Back pain: Causes and 8 quick natural relieve remedies

Natural remedies for low back pain

For many reasons, a lot of people tend to suffer from some kind of lower back pain. Whether it was due to the hours you spent sitting in front of your laptop, lifting without the right technique or just not moving at all causing all of your muscles to get stiff.

Prevent back pain

If this all sounds familiar to you then you know what I’m talking about. Lower back pain, also called lumbago, can occur to anyone at anytime. This pain is often an after effect of some underlying damage to the ligaments or muscles of your back. This is due to a physical injury or even a medical condition. And what’s more, lower back pain is observed to start from your early twenties through to old age.

However, if you are on the lookout for some simple and natural ways to treat it, well, you are in the right place. Go ahead and read further to find more about back pain, its causes, symptoms, and some natural remedies to relieve the pain.

Common causes of low back pain

  • Improper lifting of an object
  • Lifting heavy objects
  • Falls
  • Unsuitable mattress
  • Sleeping disorders
  • Prolonged sitting
  • Sedentary jobs
  • Obesity
  • Extreme tallness
  • Pregnancy
  • Smoking
  • Strenuous physical workout or exercise

Symptoms of back pain
Best back pain management

The common signs and symptoms include:

  • Increased body temperature
  • Swelling on the back
  • Continuous backaches
  • Numbness around the back and buttocks
  • Sometimes, the pain extends to the legs and knees
  • Pain worsens after sitting for long period

Home remedies for back pain relief

Get enough sleep

Pain is a leading cause of difficulty falling asleep or staying asleep for long period. Approximately two-thirds of people with chronic pain suffer from some type of sleep disorder. But if you think about it, inadequate sleep can make your back pain worse. This continuous cycle makes it ineffective to treat just the pain. Ensure to get about 6 to 8 hours of sleep in the night. Also rest during the day for at least 2 hours. Sleep on clean sheets, dim or off the lights and also put off all sound devices such as TV, radio or even you phone.

Heating pad or hot water bottle

Heating pads can work wonders in relieving your back pain. Heat therapy is found to have pain-relieving effects on the affected muscles and can hence help in relieving muscle spasms and pain.  Apply a heating pad on your back and leave it on for 25 to 30 minutes. Do this at least once daily.

Warm shower

A warm shower is not just relaxing but can also help you combat back pain. The effects of a warm shower are quite similar to that of heating pads. The analgesic nature of heat, combined with the healing effect of water, is proven to relieve the pain and inflammation associated with back pain.


Stretches may help relieve back pain. People should hold each stretch for 30 seconds or as long as it feels comfortable. Lie on your stomach, with your hands facing down beside the shoulders. Then gently lift your chest up so that the top of your head points toward the ceiling. Additionally, sit on your heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head. Furthermore, stand and bend forward to reach your toes. This will help loosen the muscles in the lower back.


Garlic contains components like selenium and capsaicin. They are known for their anti-inflammatory and analgesic effects. The combined effects of these garlic compounds can be very helpful in treating back pain. Crush the garlic cloves to form a fine paste. Apply this paste to the affected area and cover it with a clean towel. Leave it on for 25 to 30 minutes and then wipe it off with a wet piece of cloth. Alternatively, you can also chew on 2 to 3 cloves of garlic every morning. Follow this remedy at least twice daily.

Ice packs

Similar to heating pads, ice packs are also found to have anti-inflammatory and analgesic effects on back pain. Apply an ice pack on your lower back and leave it on for 15 to 20 minutes. Do this 1 to 2 times a day.

Change your mattress

How old is your mattress? You may be surprised to learn that the average life span of a mattress is less than 10 years. But if your mattress is sagging significantly or is more than 6 to 8 years old, I’d think about getting a new one. Something else to consider: a firm mattress may not do your back any favors. A number of studies over the years suggest that people with lower back pain who sleep on medium-firm mattresses do better than those with firm beds.


Pineapples are a rich source of an enzyme called bromelain. Bromelain exhibits anti-inflammatory and also analgesic properties. This can be helpful in the treatment of back pain. Eat about half a pineapple daily.

About felclinic 593 Articles
Felix Ntifo is a Registered General Nurse who has so much passion to improve health care delivery. He founded FelClinic with the hope of making health information accessible to everyone who may not come in contact with him personally. "At we are very passionate about health and well-being of everyone. Our team is made up of professional doctors, nurses, midwives and lab technicians."

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