5 Natural Back Pain Remedies to Try at Home

5 Natural Back Pain Remedies to Try at Home
5 Natural Back Pain Remedies to Try at Home

Suffering from back pain? Before you turn to painkillers, try some of the effective natural back pain remedies that we highlight in this article! 

At WholyMe, we know too well the woes of back pain. Whether mechanical or inflammatory, back pain can be a nuisance at best, debilitating at worst.  

However, while many people dive straight for the medical cabinet, many of natural remedies are available to help ease back pain. 

The Best Cure: Prevention 

Firstly, prevention is always the best cure for back pain. Luckily, there are many daily habits we can tweak to promote better back health. 

One of these is to avoid excessive sitting when possible. Sitting for prolonged periods can increase the pressure on your spinal discs, which can result in pain. If possible, stand up and move for a few minutes each hour. The more movement you can do during the day, the better! 

Also consider your posture when sitting. If you find yourself slouching excessively, consider using an ergonomic kneeling chair, which can help correct your posture when sitting at a desk. 

Finally, if you are overweight, dropping just a few kilos can help ease strain and pain in your back. A 2010 meta-analysis found that being overweight and obese increases the risk of back pain, particularly in the lower back. Losing weight can help ease pressure on your spine, while the general health benefits of being lighter are too numerous to mention.  

5 Natural Back Pain Remedies to Try at Home 

Ready to ease that back pain naturally? Here are five remedies to try at home: 

1. Get a Good Night’s Sleep 

Whenever pain is involved, sleep should be one of the first remedies on your list. Why? Because when you are asleep – particularly in ‘deep sleep’ – your body performs essential restorative work on itself, including tissue repair.  

We need around seven to nine hours of sleep each night. If you fall short of this, your first natural remedy for back pain should be getting more sleep.  

Make sure you sleep in a cool, dark and quiet room, avoid screens and caffeine in the hours leading up to bedtime, and follow a regular sleeping routine. Our article on How to Create the Best Conditions for a Deep Sleep will run you through all you need to know! 

2. Use a Natural Pain-Relief Balm 

Go directly to the source of the pain by rubbing a topical relief balm on the affected area of your back. While chemists can offer non-steroidal anti-inflammatory drug (NSAID) gels, you may be surprised at how many effective natural gels and balms are also available. 

For example, our award-winning WholyMe Relief Balm can soothe back pains and soreness in a natural way. Popular with professional athletes, this bestselling balm combines 12 all-natural evidence-based ingredients such as organic arnica, frankincense, rosemary and juniper oils, which can all help ease muscle pain in the back. 

Relief Balm
Relief Balm


3. Take a Hot Bath 

Who can say no to a lovely warm bath? When you are suffering from back pain, immersing yourself in a bath of hot water can be an excellent natural remedy to ease the aching. The heat from the water can help relax the muscles and reduce spasms in the back, while simultaneously promoting tissue healing.  

Run your bath to a temperature of around 35°C to 45°C, then swirl in a few handfuls of Epsom salts to enhance the muscle-easing effects. Take your recovery a step further by using our uplifting WholyMe Relief Salts. We combine all-natural Epsom salts with organic essential oils including frankincense and arnica, which have recognized anti-inflammatory properties.  

Relief Salts
Relief Salts

4. Use a Heat Patch 

While we would love to spend the day in the bath, we have busy lives! This is where heat patches can come in handy for treating back aches and pains.  

Whether you choose a self-activating patch, a microwavable bag or a hot water bottle, applying heat directly to the pain in this way can be very effective. Heat will help to relieve back stiffness and inflammation, while increasing circulation. This helps move oxygen and nutrients to the affected area to aid muscle recovery.  

5. Have a Massage 

Heading to a good massage therapist can really help alleviate your back pain. Massage therapy can encourage the body to heal. It can promote circulation to the back (bringing those vital nutrients and oxygen to the painful area), while relaxing the painful muscles and helping to reduce nerve compression. 

Myofascial, deep tissue, Swedish, or sports massage can all help. Seek out a qualified massage therapist in your area and explain the pain you are suffering in as much detail as possible. If they feel that they can help, then book in for a session. 

A Final Word of Caution 

The above tips can be used safely in most cases, and often together in a holistic way. For example, you can have a good sports massage, followed by a warm bath, then use some Relief Balm, and have a good night of restorative sleep! 

However, if your pain is debilitating or particularly concerns you, then consult a medical professional who will be able to determine the cause of the pain and advise on the best course of action for you.  

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