How to Treat Back Pain Naturally at Home

How to Treat Back Pain Naturally at Home

How to Treat Back Pain Naturally at Home?


Back pain is one of the most common chief complaints that drive hospital visits and private clinic consultations.

The incidence of acute back pain is incredibly high, with some institutions, such as the National Institute of Neurological Disorders and Stroke (NINDS), stating that around 80% of people experience this symptom at least once.

The most susceptible age groups to go through back pain fall between the age of 30 to 50.

Sadly, the anatomical structure of the back is extremely complex, leading to various etiologies that cause this symptom.

According to the medical literature, acute back pain is defined as a discomfort sensation that lasts from a few days to weeks without surpassing 3 months.

In this article, we will briefly discuss the primary causes of low back pain and see how you can relieve it without medications.

The causes of lower back pain

Lumbar strain

A lumbar strain is an umbrella term that describes an injury to one of the following structures:

  • Tendons
  • Ligaments
  • Muscles

If the tension on one of these components exceeds normal levels, microscopic tears occur, which eventually sends signals to the brain and causes pain.

According to the latest guidelines, patients with lumbar strains should not stay bedridden for a prolonged period of time.

Lumbar radiculopathy

Commonly known as sciatica, lumbar radiculopathy occurs when the lumbar disks get weakened, forcing the soft portions to herniate.

Patients with lumbar radiculopathy get triaged to opt for medical or surgical treatment (e.g., minimally invasive lumbar spine surgery).


Arthritis commonly affects dynamic joints (e.g., elbows, wrists, knees); however, patients could also develop this condition in their lower back (spondyloarthropathy).

Overtimes, the vertebrae fuse together, leading to severe pain and stiffness.

How to relieve back pain at home

Here are some helpful tips to reduce back pain at home:

Practice mindfulness

Performing mindfulness exercises such as yoga and meditation is associated with an increase of endorphins release.

These chemicals exert a potent analgesic effect on the central nervous system, which reduces pain, stress, and anxiety.


While it’s common sense to avoid strenuous physical activity after an injury, experts recommend that post-injury rest should not last for long.

You see, moving around will allow your body to heal quickly, especially if you target the appropriate muscle groups.

For instance, the abdominal muscles significantly reduce the tension applied to your back. Therefore, these muscles should be a priority target to reduce the frequency of back injuries.

Get better sleep

Scientists showed that healthy sleep improves hormonal balance, restores your energy, and relieves pain, which can be beneficial for patients with back pain.


Back pain is a common symptom that most people experience at some point. Fortunately, the vast majority of cases do not require specialized medical care, and at-home remedies are sufficient to relieve the patient’s suffering.

Hopefully, this article managed to shed some light on this important topic.