Natural Remedies to Relieve Back Pain

Back pain is a common health issue that affects many people’s personal and work lives. While lower back pain is the most prevalent problem, people can also experience middle and upper back pain. Back pain is generally caused by injury or damage to the discs, ligaments or muscles of your back due to factors such as:

  • Sleeping on an unsuitable mattress
  • Improper lifting of heavy objects
  • Poor posture
  • Arthritis
  • Strength Training
  • Smoking


Here are some of the natural remedies that can provide relief from chronic or recurrent back pain:

Improve your workstation

Many people spend a great part of their working hours sitting down, thus increasing the chances of suffering back pain. You can use ergonomics to modify your workstation and thus minimize pain due to poor posture. Make sure your chair is at the correct height so you can keep your feet flat on the ground. Keep your computer keyboard within easy reach to avoid slumping or leaning forward. The computer screen should be at eye level to avoid straining your neck. The good news is that there are several devices and apps out there that can help you improve your posture.

Pain relief creams, gels and rubs

Creams, gels and rubs that can help ease back pain include Icy Hot, Sombra Warm Therapy, Tiger Balm, Arnicare Gel, Penetrex and Blue Emu. You could also find new topical products these days such as CBDMEDIC, an FDA-registered cream that offers temporary relief from joint and muscle pain and aches. It contains natural ingredients such as shea butter, hemp extract, jojoba seed oil, clove oil, beeswax (organic), eucalyptus citriodora oil and cotton seed oil.

Sleep properly

Getting sufficient sleep can help alleviate pain and improve your overall health. Proper alignment and comfort of the back is very important for a good night of sleep. Make sure your mattress and pillow is firm enough to keep the neck and back in a straight line. If you sleep on your side, it would be advisable to place an additional pillow between your knees.

The National Sleep Foundation recommends at least 7-9 hours of sleep every night for adults. If you find yourself experiencing prolonged insomnia, consult a sleep professional or your primary care physician to find out the underlying cause.

Stress management

Stress often triggers painful spasms and muscle tension in the back. Here are some techniques you could use to relieve stress:

  • Deep breathing – Breathing in and out deeply for a few minutes can help calm your body
  • Guided imagery – Focusing on specific mental images usually creates a feeling of relaxation
  • Progressive muscle relaxation – While lying on your back, tense and relax muscles in your body. Start from the feet and move up slowly to your shoulders

There are also many stress relief apps these days that can guide you through meditation and relaxation techniques.


Exercise will help loosen tense muscles and joints, as well as release endorphins that ease pain. You could start with low impact activities such as water exercises, short walks or Yoga and Pilates for beginners. Incorporate some stretching and strength training in order to keep your muscles strong and flexible. Regular exercise will minimize future occurrences of back pain due to tense muscles.


If the pain persists for more than six weeks even after using natural remedies, you need to make an appointment with your doctor. Avoid buying over-the-counter pain killers without prescription from a doctor. Some of these drugs might have undesirable side-effects in the long-run.


Author Bio

Charles Mburugu is a HubSpot-certified content writer/marketer for B2B, B2C and SaaS companies. He has worked with brands such as GetResponse, Neil Patel, Shopify, 99 Designs, Oberlo, Salesforce and Condor. Check out his portfolio and connect on LinkedIn.

Clay Miller
the authorClay Miller
I am the creator/writer of and I'm an advocate for oceans, beaches, state parks. I enjoy all things outdoors (e.g. running, golf, gardening, hiking, etc.) I am a graduate of the University of Kentucky (Go Wildcats!!). I'm also a huge fan of the Pittsburgh Steelers. I was born and raised in the beautiful state of Kentucky.

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