5 Natural Ways to Relieve Back Pain

May 7th 2016

Back pain is a common occurrence, but it doesn't have to slow you down. Stay active and fit, get a good night's sleep and use the appropriate topical remedies to get rid of your back pain quickly and safely.

Stay Active

While it can be tempting to stay in bed when your back hurts, that can be counterproductive unless you are suffering from certain acute injuries. Instead, it is important to keep exercising and moving. If you normally engage in strenuous activities, you may want to scale back a little, and if you typically live a sedentary lifestyle, don't suddenly introduce heavy exercise. However, gentle stretching, yoga and swimming can help your back heal faster. Talk to your doctor before starting a new exercise program or if you think you injured your back.

Sleep Better

Several types of back pain are tied to poor sleeping habits. Simply not getting enough sleep in the first place can exacerbate your pain and sleeping in the wrong position can be the root cause. If you currently sleep on a soft mattress, try switching to a firmer one to give your spine more support. Sleep on your back or your side making sure to keep your spine as straight as possible. Do not sleep on your stomach if you suffer from back pain, as this position causes your spine to curve and can exacerbate the pain.

Strengthen Your Core

This remedy often provides excellent long-term results if you suffer from lower back pain. Your core muscles, which are located in your abdomen, are what allow you to have good posture. A weak core makes slumping and slouching more likely and it makes it difficult to pick up heavy objects correctly. There are many exercise programs that can help you strengthen your core, but yoga is particularly good for back pain.

Heat and Ice

Simply applying heat and ice to the part of your back that hurts can help relax the muscles and alleviate your pain. The general recommendation is to apply ice for the first 48 hours after the pain starts, then switch to heat. However, you may find that one or the other works better for your chronic back pain. Use whatever seems to help the most.

Herbal Remedies

Try using natural herbal remedies to help improve your back pain. Joint support supplements, such as glucosamine, can be helpful in the long term. For immediate pain, try a topical application of arnica or capsaicin. You can find these salves and ointments in most health stores. It is always a good idea to consult your doctor before using any new supplement or remedy.


Most people experience back pain at some point in their lives, and many feel it on an ongoing basis. If you suffer from regular back pain, you may be looking for natural ways to alleviate it without side effects. Fortunately, many cases of back pain can be treated easily and safely using a few simple, natural remedies.

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