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6 Natural Remedies for Back Pain

By By NRI Staff • Updated January 5, 2023

Back pain is a debilitating condition that over half of the population will experience at some point in their lives. An estimated 50 million Americans experience pain in their back on a daily basis. 85% of people have had at least one episode of low back pain during the course of their lives. Back pain is not only common, but it can also be debilitating.

Fortunately, there are lots of natural remedies for back pain to help you feel better and get on your way to a healthy life. In this article, I’ll go over the top 6 natural remedies for back pain that will have you up and moving in no time.

What Causes Back Pain?

Back pain is a common symptom of many different afflictions. Some of these factors are easily corrected with something as simple as proper seating, while others may require medical attention. What might not seem like a major injury at first can become an issue quickly if left untreated. Although there can be a multitude of reasons why somebody is experiencing back pain, here are a few of the most common reasons:

Daily Activities
Studies show that daily tasks such as lifting and cleaning can be the cause of back pain. Muscles in the back and neck get overworked while bending or turning, and these muscles can become inflexible. This causes tension and leads to poor posture, which leads to back pain.

Body Positioning
You may think that your body position while sitting, standing or lying down has no impact on your back pain. Unfortunately, you are incorrect. There are some experts who believe that back pain is more closely linked to poor posture than anything else. For example, you might have some pain in your lower back when you stand up for a long period of time because the weight of your upper body has shifted forward and taken pressure off the muscles around the spine which are then unable to support that weight.

Herniated Discs
One common cause of back pain is a herniated disc. Herniated discs occur when the soft interior of the spine ruptures and pushes through one or more of its surrounding bones. The result is a painful lump or bulge that can put pressure on nearby nerves and cause problems elsewhere in the body, depending on which disc is herniated.

Sleep Habits
If you want to avoid back pain, make sure you get enough rest. Studies show that people with poor sleep habits such as waking up at night and sleeping on your stomach or side can be more likely to experience back pain. Lack of sleep also affects the spine’s natural curve and causes muscles to tense up.

Stress Levels
One of the most commonly cited factors for back pain is stress. Stress can be both mental or physical, but any type of stress builds up over time and creates tension throughout the body, including in the muscles that support our spine. This tension may manifest as tightness or muscle knots in the upper back, neck, or lower back that cause chronic stiffness and pain.

Here Are 6 Natural Remedies You Can Use for Back Pain

1. Epsom Salt
Epsom salt is a naturally occurring mineral that has many uses, but one of the most popular is for back pain. Epsom salt can be used in both hot and cold packs to reduce inflammation and relieve discomfort. Additionally, soaking in an Epsom salt bath is said to help with lower back pain. Epsom salt can also be used to make a paste that can be applied to sore muscles.

2. Acupuncture
Acupuncture is an ancient Chinese therapy for pain and stress relief. It involves the insertion of hair-thin needles into specific points on the body, which can lead to improvements in mood, sleep, and digestive function. Acupuncture has been used to help relieve back pain by stimulating nerves and muscles. Many patients find relief after a few sessions of acupuncture treatment.

3. Yoga
Yoga is a proven solution for back pain. Those who suffer from chronic pain can use yoga as a way to strengthen the muscles that support the back and relieve stress on the spine, helping to prevent future injury. Yoga has been shown to reduce chronic lower-back pain by as much as 50% in 12 weeks, and those with more moderate pain saw reductions of about 30%. In addition, some people find relief from discomfort by practicing postures designed to stretch tight muscles.

4. Rest
In order to reduce back pain, it’s important to get enough rest. Studies have found that those who experience lower back pain tend to sleep on their backs or on their sides as opposed to their stomachs. Sleeping on your stomach can strain your back and cause increased pain levels. Some doctors recommend sleeping on a mattress with a soft surface. These types of mattresses have been shown to help reduce the chance of experiencing aches and pains in the morning.

5. Heat
Heat is a natural way to reduce back pain when applied correctly. Pain in the neck and shoulder, as well as lower back pain, can be reduced or eliminated by using this sensible method. The majority of people who use heat for their back pain say that it works within 24 hours, but the best results often take 3-7 days. One of the simplest methods is to simply take a hot water bottle and place it directly on your painful area for 20 minutes. This should provide some relief.

6. Cold Compress
Pain in the lower back can be reduced by simply applying a cold compress for 10 to 15 minutes. Place a cold pack over the painful area, or apply the ice directly to the skin. The cool temperatures help reduce inflammation, which can relieve pain caused by muscle strain. Using a cold compress is an effective way of reducing discomfort in the lower back without any major side effects or health risks.


There are a multitude of reasons why you might be experiencing back pain bit luckily there are natural remedies that can be used to relieve the pain. Hopefully this article has given you some insight into what can be done to help you manage back pain and how to get the relief that you need.


Berman, Brian M et al. “Acupuncture for chronic low back pain.” The New England journal of medicine vol. 363,5 (2010): 454-61. doi:10.1056/NEJMct0806114

Wieland, L Susan et al. “Yoga treatment for chronic non-specific low back pain.” The Cochrane database of systematic reviews vol. 1,1 CD010671. 12 Jan. 2017, doi:10.1002/14651858.CD010671.pub2

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