate self-care. Nine out of ten people might recover from back pain after two months. However, if the condition gets worse, seek medical help.1 Immediate medical attention is necessary in the following conditions: 

  • Lack of sensation in upper or lower limbs 
  • Loss of limb movement 
  • Tingling or numbness in legs 
  • No control of bowel or bladder 
  • The back pain doesn’t improve even after weeks or gets worse 
  • Unexplained weight loss 

If you have osteoporosis (weak bones).1 You should not depend on home remedies alone for the treatment of back pain. You need to consult a qualified doctor for advice if the symptoms do not improve with home remedies. 

the best patient education that can be provided to prevent back pain is to maintain a healthy body weight with a body mass index (BMI) less than 25, as higher BMI correlates with worse outcomes Patients of all ages should avoid smoking as it increases rates of back pain in all ages

Dr. M.G. Kartheeka, MBBS, MD


Back pain is a form of pain that might result from straining joints, ligaments and muscles. The early signs of back pain may include rapid pain, stiffness, numbness, tingling and spasm. Back pain may be avoided by modifying lifestyle patterns including regular exercising which can include walking, swimming, yoga, etc. Back pain can also be prevented by maintaining a healthy weight and introducing short breaks for relaxation in the daily routine. You may also try some ayurvedic home remedies such as ginger, turmeric, etc., which might give you instant back pain relief. However, if the condition continues for longer, consult a qualified professional to avoid more complications. 

Also Read: Effective Home Remedies For Heel Pain

Frequently Asked Questions: 

What are the primary precautions for back pain? 

The precautions to manage back pain include lifestyle changes. Regular exercising like walking and swimming, weight training, yoga, pilates, maintaining good posture and a healthy weight, reducing stress and muscle tension and better relaxation might be helpful to manage back pain.1 

What are the different ways to manage back pain? 

Back pain may be managed by physical exercises, chiropractic, physiotherapy and acupuncture. Medications such as non-steroidal anti-inflammatory drugs (NSAIDs) might be used to reduce the pain but with its side effects.  Therefore, before trying any alternative methods, it is best to consult a specialist. 1 

What are the different kinds of therapy used for back pain? 

Different therapies such as herbal medicine, laser therapy, ultrasound, heat and cold therapy, and electrotherapy may be used for back pain. Therefore, if you have back pain problems, consult a doctor and ask for advice before trying these therapies.1 

What questions to expect when you visit a doctor’s office? 

Doctors will examine your back pain and might ask you the following questions: 
How would you describe the pain?  
Is there tingling or numbness?  
What activities were you doing before the back pain started? 
When did the back pain start?  
What makes the pain worse or better?1 


1. Back pain [Internet]. Health direct. 2020 [cited 2022 Jul 11]. Available from: https://www.healthdirect.gov.au/back-pain 

2. Lakhan SE, Ford CT, Tepper D. Zingiberaceae extracts for pain: a systematic review and meta-analysis. Nutrition Journal. 2015;14(50):1–10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436156/pdf/12937_2015_Article_38.pdf 

3. Gagnier JJ, Oltean H, van Tulder MW, Berman BM, Bombardier C, Robbins CB. Herbal Medicine for Low Back Pain: A Cochrane Review. Spine (Phila Pa 1976). 2016;41(2):116–33. Available from: https://pubmed.ncbi.nlm.nih.gov/26630428/ 

4. Garner-Wizard M, Henson S, Milot B, Oliff HS, Oppel M, Rapp C, et al. Herbs in the Treatment of Back Pain. Ameri Botanic Counci. 2006;1–2. Available from: https://www.herbalgram.org/media/3947/310_review44523-120655-310.pdf 

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