At some point in life, almost everyone experiences annoying back pain.
Whether it's from a past injury, spending too much time sitting down, post-exercise muscle fatigue, or just the discomfort that comes with getting older, back pain is never fun.
This leaves us all wanting to know how to relieve back pain — some of us even ask this question on a weekly basis.
Although we all know that some great solutions are to go to a doctor, massage therapist, or chiropractor, these are not exactly practical for everyday back pain.
Many people turn to painkillers to relieve the discomfort from their back pain, but if you have persistent aches, you might have to look for something more longterm than these.
Some back pain requires serious treatment, though nagging back pain can often be treated with some simple at-home remedies.
Next time you're wondering how to relieve back pain, try out one of these eight at-home remedies for relief!
Thumbnail Source: Wikimedia
Back Pain Home Remedies
If your first reaction any time you experience back pain is to run to the medicine cabinet for a painkiller, you know that four or six hours later you'll have to come back for more.
Instead, try some of these at-home back pain remedies — they can provide long-term, at-home relief.
Plus, they're easy and don't require much effort!
Remedy #1: Stretch Out
Stretching can be great for back pain for two main reasons: it loosens any tense muscles and strengthens weaker muscles.
When stretching, do it gently — it should never cause more pain, so if you notice that it hurts too much, stop and adjust.
And consider not just stretching you back, but also stretching your hamstrings; they can be a huge factor in back pain.
If your back pain is due to muscle tension or weakness, stretching can be a great solution.
Remedy #2: Take An Epsom Salt Bath
Regular, everyday back pain can often be solved with a simple Epsom salt bath.
If you've never taken an Epsom salt bath, you should know that it can gently ease muscle pain.
Instead of using hot water — which can cause your muscles to swell — use warm water for your bath.
Epsom salts have many benefits: not only can they help ease muscle pain, they're also great for your skin!
Remedy #3: Adjust Your Sleeping Position
One of the causes of your back pain could be the way you're sleeping.
Although we usually think that sleep is a great way to rest both our minds and bodies, your sleeping position may be doing you harm.
The best way to sleep to relieve back pain is to sleep flat on your back — even sleeping on your back on the floor for a few days can help.
If you have to sleep on your side, put a pillow between your knees; if you have to sleep on your stomach, place a pillow under your lower abdomen/pelvis.
Remedy #4: Try Rubs And Ointments
Although you will technically need to go to the store to get some pain ointment, this at-home remedy can really impact your pain levels.
If you find that one pain-relief ointment doesn't work for you, try another kind.
Some have cooling properties, which can numb pain, while others have warming properties, which can relax muscles.
There are many options — including natural ones — so you should be able to find one that helps you.
Remedy #5: Adjust Your Posture
Many of us know that we have terrible posture — unfortunately, it's just something that happens when you work at a desk or spend a lot of time sitting.
Although it can be challenging, fixing your posture can have a huge impact on your back health.
The best way to sit is perfectly erect in your chair with all the bones of your spine on top of one another.
Keep your feet flat on the floor and don't lean forward at all.
Remedy #6: Apply Ice, Then Heat
If your back pain is due to an injury, the best thing to do is ice it within the first 24 to 48 hours.
Ice helps reduce inflammation immediately after injury, but after 48 hours you can switch to heat.
While ice can work as a pain reliever, heat can reduce painful muscle spasms and stimulate blood flow.
When using heat and ice on your back, make sure to give yourself time between treatments (about 20 minutes) to let your skin adjust.
Remedy #7: Release Your Endorphins
You may not realize this, but endorphins can be as good for pain relief as manufactured painkillers.
Endorphins, which can be released through aerobic exercise, massage therapy, meditation, and sex, help block pain signals.
In addition, endorphins can relieve depression, stress, and anxiety, which are all associated with chronic back pain.
Remedy #8: Build Your Core Muscles
It might seem strange to work on your core strength to help with back pain, but it's actually essential to have a strong core when it comes to back strength.
Strengthening your abdominal muscles, hip muscles, and pelvic muscles can give your back more support.
But Talk To Your Doctor First!
If you can't find relief with any of these at-home remedies or over-the-counter painkillers, you should set up an appointment with your doctor.
Although most back pain is nothing to worry about, it can sometimes be more serious, so it's never a bad idea to get it checked out by a doctor.
If you've ever experienced back pain, please SHARE this article with your friends and family!
