Home Remedies For Backache

Backaches are a common health problem among middle-aged and elderly people, but at times young people also suffer from it. Some of the symptoms of a backache are pain in the back or around the hips, reduced flexibility of the spine and difficulty sleeping.

Backaches can occur for many reasons such as muscle tension, improper diet, lack of physical activity, arthritis, excessive physical labor, poor sitting posture and pregnancy. A backache can make it difficult to carry out day-to-day activities. Natural treatments can provide quick relief from the pain and allow you to enjoy life again.

Home Remedies For Backache

1. Ice First, Heat Later

As a pain reliever, ice works great. It temporarily blocks pain signals and helps reduce swelling. Several times a day, lay an ice pack wrapped in a towel on the painful area for up to 20 minutes. Alternatively, you can use a bag of frozen peas or corn. During the first few days of home treatment, apply the ice pack as frequently as necessary. Later you may still want to use ice after exercise or physical activities. After about 48 hours, switch to moist heat to stimulate blood flow and reduce painful spasms. Dip a towel in very warm water, wring it out, then flatten and fold it. Lie on your stomach with pillows under your hips and ankles. Place the towel across the painful area, cover the towel with plastic wrap, then put a heating pad—set on medium—atop the plastic. Leave it on for up to 20 minutes. You can repeat this three or four times a day for several days.

2. Rise And Shine

Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead. Gently pull your knees to your chest, one at a time. To rise, roll to the edge of your bed, turn on your side, put your knees over the edge, and use one arm to push yourself up as you let your feet swing to the floor. Once you’re on your feet, put your hands on your buttocks and lean back very slowly to stretch out your spine.

3. Epsom Salt

Epsom salt can ease pain and relieve inflammation. Mix Epsom salt with hot water to make a thick paste. Soak a towel in it and ring out any excess liquid from the towel. Put it on your back near and around the aching area. The heat from the towel will also reduce anyswelling. You can also add two cups of Epsom salt to your bathwater and soak your body in it for half an hour.

4. Ginger

Ginger root, which is used to cure vomiting, can also be used in the treatment of back pain. The anti-inflammatory compounds in ginger can give you relief from a backache. Apply some ginger paste on the affected area, followed by eucalyptus oil. Cut thin slices of fresh ginger root and put them in a pan of boiling water. Simmer and boil it on low heat for 10 to 15 minutes. Allow the mixture to cool to room temperature and strain it. Add honey and then drink it. You can drink this ginger tea two or three times a day for a few days or until you see improvement. You can also make an herbal tea with one-half teaspoon of black pepper corns, one-half teaspoon of cloves and one teaspoon of ginger powder.

5. Garlic

Garlic is another ingredient that can help treat a backache. Simply eat two to three cloves of garlic every morning on empty stomach. You can also massage your back with garlic oil. To make garlic oil, heat some coconut oil, mustard oil or sesame oil on low heat and then add 8 to 10 cloves of garlic to it. Fry the garlic until it is brown. Strain the oil and let it cool to room temperature. Massage your back gently with the oil. Leave it on for some time and then take a bath in warm water.

6. Herbal Oil

Massaging your back with an herbal oil can help your muscles relax and relieve pain. You can use any herbal oil such as eucalyptus oil, almond oil, olive oil or coconut oil. Heat the oil until warm and massage it gently over the aching area.

7. Milk

Consumption of warm milk containing turmeric (1 teaspoon) on a regular basis can reduce lower back pain. An individual can prepare a paste by boiling cabbage leaves (6 – 8 leaves) in milk (4 cups). Applying this paste on the lower back area can help in reducing the pain. Another alternative is to soak wheat (2 tablespoons), khus – khus (1 tablespoon) and coriander seeds (1 tablespoon) in milk before going to sleep at night. This mixture should be boiled in the morning and consumed atleast 2 times in a day to deal with the problem of lower back pain.

8. Hamstring Wall Stretch

Lie face-up on a carpeted floor (or on a folded blanket for padding), positioning your body perpendicular inside a doorframe. Bend your right leg and place it through the door opening. Bring your buttocks as close to the wall as possible and place the heel of your left foot up against the wall until it is nearly straight. Next, slide your right leg forward on the floor until it’s straight, feeling a stretch in the back of your left leg. Hold for 30 seconds. Repeat twice on each side.

9. Hip Flexor Stretch

Kneel on your right knee (use a thin pillow for comfort) with your left leg bent 90º in front of you and your foot flat on the floor. Place your right hand on your waist and your left hand on top of your left leg. Inhale and then, on the exhale, lean forward into your right hip, feeling a stretch in the front of your right hip. Hold for 30 seconds, then switch sides and repeat.

10. Quadriceps Stretch

While standing, hold on to the back of a sturdy chair with your left hand for balance. Grasp your right foot with your right hand and gently pull your right leg back and up, with your toes pointing upward. Be sure to keep your right knee close to your left leg. Hold for 30 seconds, then switch sides and repeat.

11. Total Back Stretch

Stand arm’s length in front of a table or other sturdy object and lean forward with knees slightly bent so that you can grasp the table edge with both hands. Keep your arms straight and your head level with your shoulders. Hold for 10 seconds.

12. Downward-Facing Dog

This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects. Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

13. Child's Pose

It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day. Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch. 

14. Pigeon Pose

Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache, but tight hips can contribute to lower back pain. Start in downward-facing dog with your feet together. Then draw your left knee forward and turn it out to the left so your left leg is bent and near-perpendicular to your right one; lower both legs to the ground. You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch — seasoned pigeon posers, only! — carefully pull your back foot off the ground and in toward your back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

Try these remedies to get immediate relief from a backache. If they are not successful in managing the pain, consult your doctor.