Home remedies for back pain

Perhaps you bent the wrong way while lifting something heavy or swung a golf club a little too enthusiastically and got your back "out" and your looking for some home remedies or something, may be anything that can put an end to the agony.

Nothing can ruin your day quicker than some back pain. Unfortunately, it’s not something you can ignore until it goes away. There are several ways to not only immediately treat back pain, but to create better habits to help the underlying problem and strengthen your back.

Almost everyone can expect to experience back pain at some point in their lives. Some of the symptoms of a backache are pain in the back or around the hips, reduced flexibility of the spine and difficulty sleeping. Backaches can occur for many reasons such as muscle tension, improper diet, lack of physical activity, arthritis, excessive physical labor, poor sitting posture and pregnancy.

A backache can make it difficult to carry out day-to-day activities. Natural treatments can provide quick relief from the pain and allow you to enjoy your life again. So, if you are sick of popping ibuprofen to soothe your sore back? Banish back pain with one of these natural home remedies.

Natural home remedies for back pain

1) Cool it off

When you first feel the pain in your back and your back muscles hurt, the pain is usually caused by inflamed tissue. Cooling reduces the swelling and discomfort, As soon as you feel pain, apply ice several times a day, Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. 

Good to know: Heat can help after the initial three days. (Using it too soon can worsen inflammation.) Apply a heating pad several times daily, 15 minutes at a time, for three days. 

2) Massage

Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. For added benefit, ask your loved one to use some medicated ointment or herbal oil to double your pain-relief.

3) Stretching

Stretching limbers up tense muscles and strengthens those that need some help. Depending on the location and cause of your back pain, some stretches could help in your back pain, while others can cause more pain. The key to stretching is that if it hurts, stop. Stretching should be gentle. If you force something, you could do more damage than good. If you’re nervous about deciding which stretches to do, consult your doctor. Once you get the hang of it, regular stretching can help ease back pain quickly and effectively.

4) Fix your postureMost of us have to spend good amounts of time sitting down, Correct posture in a chair means having all the bones in your spine lining up neatly. This means keeping your feet flat on the floor and your computer keyboard within easy reach so you’re not leaning forward which can result in back pain. Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

5) Hot tub bath

If you’re experiencing some regular back pain, filling the bathtub with lukewarm water and a few handfuls of Epsom salt can work wonders. Cheap and easy to find, Epsom salt works its way through the skin and into sore muscles. Water temperature is key, as hot water can cause muscles to swell and cold water is, well, just not fun. An added benefit of Epsom salt is that it’s great for your skin as well. 

6) Keep Moving 

Do not lie down for long periods. This will make the back pain worse and movements difficult. Our spines are like the rest of our body -- they're meant to move. Keep doing your daily activities. 

7) Watch your weight. 

Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.

8) Drink milk
Milk is a rich source of calcium that your body needs for strong bones and healthy muscles. Ensuring that your body gets an adequate amount of calcium can help alleviate and prevent backaches. Drink milk regularly. You can add some honey to sweeten it. You can also make a mixture of cuscus grass and sugar in equal amounts and consume it twice daily with a cup of warm milk.

9) Use Ginger
Ginger root, can be used in the treatment of back pain. The anti-inflammatory compounds in ginger can give you relief from a backache. Apply some ginger paste on the affected area, followed by eucalyptus oil. or Cut thin slices of fresh ginger root and put them in a pan of boiling water. Simmer and boil it on low heat for about 30 minutes. Allow the mixture to cool to room temperature and strain it. Add honey and then drink it.

10) Garlic

Garlic is another ingredient that can help treat a backache. Simply eat two to three cloves of garlic every morning on empty stomach. You can also massage your back with garlic oil.
To make garlic oil, heat some coconut oil, mustard oil or sesame oil on low heat and then add 8 to 10 cloves of garlic to it. Fry the garlic until it is brown. Strain the oil and let it cool to room temperature. Massage your back gently with the oil. Leave it on for some time and then take a bath in warm water.

11) Wheat , corriander

Wheat has compounds that produce an analgesic effect that can help minimize pain. Soak a handful of wheat in water overnight. In the morning, mix in cuscus grass and coriander. Then add one cup of milk and boil it for a few minutes until it thickens. Drink the mixture twice daily.

12) Chamomile tea

A hot cup of chamomile tea will help relax tense muscle tissues that can be the cause or a related symptom of a backache. You can buy pre-packaged chamomile tea or make your own. Add one tablespoon of chamomile flowers to one cup of boiling water and let it steep for 10 minutes. Drink one to three cups daily.

13) Vitamin C

Deficiency of vitamin C makes one prone to backache. Therefore, increase the vitamin C intake in your diet.

14) Sleep In The Right Position
Sleeping in the right position is very important. Sleeping on your back is best. Spending a few nights on the floor with a pillow underneath your feet can really help your back, even if it might be a little trickier to stay sound asleep. If you’re a side sleeper, putting a pillow between your knees can help by allowing your muscles to relax more. If you’re a stomach sleeper, just stop it.

15) Wear low heals

High heels create a more unstable posture, and increase pressure on your lower spine. According to research, nearly 60% of women who consistently wear high-heeled shoes complain of low back pain.

16) Quit smoking

Studies have shown that smokers have more chances of experiencing back pain than the non-smokers, especially in the later stages of life. The nicotine in cigarette reduces the blood flow to the discs present between the vertebrae . This causes the discs to dry and rupture. Smoking also reduces the blood supply to the muscles and they do not get enough nourishment. This will cause unhealthy muscles and tendons which are more prone to damages even by small strains.

17) Change your mattress

After eight or nine years, a mattress can start to provide less support, which may lead to back pain. “People who suffer from constant backaches often find relief by getting a new mattress. A firm mattress isn't necessarily better. Research shows that medium tension is best.

18) Over-the-Counter Medicines

There are many over-the-counter medicines for pain, even some targeted for back pain, such as Tylenol or Advil. Sometimes back pain can be so severe, that using the occasional pain pill can help. Be sure to follow the guidelines and not take too many at a time. If you’re taking pain medication regularly for your back pain, you should talk to your doctor, as these medicines may have more unwanted side effects in the long run. 

Sometimes it’s clearly serious: You were injured, or you feel numbness, weakness, or tingling in the legs. Call the doctor, of course. But for routine and mild low back pain, you can try above mentioned home remedies.

Have you experienced back pain recently?
Have you tried any of the above remedies?
or you can just share your remedy that worked for you in comment section.
thank you.