7 Ways to Relieve Back Pain Naturally

There are a wide variety of natural remedies to soothe your back at home, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

Take a look at these natural pain-relieving strategies and find out what works best for you:

Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

1. Enjoy an anti-inflammatory drink every day

When you consume anti-inflammatory foods regularly, several antioxidant, anti-inflammatory, and even anti-cancer agents can build up in your blood. Over a period of time, these potent agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body.

Consuming these healthy drinks on a regular basis may help reduce your back pain.

Turmeric milk

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.¹Hewlings SJ, Kalman DS. Curcumin: A Review of Its' Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092^,2Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717–729. doi:10.1089/jmf.2016.3705

An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.

Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk can be helpful.

Tart cherry juice

Cherries are rich in antioxidants and anti-inflammatory agents.³Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients. 2019;11(2):228. Published 2019 Jan 22. doi:10.3390/nu11020228^,4Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368 Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced.⁴Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368 Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

Ginger-green tea

You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea⁵Oz HS. Chronic Inflammatory Diseases and Green Tea Polyphenols. Nutrients. 2017;9(6):561. Published 2017 Jun 1. doi:10.3390/nu9060561 and ginger.⁶Lakhan SE, Ford CT, Tepper D. Zingiberaceae extracts for pain: a systematic review and meta-analysis. Nutr J. 2015;14:50. Published 2015 May 14. doi:10.1186/s12937-015-0038-8 Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.

Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.

2. Fall asleep faster and sleep longer

When you have a restful night’s sleep, your back will feel less sore during the day.⁷Heffner KL, France CR, Trost Z, Ng HM, Pigeon WR. Chronic low back pain, sleep disturbance, and interleukin-6. Clin J Pain. 2011;27(1):35–41 A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.

See 11 Unconventional Sleep Tips: How to Get to Sleep and Stay Asleep

Try these natural sleep aids, one at a time, to see which one works best for you:

• Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep.⁸Coutinho AE, Chapman KE. The anti-inflammatory and immunosuppressive effects of glucocorticoids, recent developments and mechanistic insights. Mol Cell Endocrinol. 2011;335(1):2-13.^,9Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015;8(3):143-52. Supplements of vitamins C¹⁰Padayatty SJ, Doppman JL, Chang R, et al. Human adrenal glands secrete vitamin C in response to adrenocorticotrophic hormone. Am J Clin Nutr. 2007;86(1):145-9. and B6¹¹Parra M, Stahl S, Hellmann H. Vitamin B₆ and Its Role in Cell Metabolism and Physiology. Cells. 2018;7(7). are known to help the body produce and regulate natural steroid hormones.
• Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
• L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
• Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.

Another option is cherry juice or cherry extracts—cherries contain certain enzymes that help promote better sleep.⁴Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368

See Natural Remedies and Herbal Supplements as Sleep Aids

3. Avoid prolonged static posture

It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:

• Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.

  See Choosing the Right Ergonomic Office Chair

• Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.

  See Identifying Incorrect Posture

• Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. For example, if you have been standing and working for some time, consider changing to a different activity where you can sit down. You can go back to standing once the muscles and joints have had a chance to relax.

  See Ten Tips for Improving Posture and Ergonomics

When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.

4. Gently stretch your joints and soft tissues through yoga

Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.¹²Stephens I. Medical Yoga Therapy. Children (Basel). 2017;4(2):12. Published 2017 Feb 10. doi:10.3390/children4020012

When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morning—to help loosen your spine and also reduce stiffness and aches in your back.

See 3 Beginner Yoga Poses for Lower Back Pain Relief

5. Try mindful meditation

Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease anxiety and stress. Through mindful meditation, you can control the way your body perceives pain.¹³Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128–133. doi:10.4103/0973-6131.158476

Find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.

See How to Stop Your Pain with Your Mind

6. Support your body in a warm pool

The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.¹⁴Shi Z, Zhou H, Lu L, et al. Aquatic Exercises in the Treatment of Low Back Pain. American Journal of Physical Medicine & Rehabilitation. 2018;97(2):116-122. doi:10.1097/phm.0000000000000801

If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.

See Water Therapy Exercise Program

7. Keep a self-activating heat patch handy

Heat patches that activate when in contact with the body are a great tool to carry during long drives or keep in your office desk/bedside table drawer. These heat patches activate quickly, can be worn inside your clothing, and provide a continuous supply of heat to relieve your back pain. Follow the package instructions and avoid wearing the patch for long durations to prevent skin damage. Some heat patches are also infused with medications for more effective pain relief.

See Benefits of Heat Therapy for Lower Back Pain

Bonus tip: Consider taking a vitamin D3 supplement

If your doctor agrees, consider taking a vitamin D3 supplement. Vitamin D is essential for bone, neuromuscular, and immune system function. Taking a vitamin D3 supplement can help reduce back pain by increasing the absorption of calcium in your body and improving bone strength.¹⁵Zadro JR, Shirley D, Ferreira M, et al. Is Vitamin D Supplementation Effective for Low Back Pain? A Systematic Review and Meta-Analysis. Pain Physician. 2018;21(2):121-145.

Finding the perfect pain relief technique is usually a process of trial and error, making it worth exploring various approaches. Try these natural pain-relieving strategies for your back pain and see what works best for you. Severe pain that is not relieved by self-care must be evaluated by a health professional for an accurate diagnosis and treatment plan.

Learn more:

14 Natural Pain Relievers