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10 Ways to Relieve Back Pain Naturally

10 Ways to Relieve Back Pain Naturally

Almost everyone suffers from some type of back pain, at some point in their lives. Studies show that 8 out of 10 people suffer from back pain. No matter when it appears back pain can be a real pain to deal with.

Ayurvedic medicines for back pain can ease your pain naturally. Sometimes simple activities like cleaning, bending or picking up lead to pain in the lower back. Old sports injury might be one reason for back pain. Chronic conditions like arthritis or spondylitis can also be a reason for back pain.

Following the few tips can provide relief from back pain:

A good night’s sleep:

Sleep is the greatest medicine of all. When in pain you cannot sleep properly. Not getting enough quality sleep may actually worsen inflammation and pain. You should invest in a good quality mattress. Try different sleeping positions.

When you have a good night’s sleep, your back will feel less sore during the day. When you sleep well you feel refreshed, rejuvenated and less stressed. You can try these few sleeping aids one at a time to know what works best for you.

Vitamin C and B6:

Your body has some natural steroids that control your metabolism and promote good sleep. Supplements of vitamin C and B6 are known to help the body produce and regulate natural steroid hormones.


Melatonin is your natural sleep hormone. You can take it as a supplement to manage your sleep cycle.


L-theanine is an amino acid found in tea leaves. It may feel some people feel relaxed and sleep better.

Try anti-inflammatory drinks daily

Daily consumption of anti-inflammatory foods helps in the build-up of several antioxidants, anti-inflammatory, and even anti-cancer agents in your blood. These potent agents over a long period of time play a significant role in reducing inflammation in the body.

Consuming these healthy drinks may reduce your back pain
a great deal.

Turmeric milk:

Turmeric is an Asian spice that has anti-inflammatory, anti-arthritic, and anti-oxidant properties.

Mix a small quantity of turmeric powder in a warm glass of milk and drink it before going to bed. The anti-inflammatory process work when you sleep. You can add honey or jaggery if you like your drink sweet.

Ginger green tea:

Both green tea and ginger have pain-relieving benefits. Herbal infused drinks such as ginger green tea can go a long way in treating your back pain issues.

Over a period of time, these anti-inflammatory agents can build up in your bloodstream. So including these in your daily routine will reduce overall inflammation and prevent new inflammatory pain.

Try yoga and stretching exercises

Yoga can be very therapeutic for people with back pain. It is an effective way to stretch your back, and improve the health of the muscles and joints. Yoga improves blood circulation. When the blood circulates it carries healing nutrients. The flexibility of your spine also increases with proper yoga.

Yoga helps improve back pain by loosening tight muscles, building strength and range of motion, and improving breathing. Yoga also focuses on relaxation, which relaxes your muscles and reduces pain perception.

Strong muscles, especially in your abdominal core help support your back. Yoga provides both strength and flexibility to your muscles. Thus, it strengthens your back.

Hydrotherapy or Aquatic therapy

Aquatic therapy refers to treatment and exercises performed in water for relaxation. Other than relaxation some other purposes of aquatic therapy are:

  • fitness
  • physical rehabilitation
  • other therapeutic benefits

The buoyancy of the water helps you have the benefits of exercising without putting any strain on your joints. This activity helps regulate the functioning of nerves and muscles, relieving pain. When your body is in water it alleviates strain on joints. This encourages general strengthening and stretching of muscles.

Warmer pools can improve your back pain and joint pain issues. If you are looking for warmer pools try water exercise classes and hydrotherapy pools. The temperature for water therapy classes should be 83-88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.

Stay active and keep moving

When you suffer from any kind of back pain your first step is to restrict any kind of movement in that area. You just feel like giving it rest. But your doctor’s advice is different. The doctor’s advice is to keep moving or to stay on your feet for almost 30 minutes every day.

People often have the misconception that they can’t stay active. It could be a brisk 30-minute walk or taking your dog for a walk. You should aim to get on your feet at least thrice a week. Following a sedentary lifestyle can have a bad impact on your spine. As a result, the muscle in the back become weak.

Maintain your weight

Often people find that after losing some extra pounds their back pain eases a lot. This is because when your weight is more it puts extra pressure on your back.

Losing extra weight always helps with the pain. This is because it reduces the amount of mechanical force onto the spine. For further help ask your doctor for a diet and exercise plan for better results.

Try meditating your way through the pain

Meditation is a good way to increase concentration, release endorphins, and decrease anxiety and stress. Through mindful meditation, you can change the way your body perceives pain.

You can sit in a quiet, dark room and meditate for about 5-10 minutes every day in the morning. If you can’t do it in the morning then the evening can also be a good time. If meditation is something you can’t connect with or you find it hard to concentrate then simple breathing exercises can also do the task for you.

Heat or ice pack

Hot or cold packs are always recommended by doctors and physiotherapists in case of back pain. You have to find out what works best for you. Generally, cold packs work better for inflammation and help to reduce swelling. A heating pad is ideal for reducing tension, muscle spasms, and cramping.

Maintain a good posture

Your posture is very important if you want to have a pain-free life. It helps to ease the pressure on your lower back. You can keep a good posture by not slouching or craning your chin forward.

If you work in front of a screen then you can rest your arms evenly on the table or desk. Keep your eye level at the top of the screen. You can take a 10 minutes break and walk, or stretch your legs. This helps in keeping a good posture.

Ayurvedic and herbal supplements

Most of us have back pain issues due to a lack of essential vitamins and nutrition. Sometimes our body is not able to get the required amount of nutrition from the food we eat. Ladies tend to have calcium deficiency after the age of 30. They should have calcium supplements for strong and healthy bones.

Many people do not have proper knowledge about nutrition and fitness. In such a case you can talk to your doctor or a nutritionist who will provide you with the right knowledge. For instance, most of us do not know that the body cannot absorb calcium without vitamin D3. So, one should have vitamin D3 along with calcium supplements.

Consult a doctor if needed

These are a few tips that you can try to get relief from back pain at home. But if your problem persists then you should consult a doctor to see if there is an underlying issue or not.

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