8 Home Remedies That Work for Upper & Lower Back Pain

by Eric Bostrom June 30, 2020 6 min read

8 Home Remedies That Work for Upper & Lower Back Pain

Many people struggle with back pain. How bad is it?

According to the  American Chiropractic Association, one-half of all working Americans admit to having back pain symptoms, and Americans spend at least $50 billion yearly to help alleviate back pain.

Whether the pain is related to an injury or for some unknown reason, coworkers, colleagues, and even close family members may encourage you to brush it off.

Don’t listen to them; learn to listen to your body. It’s a good idea to work against this issue as much as you can. Even if you’ve already visited a doctor and regularly see a chiropractor, there are steps you can do on your own with home remedies for back pain relief.

Pain relievers and muscle relaxers may help reduce back pain, but they’re temporary solutions that are sometimes associated with bad consequences such as addiction or harmful for your body. They simply don’t have the long-term healing effect most seek.

The following are eight natural remedies that can help alleviate your lower and upper back pain. Most of which can be done in the comfort of your home or easily integrated into your daily routine.

1. Heating and Chilling

We’re all familiar with pain relief products that first cool the affected area then follow up with heat. It’s easy to overlook this solution, but you should know why it’s useful. Cooling the area reduces inflammation and also numbs the pain. Following up with heat helps the muscles to relax and reduce tension.

You can use dedicated products for this process but can also rely on items you have around the house. An ice pack is a great way to cool the area for 20 minutes, following up with a heating pad. If you must stay mobile, patches are an excellent means of achieving the same effects.

In regards to the two main types of sports injuries – acute and chronic – heating and chilling are needed for different reasons.

Cold is best for an acute injury, which is one that is severe and occurs suddenly. These include injuries include strained backs, torn muscles, or snapped ligaments that occur following events like motorcycle crashes, running into another player during a sport, or falling at work. The cold provides an instant response to the area to battle inflammation and helps with pain.

Many trainers and athletes use the term P.R.I.C.E. to treat an acute injury; this stands forProtection, Rest, Ice, Compress, and Elevate (above the heart).

Heat is best used for chronic pain that occurs from prolonged activity such as intense working out or trauma from sports accidents. Heat aids in muscle relaxation, which alleviates both pain and stiffness. Heat also encourages blood flow and circulation to an area, which further helps reduce pain.

According to Spine-health.com, once the inflammation has subsided, use heat therapy. When you apply heat, it improves the flexibility of soft tissues, movement of muscles, and overall functioning of the back. The local warmth stimulates blood circulation in your lower back, which in turn brings healing nutrients to the injured tissues.

2. Anti-Inflammatory Supplements and Drinks

Introducing anti-inflammatory agents to your blood flow is a great way to tackle back pain, rather than to rely solely on over-the-counter and prescription medications, you can consume healthy drinks and supplements that reduce inflammation.

Turmeric milk, ginger-green tea, tart cherry juice, and Turmeric in supplement form all contain anti-inflammatory agents. Consuming these drinks or supplements regularly will help reduce pain in your back. The drinks further provide vitamins and minerals that will aid the healing process.

Others include MSM (Methylsulfonylmethane), white willow bark, glucosamine sulfate, chondroitin sulfate, and the protein-digesting enzyme bromelain.

yoga and stretching natural for back pain relief

3. Stretching and Yoga

 Stretching regularly will help alleviate back pain. The process improves muscle and joint health and helps promote better distribution of blood flow. Even if only for a short portion of the day, performing yoga will help you a great deal. Take it easy, though. Allow your back to slowly adapt to the process as you gradually increase your routine.

You should not limit stretching to a single part of the day. If you are dealing with back pain, daily routines and prolonged sitting can nullify or slow the benefits of yoga stretches. Every 20-minutes, you should take the time to perform a few simple back stretches. This can help back pain immensely.

4. Improve Posture 

Bad posture puts a lot of stress on your spine. Slumping puts the weight of your body on the spine and can have harmful effects. As you stand, be mindful of your posture and adjust yourself by straightening the back, shoulders, and neck.

Lousy posture is known to cause and increase pain in your back, and has detrimental effects on outward appearance, self-confidence, and cognition. It’s also known to cause a significant increase in death rate

How you stand isn’t the only thing that puts pressure on your spine. Sitting for prolonged periods has a similar effect.

Standing up and stretching is an effective way to help reduce pain, but you may want to consider a standing desk for work. With good posture, this is a great way to help strengthen back muscles and reduce pressure on your spine.

5. Exploit Buoyancy

One way to remediate back pain can be just as relaxing as it is beneficial. Exercising in a pool allows you to stretch and build muscles without pain. The natural act of buoyancy takes the pressure off the spine and nerves in your back.

A heated pool is better than a cold pool, but any form of exercise that stretches the back is good. Just like stretching, take your time and start slow. Pushing yourself too hard can be more harmful than doing nothing at all.

6. A Healthy Diet

Maintaining a healthy weight is vital to back and spinal health. Being overweight causes stress on the spine, along with inflammation and disease.

It can be hard to practice a healthy diet when a lousy back puts a limit on what you can do without experiencing pain, but it’s worth it.

You can also incorporate healthy foods that help reduce inflammation and promote the healing process. Some of the  top anti-inflammatory foods are berries, avocados, and broccoli.

7. Get More Sleep

Sleeping is a therapeutic process for the body. Getting a good night’s rest each night will reduce soreness in your back. You need to make sure you make time each night to ensure you get enough sleep. It’s easy to let work and other obligations get in the way, but you need to put yourself first. Regenerative

If you are having trouble falling to sleep and staying asleep, you should try natural sleep aids. Vitamin C and B6 supplements, melatonin, L-Theanine (found in tea leaves), and valerian root supplements all help promote a good night’s sleep. Additionally, cherry juice and cherry extract are great sources of enzymes that help you sleep better.

Other natural sleep enhancers are Reishi mushroom, minerals such as calcium, magnesium, and zinc.

8 Home Remedies That Work for Upper & Lower Back Pain

8. Self Massage

Massages increase circulation. The process revitalizes soft tissue and distracts the nervous system, which naturally reduces pain and spasms by calming the overactive protective mechanisms from the brain.

And a massage feels great!

As an additional means of working out the back to help relieve back pain, Backmate is an excellent option. This simple device is designed to massage muscles and instantly alleviates pain and discomfort all from the comfort of your home or office in a few minutes a day.

This isn’t a bulky or heavy piece of workout equipment that will permanently take up space in your home or office setting. It simply hangs in a doorway, taking only seconds to install and remove.

All you have to do is select the desired attachments and gently work the affected area. The fact that it’s lightweight further makes it an ideal tool for those who suffer from back pain.

Keep back pain from returning by addressing the problem rather than just numbing a symptom.

Concluded Thoughts

Taking the time to perform these home remedies may have varying results depending on your condition and cause of your back pain.

It’s best that you stick with what works for you and not push yourself to an extent where you worsen the issue. If you are concerned with your status and what you can do at home, it’s best to seek medical advice from your physician or doctor.

Also, always remember to focus on mindfulness. You found this article because you’re in pain. Don’t get hung up on the doom and gloom of your search, appreciate your body for all the great times you’ve had and the great times to come. Your wellness hinges on the mighty healing power of your body, feed it. Positive thoughts are regenerative. Remember, your body is the ultimate healing mechanism, what we do either assists or disables its divine powers.

Eric Bostrom
Eric Bostrom