Top 6 ways to get rid of Backpain at Home

Back pain is a commonly seen disorder which may be caused due to any one of the following reasons:

  • Muscle spasm
  • Muscle strain
  • Nerve injury
  • Degenerative change
  • Heavy lifting
  • Arthritis 
  • Osteoporosis

You can treat your back pain with stretching, heat, light movement and medications at home.Long- lasting back pain should be treated under the guidance of a physician only.This blog is aimed at providing some simple home remedies to get rid of back pain.


1) Applying Hot and cold packs:


When you are affected by a back pain, apply an ice pack as soon as possible. Wrap some ice cubes in a cloth and then place it on your back for about 20- 30 minutes. After that, you have to apply heat. Heat will boost up the blood flow and the healing process. Make a warm compress by using electric heating pads, heated gel packs, and hot water bottles. Try 15- 20 minute for mild back pain, and up to 120 minutes for more serious back pain.This soothes the affected part and will provide an immediate relief.


2) Rest is mandatory:


When you feel a back pain, you may need to rest immediately. Spend time lying on your back on the ground.Don't use pillows for the head. You can raise your knees for more comfort.


3)Stretching Exercises:


You can do some stretching exercises as directed by a physician to get rid of the back pain at home.Some stretches can help relax your muscles and reduce your pain.


  • Lie on your back on the ground.
  • Gradually, bring one knee up to the chest.
  • Hold this position for a while and then get your leg back to the ground.
  • If you feel painful, stretch in the other direction. For example, lie on your stomach and then raise yourself up on the elbows.
  • After that, place your palms on the ground and slowly extend your elbows so that you can push yourself up from the ground. Place the pelvis on the floor.


4) Take Epsom Salt Bath:


Epsom salt gets into sore muscles and reduces swelling and pain. You just need to soak yourself in a warm water bath with some Epsom salt for about 25minutes. Actually, hot water can cause swelling in muscles while cold water can cause muscle cramping, so you should make sure to use warm water. Besides, Epsom salt is also great for your skin, so it can help to remove dead skin cells, reduce itchiness and softens your skin. Actually, this is one of the best ways to get rid of back pain. 




Back pain caused due to muscle tension can be cured by massage. The body compensates for pain when it uses other muscles that are not commonly used and then, these muscles can become tight and sore. In this case, massage can help to relieve tension. 





Yoga can help to strengthen your spine, stretch the muscles, and simultaneously fix the back’s alignment, which may be a common cause of back pain for those who sit at a desk throughout the day. According to a study, patients with chronic back pain who practiced yoga regularly were half as likely to use medicinal treatments for heir back pain as those who did not.Although you can ease your back pain by applying some natural treatments, you should see a doctor if you experience the following symptoms:

  • Pain lasts more than 6 weeks.
  • Pain interrupts your night sleep.
  • Pain gets worse.
  • Additional stomach pain.
  • Pain associated with weakness, numbness, or tingling in the legs or arms.