How to Get Rid of Back Pain Naturally

In 2017, over 191 million prescriptions for opioids were given to Americans to treat ailments like back pain. 

This has led to an epidemic of dependence, abuse, and severe side effects, all while inefficiently solving the problem.  

The solution is not more drugs to get rid of back pain. Treating minor to chronic pain naturally strengthens your muscles and improves your overall health. 

Use these tips for a long-term answer to your back pain. 

Massage Therapy

A hands-on approach to healing back pain naturally includes massage therapy. This method can target the two main muscles that lead to back pain: the quadratus lumborum and the gluteus medius. 

Massage increases blood flow which allows oxygen to travel to the muscles and restore the tissue. It also removes tension caused by stress which will help further relaxation of the muscles.

A case study found that noninvasive massage therapy reduced the use of medication and allowed for an increase of daily activity that was limited by lower back pain. 

You can find portable personal massagers to take with you or use right at home for instant relief in between massages. 

Fix Your Posture

Uneven distribution of weight can put pressure on certain parts of your spine. This causes back problems that are difficult to fix unless you consciously change your posture, both standing and sitting. 

When sitting, use a lumbar pillow to add extra support to your lower back. Ensure your chair is at the appropriate level so your arms comfortably reach your desk. And make sure your computer is at eye level to avoid strain on your neck.

Sleep Well

Bad sleeping habits like lack of sleep and improper positioning can lead to stiff mornings and prolonged back pain.

You may wonder how to get rid of back pain if occurs in your sleep. First, ensure that you get at least 7 to 9 hours of sleep a night. Secondly, try different positions like a reclining angle to take the pressure off of the lower back.

Make sure that you have a mattress that supports your back and pillow that offers the correct firmness. 

Natural Anti-inflammatory

The food that you put in your body has a profound effect on your well-being. So, to relieve back pain naturally, choose foods with anti-inflammatory properties. 

Make a turmeric tea, toss a dark green leafy salad, and eat healthy fats like mixed nuts packed with omega-3 fatty acids. 

Yoga Stretches

Yoga is a non-invasive way to elongate muscles, improve blood flow, and help realign your posture. A Boston University School of Medicine study found yoga to be an effective alternative to more traditional physical therapy programs. 

There are specific stretches that focus on lower back pains. Try these yoga positions:

  • Cobra pose: lie on your stomach and use your hands to push your chest upward
  • Cat/Cow pose: go onto your hand and knees then alternate between arching and curving your back
  • Downward facing dog: put your hands on the ground then walk them away from your feet so that your torso forms a triangle

While stretching can help your back pain, it should be done with caution. Over exerting yourself can lead to more pain. Consult your doctor or physical therapist before doing any new exercise. 


Placing yourself in water takes the weight off of your back and gives you a low impact way to relieve lower back pain. 

Conduct slow-moving exercises in the pool to increase movement without stressing the body. You can also combine this with heat therapy in a heat pool or spa. 

Join a gym to access to their swimming pool and sign up for swimming aerobics to learn water exercises. Doing laps is also a great way to stay in shape while building strength in your back without the strain of weights. 

Strengthen Muscles

When muscles are weak it takes more effort to support the spine. This can lead to severe pain throughout the back. 

Start a slow and progressive weight training program to build muscle strength. Your pain should decrease as your muscle tissue restores and grows.

You do not have to become a bodybuilder, instead, focus on small repetitions to make your muscles the right size for your body type and frame. 

Hot and Cold Therapy

Using ice packs or heating pads decreases inflammation and increases blood flow to your muscles. 

A daily application of heat or cold therapy is an easy and relaxing solution to back pain. Also, try an Epsom salt bath and use aromatherapy combined with the soothing effects of heat.


Targeting the pressure points in your back removes blockages and restores balance to the body. It can also target major organs that may be receiving less oxygen than needed.

Acupuncture can be combined with massage therapy to increase blood flow and remove tension from your muscles.

Consecutive sessions are usually required to be effective at treating back pain so plan on attending them weekly at first.

Nerve Stimulation

A noninvasive procedure called transcutaneous electrical nerve stimulation (TENS) shocks parts of the body's nerves connected to the spine. This sends a signal to the brain to release natural pain-relieving chemicals like serotonin.

A physical therapist can apply this technique as part of a therapeutic program. Or you can purchase your own machine and perform the procedure yourself. 

Reduce Stress

Most of these natural ways to relieve back pain treat the symptoms. If you want to prevent the pain then you must also address the source. Much of pain can be due to stress, both physical and mental. 

By being conscious of your thoughts and movements, you can alleviate most of the inhibitors of pain. Your mood will enhance as you become more mindful. And positivity releases natural endorphins to prevent and relieve pain.  

Help Others Get Rid of Back Pain

Once you find out how to get rid of back pain, you should share your success with others. You may have found a combination of massage, exercise, and therapy that works for you. 

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