Experiencing back pain, especially in your lower back, is very common. It can sometimes lead to neck pain after strenuous activity. In most cases, back pain will not require extensive treatment and will get better on its own.
About 75% to 85% of Americans will have back pain at some point in their lives. It can cause a lot of discomfort and affect your day-to-day life.
Several natural remedies may be able to help keep your back healthy. These remedies can also help prevent or reduce back pain alongside any medical treatment you may receive.
1. Exercise and stretching
The National Institute of Neurological Disorders and Stroke suggests that exercising regularly can keep your back muscles flexible and strong.
The United Kingdom’s National Health Service (NHS) recommends completing stretching exercises 2–3 times a day to help alleviate back pain.
A 2021 review found that several types of exercise can be helpful for lower back pain. Some of the most beneficial exercises listed include:
- Pilates
- McKenzie therapy, a method to help manage spinal and extremity musculoskeletal disorders
- core strengthening exercises, such as planks and crunches
The researchers also recommended doing whatever type of exercise you enjoy, as several exercise types can help with back pain.
2. Spinal manipulation
Spinal manipulation is a technique where a chiropractor applies pressure to a joint of your spine.
The National Center for Complementary and Integrative Health says that spinal manipulation can help to relieve back pain and improve how you can use your back.
3. Heat and cold therapy
Applying heat or a cold compress to your back may help relieve pain. The Arthritis Foundation recommends that you can manage back pain by:
- soaking in a warm tub
- applying a washcloth soaked in warm water, heat pack, or heat pad to your back
- applying a cold compress to your back
4. Acupuncture
The National Center for Complementary and Integrative Health suggests that acupuncture may be helpful for back pain.
Acupuncture is a traditional therapy that involves inserting needles into pressure points in your body. The American College of Physicians 2017 guidelines also recommend that therapies like acupuncture can be a first-line treatment for chronic low back pain.
5. Mind-body practices
Mind-body practices may help relieve stress and tension, which can often worsen back pain.
This can include techniques such as:
- meditation
- breathing exercises, such as belly breathing and deep breathing
- progressive muscle relaxation
6. Herbal remedies
A 2016 review suggests that some herbal supplements like cayenne pepper (Capsicum frutescens) and devil’s claw can reduce inflammation, which can help with back pain.
It is important to speak with a doctor before trying any herbal remedies for back pain. Herbal remedies can have side effects and may interact with other medications that you are taking.
7. Good posture and lifestyle
Having a good posture and avoiding slouching can help to prevent or improve back pain. The National Institute of Arthritis and Musculoskeletal and Skin Diseases suggests that it can also be helpful to:
- wear comfortable shoes (that have a low heel)
- avoid carrying heavy things
- sleep on your side with a small pillow in between your knees
- get up and move around regularly if you are sitting for long periods of time
- eat a healthy diet and maintain a healthy weight
A 2020 study found that smoking can increase your risk of chronic lower back pain. It can help to quit smoking if you are experiencing regular back pain.
8. Massage therapy
The National Center for Complimentary and Integrative Health suggests that massage therapy may be helpful for lower back pain. It involves pressure and strokes being applied to your back muscles to relieve any tension.
Massage therapy is usually performed by a trained professional, but you can also use self-massage techniques at home.
More research is needed to confirm whether massage therapy can help with back pain. A review of 13 studies from 2015 suggests that it may provide only short-term relief.
Other treatment options
The National Institute of Arthritis and Musculoskeletal and Skin Diseases advises that other treatment options for back pain include:
Medication
Your medication options for back pain include:
- over-the-counter pain relievers like ibuprofen (Advil)
- creams and ointments that you apply to your back to relieve pain. These may contain ingredients like lidocaine (Lidoderm)
- muscle relaxants like diazepam (Valium)
- numbing or steroid injections
- antidepressants like amitriptyline (Elavil).
In some instances, a doctor may prescribe opioid medications, such as hydrocodone (Vicodin), to treat severe pain. It is important to know that opioids are highly addictive and can result in serious health conditions. If you have been prescribed opioids, there are several steps you can take to reduce the chance of addiction.
Be sure to speak with a doctor before taking any medications for back pain.
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
