DIY Back Pain Solutions Fast and Easy Home Treatments

Do you have a back problem with severe pain? Did you know you can get relief from trying some back pain treatments at home? Yes! Most people experience this issue at least once in their lifetime. Problems in muscles, joints, nerves, and bones are some of the primary reasons that cause back pain.

The treatment process of back pain depends upon many factors, and the severity of the problem and patient history plays a key role. Keep an eye on the changes you feel in your body, such as muscle spasms or aches, stiffness, soreness, and tension, along with limited flexibility in your back. Try some of the home remedies for back pain and get relief immediately.

DIY Back Pain Solutions Fast and Easy Home Treatments

Back Pain Treatments At Home:

Here is a list of the best home remedies you can try to treat back pain effectively. They are:

1. Acupressure:

Many studies support the effectiveness of Acupressure as one of the best home remedies for backache. Unlike Acupuncture, this procedure uses the pressure of fingers to massage instead of needles. Using a thumb, finger, or device to apply pressure to the specific points of your body increases the flow of healing oxygen and blood, relieving your back pain. There are particular points in our body that, although seemingly unrelated, help calm down the nervous system and muscles. This procedure has a systematic effect on your body.

2. Essential Oils:

The inflammation caused depends on the severity of your back pain that may make working or even doing simple chores difficult. Lifestyle modifications are the key for you to treat chronic backache. Essential oils act as a natural remedy for back pain as they are extracted from several parts of the plants such as leaves, seeds, fruits, bark, and fruits. Some of the oils that can be used either in aromatherapy or applied topically are:

  • Peppermint oil.
  • Lemongrass oil.
  • Wintergreen oil.
  • Eucalyptus oil.
  • Ginger oil.
  • Lavender oil.
  • Chamomile oil.

3. Good Mattress:

A proper sleeping position plays an essential role in peaceful sleep, and the right mattress is a significant part of it. If you are using a wrong bed, it may strain your muscles with a poor sleeping posture that may adversely affect the alignment of your spine, resulting in back pain. Therefore, choosing a mattress is a perfect back pain treatment at home that helps rejuvenate and rest your spine along with providing proper support to your back.

4. Walking:

Maintain a good workout routine that doesn’t overstress your muscles, such as walking, is a natural relief for back pain. It is especially beneficial for people who have constant and recurrent back pain episodes. Brisk walking is a perfect way to maintain the muscles of your body without aggravating them. Aerobics can also be done but under supervision.

5. Knee Pillow:

The tightness and pain cause you to have sleepless nights if you have back pain. One of the quick back pain relief at home is using a knee pillow. You can reduce the strain on your back by placing a firm pillow between your knees when you are sleeping on your side. Supporting the top leg with a cushion will align your spine correctly. If you are sleeping on your back, prop two pillows under your leg that will help you relax your back, giving you a peaceful sleep.

6. Vitamins:

Following a proper diet plan is very important to maintain a healthy body. The vitamins and minerals in natural food sources help you reduce the inflammation and pain in your back. Consuming food or vitamin supplements can be a natural treatment for back pain. It is always advisable to consult a doctor before you take any vitamin supplements so that you don’t have any deficiency. You can prevent your back pain from getting worse by eating healthy, and some of the vitamins you can include into your diet are:

  • Vitamin B12.
  • Vitamin C.
  • Also, Vitamin D.
  • Vitamin B3.
  • Vitamin E.

7. Ample Rest And Positive Attitude:

Many of us face a lot of pressure at home and workplace with deadlines and many more things in mind. All the anxiety and stress harm your body that may result in muscle aches. Although it is hard, staying optimistic and resting is one of the best ways to treat back pain. Whatever pressure you have, try to take rest and stay positive.

8. Sleep Pattern:

Having the right amount of sleep is necessary for your body to rest and get back into the working position. The best way to relax your body is by sleeping on your back, or propping a pillow between your legs can also offer relief. Try to avoid sleeping on your stomach as it may impact your back adversely. It is the best treatment for both men and women.

9. Epsom Salt:

Warm baths with Epsom salt can be highly beneficial home remedies for back pain relief and a cheap and simple way too. Magnesium sulfate, or commonly known as Epsom salt, helps enter into your muscles that are sore by unknotting them. It also makes your skin soft and beautiful by eliminating the dead skin cells.


  1. A cup of Epsom salt.
  2. A bathtub of warm water.


  • You can take a tub full of warm water so that your back is immersed.
  • Mix Epsom salt into the water and mix them well.
  • Make sure you use lukewarm water and not too cold or too hot.

10. Cold And Hot Treatments:

One of the best home remedies for back pain is alternating between hot and cold treatments. There is enough evidence stating the heat provides relief from the inflammation caused by back pain. Using a hot water bottle and an ice pack is a perfect example. Place a hot water bottle at your back for about 20 minutes and replace it with an ice pack switching between them. Later, use an ice pack for 10 to 15 minutes after a few hours. It is also called hot, cold therapy for back pain.


Make sure you don’t place ice directly on your body. You can purchase ice packs from any pharmacy.

See More: Back Pain In Pregnancy

11. Painkillers:

Painkillers or NSAIDs are often prescribed for patients who suffer from chronic backache. They help relieve back pain fast and can be used as over-the-counter medicines. The inflammation, swelling, and pain in muscles can be reduced with the help of these painkillers. Some of the medications that help are Advil, and Aleve. But make sure you consult a doctor before you use any over-the-counter medications.

12. Over The Counter Medications:

Primarily, you need to consult a doctor before you use medications to treat back pain. Some of them give instant results, and some work slowly at their own pace. Sometimes back pain can be a side effect for vitamin supplements or any other medications. If that is the case, getting yourself evaluated so that the underlying issue can be addressed.

See More: Back Pain Reasons

13. Mind Your Fashion:

Staying upbeat with the current fashion trend is a must for many people. But what if wearing stilettos or some flats cause back pain? Yes! These types of sandals do not provide much-needed arch support. Although it not an issue if you wear it occasionally, wearing stilettos or sandals that put pressure on your back can be harmful. Not only shoes but some of the blame for back pain goes to shoulder bags. They put up to 50% more weight on your back, resulting in pain. Pick a fashion that is not only trendy but also doesn’t damage your back.

14. Exercise:

Exercising is an effective and best back sprain home remedies. Staying active is very important in maintaining a healthy body. Yoga is a perfect form of exercise, making your body active and healthy. It helps correct the posture of your body and can be done at any time of the day, although early morning is preferable. You can always consult a professional who can guide you in the best way. Some of the exercises you can try are:

  • Bridges.
  • Supermans.
  • Knee-to-chest stretches.
  • Lower back rotational stretches.
  • Draw-in maneuvers.
  • Pelvic tilts.
  • Lying lateral leg lifts.
  • Cat stretches.

15. Massage And Acupuncture:

Massage and Acupuncture are therapies that can be more effective under professional guidance. If you go to a professional masseuse, they will target the area of back releasing the tension in your muscles. They use various degrees of pressure, depending on your pain. Another treatment plan is Acupuncture which involves using needles at the points of your body that help relieve stress from your body. Massage and Acupuncture have been used as an alternative treatment for back pain.

See More: Good Mattress For Back Pain

16. Surgery:

This is an option if the chronic pain in your back is untreatable with any medications prescribed by your doctor. It is suggested by your physician if there is no other option left. We are providing brief information about this option too. But research thoroughly about the surgical option before you opt for it. The type of surgery suggested for you depends upon the type of back pain you have and its cause.

The Surgical Options Are:

1. A Discectomy:

  • A surgical procedure that removes the lumbar herniated disc that puts pressure on the spinal cord root. A special microscope is used to perform this procedure, which is also called a microdiscectomy.

2. Spinal Fusion:

  • This surgical procedure joins two or more vertebrae with a part of a bone to reduce pain and stabilize the spine.

Where two other vertebrae are joined jointly with a part of the bone to stabilize the spine moreover reduce pain.

DIY Back Pain Solutions Fast and Easy Home Treatments

Back pain is a common issue many of us face. Try some of the home remedies for back pain mentioned in this article that will helps you get relief quickly. However, it is not a medical condition that requires emergency care if the pain becomes unbearable. Along with fever, pain in your chest, and tingling sensation in your legs, then consult a doctor immediately. Don’t forget to let us know how these remedies have helped you!

Disclaimer: Tips and suggestions in this article are not a replacement for a professional medical opinion. It is advised to consult a doctor before you start anything new.

Frequently Asked Questions And Answers:

1. How Common Is Backache?

Ans: Every one of us develops backache at one point or the other in our lives. Women and men are commonly affected by back pain. The ageing process and sedentary lifestyles cause this condition for people between the age group of 30 and 50.

2. What Are The Risk Factors That Increase The Chance Of Back Pain?

Ans: Some factors can increase the chance of people developing backache. They are:

  • If you are obese.
  • Smoking.
  • Ageing.
  • Fitness.
  • Pregnancy.
  • Mental illness.
  • Physical fitness.

3. What Is The Right Time To Visit A Doctor?

Ans: Try the home remedies mentioned in this article initially. But if the back pain persists or aggravates after six weeks, even after using these self-help techniques, make an appointment with your doctor immediately. If you are a person above 50 years old or have a history of osteoporosis or cancer, then visit a doctor directly.