How I Cured My Lower Back Pain At Home? 5 Ways To Relieve Back Pain Naturally


Back pain is one of the pain that every individual faces at least once in their lifetime. And once it has clawed its way in, it can take a very long time to get rid of the pain. Even at the age of early 20’s people suffer from excruciating back pain.

A lot of medical treatments and medications are out there to ease the back pain. But it always comes with the baggage of side effects which can affect overall health. So in this case, home remedies are the ideal option to deal with back pain. In ancient times, people relied on home remedies to treat and manage all sorts of conditions.

We are going to explore the traditional methods to ease back pain and discomfort. Surely the treatment time will be long, but it will be effective and does not harm any aspect of your health.

5 Home Remedies For Fast Back Pain Relief: You Can Try Today At Your Home

Home remedies are the ideal option when everything else does not work on your back pain. These cost-effective and easily accessible treatments make the most of the treatment. No need to make appointments for therapy or consultation, when all the ingredients and process can be carried out in the comfort of your home. 

Home Remedies For Fast Back Pain Relief

Using home remedies for back pain also fosters education about unexplored materials and understanding your bodily needs better. You can even control the severity of the treatment when something feels out of shape. Here are the infamous home remedies that can help you manage and eradicate the back pain once and for all.

Massage With Essential Oils

Essential oils are the first thing that comes to mind when you are dealing with long-term back pain. Tea tree oil, rosemary oil, lavender oil, and peppermint oil have anti-inflammatory properties and antispasmodic properties. These properties help reduce back pain effectively and soothe the area with cooling freshness.

You will need help from your loved ones to massage the oil on your back. You can use 2-3 drops of essential oil and mix it with a carrier oil to enhance the effect. Massage the affected area for about 10-15 minutes and expect a healing sensation on your back. 

Eat Antioxidant-Rich Fruits

Fruits that have antioxidants and anti-inflammatory properties tend to decrease the back pain from its roots. The simple concept is attacking the inflammation under the skin and improving the blood circulation and functionality of muscles. This will not only improve the back pain but also foster mobility and core strengthening of the muscles. Fruits that can help you with excruciating back pain are

  • Berries
  • Cranberries
  • Pineapple
  • Papaya
  • Blueberries
  • Applies
  • Oranges
  • Watermelon
  • Banana
  • Kiwi

Each of these fruits is beneficial to bone and muscle health which are contributing factors to reducing back pain. If you are not a fan of eating fruits daily, then try having a juice based on the above fruits. Mixing these fruits for your next fruit shake can be an innovative and healthy idea for your back pain.

Stretch Your Sore Muscles And Exercise

Doing regular exercise or stretching can help you with back pain in the long run. When your body is accustomed to a static lifestyle, the bones tend to take a seat back and cause discomfort. You can try brisk walking every day for 20-25 minutes which will help you lose weight and reduce the extra pressure on your back.

Physical activities like doing yoga, stretches, dancing, swimming, or even cycling can help reduce the negative stress stuck in your back. It also promotes heart and overall health, reducing back pain symptoms. The simple stretches that you can include in your daily routine are 

  • Touching your feet while standing
  • Cobra pose
  • Press Ups while on the ground or standing
  • Pretend Walking 
  • Child’s pose
  • Cat-cow stretch
  • Bridge pose
  • Downward facing dog
  • Supine twist

Take Hot Baths

Hot baths are the best medicine for treating back pain, especially for your lower back. You can use Epsom bath bombs that will soothe your muscles and sore bones. Indulging in hot baths every day can be very beneficial if your back pain is stuck with you for more than 2 weeks. 

To make things interesting, you can add bubbles to your hot bath and relax, while the warm water tends to your pain. After this bath, you will not only feel rejuvenated but also sleep peacefully without any interruptions. 

You can also sign up for water therapy exercises, where you will be exercising in hydrotherapy pools with an instructor. These sessions involve temperatures ranging between 88-90 degrees where the muscle training and core-strengthening exercises are focused. The heat and the exercise routine contain analgesic properties that will treat the back pain effectively and promote muscle recovery.

Improve Your Sleep Schedule

A major cause of back pain is accumulated tension because of lack of sleep or poor sleep quality. Once you fix your sleep schedule and sleep quality you will feel much better not only with your back pain but with every part of your body. You can try these techniques for improved sleep quality.

  • Avoid screen time before 2 hours of the bed
  • Refrain from drinking coffee or alcohol in the evening
  • Indulge in reading a book
  • Eat your dinner early so that there is at least a gap of 3 hours between your sleeping time and meal

End Result

The cause of back pain has various factors like sleeping disorders, lifting heavy materials, hard mattresses, aging, pregnancy, or poor posture. Working on a healthy diet and lifestyle can help you keep away from back discomfort and increase vitality. Remember to seek medical help when you do not understand the cause or symptom of your health condition. 

Treating underlying conditions can also stem from back pain and will give an advantage for early disease detection. Also, maintain healthy relations with your friends and family that can boost your livelihood and mental health. So, do your stretches regularly and keep the back pain at bay!


  1. What is back pain. (2014, November). Retrieved from
  2. Taking care of your back at home
  3. Home remedies for low back pain

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

Learn More

Leave a Comment