5 Simple Ways To Relieve Back Pain At Home

Sometimes it can be quite difficult to determine the underlying cause of your back pain. You can do retrospection and discover the moment you first felt the pain.  If you have a condition which intensifies the pain, you will probably put the blame there.  But, most people simply don’t know unless they have injured themselves.

The causes of back pain are wide-ranging though, including injury to muscles, disks, or bones, poor posture, repetitive lifting or bending, overexertion, arthritis, fractures, obesity, kidney and urinary tract infections, vomiting, constipation, chronic coughing, and more.

There are four types of back pain: acute (lasts less than six weeks), chronic (lasts more than six weeks and frequently returns), lower back (occurs in the lumbar region of the spine), and upper back (occurs in the thoracic and/or cervical region of the spine).

You can relieve the pain at home, and this is a piece of great news.  However, sometimes other symptoms may accompany the pain, and this seeks medical attention.

5 Simple Ways To Relieve Back Pain At Home

Cat-Cow Yoga Pose

It has been scientifically proven that people who practice yoga for pain relief receive the same benefits of those who underwent physical therapy.

How to perform this pose?

Lower to the floor on all fours, with the wrists under the shoulders and the knees aligned with the hips.  The neck should hang loose and be completely relaxed.

  • Inhale as you look up
  • Allow the stomach to gravitate toward the floor
  • Exhale and tuck the chin toward the chest
  • Draw the stomach to the spine and arch the back
  • Repeat the movement

Other poses that help relieve back pain and strengthen the back include downward facing dog, sphinx pose, cobra pose, locust pose, bridge pose, and child’s pose.

Get Proper Sleep

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Get Proper Sleep

Did you know that lack of sleep can contribute to back and neck pain? And, it can also worsen the existing pain. When you receive plenty of restorative sleep, the body heals.

Tip: Use a high-quality mattress, as old, sagging mattress without support is often the cause of back pain and injury.

Pain causes us to tense the body, which creates anxiety and stress. Both issues can aggravate the pain and make it feel worse than it actually is.  By keeping stress levels low with the help of aromatherapy, we can reduce the reaction to pain receptors.

Some of the best anti-inflammatory oils to use include green apple essential oil, lavender essential oil, chamomile essential oil, eucalyptus essential oil, rosemary essential oil, thyme essential oil, sandalwood essential oil, juniper essential oil, and wintergreen essential oil.

Alternating Hot and Cold Therapy
Heat relaxes the muscles, improves blood flow, and it reduces spasms. On the other hand, ice reduces swelling and inflammation.  Ice can also numb the pain.

For heat sources, you can use a heating pad, a hot water bottle, or a shower/bath.  If you are pregnant, consult your doctor prior to taking a hot bath.  As for ice, you can use a conventional ice-pack, or a bag filled with ice.

DIY Muscle Rub
Making your own, all-natural muscle rub provides plenty of benefits. It has a long shelf-life and it can be used on many body parts.  Here is the basic recipe:

You will need:

  • Heatproof glass container
  • ¼ c beeswax or candelilla wax (or favorite vegan alternative), grated
  • ½ c organic coconut oil
  • 2 tsp. cayenne pepper
  • 2 tsp. ginger powder
  • 15 drops chamomile essential oil
  • 15 drops lavender essential oil


  • Pour 2 inches of water in a pan and place over a medium heat
  • Mix the wax, oil, and herbs in a heatproof container and submerge it in the water
  • Mix well until the ingredients melt
  • Remove from heat and allow it to cool
  • Add the essential oils
  • Pour into small containers and let cool completely

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