Dec 292017

Back pain can be uncomfortable; however, this pain can go away after several weeks of applying home treatment. Back pain can be caused by heavy lifting, arthritis, osteoporosis or sudden uncoordinated movements. You can treat your back pain with stretching, heat, light movement and medications. For long-standing back pain, go to see your doctor to get the best treatment.

List Of Natural Ways On How To Get Rid Of Back Pain At Home:

In this article, Healthy Guide will show you some of the best ways on how to get rid of back pain naturally at home that everyone can make use at the comfort of their own home. So, if you have back pain and want to get rid of it at the comfort of your own home, you should read on this article right now.

  1. Causes And Symptoms Of Back Pain

Back pain can occur when your muscles, spinal joints, discs, and nerves cannot work together properly. Your back pain can be acute or chronic and there are a few different causes of back pain. Here are some of the most common factors that can lead to back pain:

  • Arthritis
  • Disc problems between the joints
  • Poor posture
  • Stress or depression
  • Lack of exercise
  • Being overweight

Read on Top 48 Best Home Remedies For Stress Relief And Removal to discover some of the natural treatments for stress.

The main sign and symptom of back pain is a pain on the back, and in some cases, on the way down to patients’ buttocks and legs. Some back problems can cause pains in other body’s parts, depending on the nerves affected. Some other signs and symptoms accompanied with a back pain include:

  • Weight loss
  • Elevated body temperature
  • Persistent back pain
  • Inflammation on the back
  • Pain down the legs and below the knees
  • Urinary incontinence
  • Difficulty in urinating
  • Fecal incontinence
  • Numbness around the anus, buttocks and genitals
  1. How To Get Rid Of Back Pain

There are a few natural ways on how to get rid of back pain that you should consider applying at home to reduce the symptoms of back pain. They include:

  1. Apply Ice Pack And Heat Pack

When you are attacked by a back pain, apply an ice pack as soon as possible. Wrap some ice cubes in a cloth and then place it on your back for about 20 minutes. After that, you need to apply heat. Heat will boost up the blood flow and the healing process. Make a warm compress by using electric heating pads, heated gel packs, hot water bottles and saunas. Try 15- 20 minute for mild back pain, and up to 120 minutes for more serious pain.

List of 14 Ways On How To Treat Stiff Neck Pain Fast And Naturally will show you some of the best ways on how to get rid of stiff neck pain naturally at home, so check it out!

  1. Take A Rest

This is another great way on how to get rid of back pain naturally at home without having to use any type of drug, pill, or medication that I want to reveal in this article and want all of my readers to apply for good. When you feel a back pain, you may need to rest right now. Spend time lying on your back on the ground. You can raise your knees with the help of pillows for more comfort.

  1. Stretching

When your back pain occurs, you can do some simple stretches at the comfort of your own home. Learn stretches from your physical therapist, and follow up his instructions. Some stretches can help relax your muscles and reduce your pain.


  • Lie on your back on the ground.
  • Gradually, bring one knee up to the chest.
  • Hold this position for a count and then get your leg back to the ground.
  • If you feel painful, stretch in the other direction. For example, lie on your stomach and then raise yourself up on the elbows.
  • After that, place your palms on the ground and slowly extend your elbows so that you can push yourself up from the ground. Place the pelvis on the floor.
  1. Improve Your Posture

Try to stand and sit in a relaxed position. Straighten your neck, relax your shoulders and tighten your stomach muscles. If you need to stand for a long period of time, you should reduce pressure on the lower back by propping one of your feet on a stool. Also, you can rotate the ankles at a time to reduce pressure on your lower back.

When you have to sit for a long period of time, try to sit with your arms and legs parallel to the ground. For more support, sit back in your seat and place your feet on the ground. Occasionally, shift positions in order to prevent your muscles from tensing.

  1. Strengthen The Core Muscles

When it comes to natural ways on how to get rid of back pain at home, you should consider strengthening the core muscles. A lack of exercise can weaken your back muscles, which can cause back pain. There is some evidence to strengthen your core muscles if you want to get rid of back pain.

  • Try some core stabilization exercises such as side bridge, plank, and supine bridge.
  • Try some balance exercises like single leg stance
  • Try some regular strength training exercises such as squats, lunges and hamstring curls as well as leg jumps and bounding.
  1. Massage

Back pain caused due to muscle tension can be cured by massage. The body compensates for pain when it uses other muscles that are not commonly- used and then, these muscles can become tight and sore. In this case, massage can help to relieve tension. Let your masseuse know where your back pain occurs and if they do anything wrong that make you feel painful.

A study found that massaging along with traditional treatments can help:

  • reduce back pain
  • reduce the use of anti-inflammatory medications
  • improve the functions of back
  • minimize days in bed
  1. Reduce Stress

If you have stress, anxiety, worry and depression when treating back pain, you can find it more difficult to recover from back pain. Especially, anxiety can worsen your pain. And, mindfulness may be an effective treatment for you. Therefore, you can consider joining in a course to learn how to reduce stress by applying mindfulness. Besides, self-regulatory and cognitive- behavioral therapies may also be helpful.

There are other great ways on how to get rid of back pain naturally at home in this article. So, keep reading this interesting article and then apply one or more of these remedies for good.

  1. Take Epsom Salt Bath

Epsom salt gets into sore muscles in order to reduce swelling and pain. You just need to soak yourself in warm bath water with some Epsom salt for about 20 minutes. Actually, hot water can cause swelling in muscles while cold water can cause muscle cramping, so you should make sure to use warm water. Besides, Epsom salt is also great for your skin, so it can help to remove dead skin cells, reduce itchiness and soften your skin. Actually, this is one of the best ways on how to get rid of back pain that you should not look down, yet try to apply for good.

  1. Get Enough Restorative Sleep

Pain is a common cause of insomnia. About 2/3 of people with chronic back pain experience some types of sleep disorder. And a lack of sleep can make your back pain worse. This cycle makes it ineffective to deal with just the pain. If you suffer from sleep problems, you need to deal with these sleep problems too.

  1. Foods For Easing Back Pain

If you are looking for great ways on how to get rid of back pain naturally at the comfort of your own home, you should try to consume more of the foods that are good for back health. There is some evidence that following an alkaline diet can help improve low back pain. Actually, an alkaline diet involves in consuming foods that are less acidic. Foods that grow in more acidic soils might contain less magnesium, calcium and potassium.

  1. Yoga

You should not underestimate the power of yoga in treating the symptoms of back pain. Yoga can help to strengthen your spine, stretch the muscles, and simultaneously fix the back’s alignment, which may be a common cause of back pain for those who sit at a desk throughout the day. According to a study, patients with chronic back pain who practiced yoga regularly were half as likely to use medicinal treatments for heir back pain as those who did not.

Although you can ease your back pain by applying some natural treatments, you should see a doctor if you experience the following symptoms:

  • pain lasts more than 6 weeks
  • pain interrupts your night sleep
  • pain gets worse
  • additional stomach pain
  • pain associated with weakness, numbness, or tingling in the legs or arms.

Dealing with back pain is not easy. For the quick and effective results, you need talking to your doctor about your individual condition. In addition, do not forget to apply one or more of these natural treatments to get a quick relief. If you know other great ways on how to get rid of back pain at home, remember to share them with other readers by leaving your comments in the comment box below. Do not hesitate and never miss your chance to say goodbye to the stubborn back pain issue you are suffering every day!

Author Bio: Lien Nguyen – Writer and Blogger, who has more than 6 years of experience in the industry of Health and Skincare. I work for Healthy Guide – reliable resources that help readers solve all their health, beauty concerning, and many other issues in life. I also focus on nutrition, relationship, fitness, lifestyle, men and women’s issues. Find more of my articles on Facebook.

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