Best Remedies for Back Pain

Best Remedies for Back Pain

Back pain in the upper, lower, or mid-back can be caused by several things from a pulled back muscle to a medical condition. Even a sudden awkward twist or movement can result in back pain. Depending on the cause, pain may be mild, acute or chronic. Intensity can range from a sharp stabbing to a dull aching pain. Left untreated, back pain could get worse and lead to reduced ability to walk, bend, sit, or twist. Early treatment with the best remedies for back pain can help prevent complications.

Symptoms of Back Pain

• Dull aching muscle

• Sharp shooting or stabbing pain

• Muscle stiffness

• Pain radiates to hips or legs

• Pain gets worse when bending, walking, or lifting

• Constant pain or pain that comes and goes

Common Causes of Back Pain

• Injury, e.g., from an accident or fall

• Strained or sprained back muscle or ligament

• Repetitive use or overuse of back muscle

• Improper bending and lifting

• Poor posture

• Being overweight

• Spinal nerve compression or pinched nerve

• Medical conditions, e.g., sciatica, osteoarthritis, herniated disk, or sacroiliac joint dysfunction

Best Treatment for Back Pain

The body usually heals itself to correct mild back pain. In other cases, treatment may be necessary, especially if the pain is linked to a medical condition or serious back injury. Back pain remedies often depend on the cause and severity of the pain. Your doctor can accurately diagnose the pain and treat you accordingly. The best remedies for back pain may be a combination of medical and self-care treatment and therapies.

Medical Remedies for Back Pain

Over-the-counter (OTC) pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen sodium, are generally used as a first-line treatment for acute back pain. Topical creams, gels or ointments can be applied to soothe muscles and relieve pain.

Prescription pain relievers: If OTC pain relievers do not help, your doctor may prescribe advanced strength NSAIDs or a muscle relaxant to treat moderate to persistent pain. Take both OTC and prescription pain relievers as directed by your doctor or the medicine label.

Narcotics: Prescription opioids such as codeine, hydrocodone or oxycodone may be used for chronic back pain. Treatment may be for a short time, under supervision by a doctor, since prescription opioids are addictive.

Injections: Chronic back pain that persists due to inflammation and radiates to your legs may be treated with a corticosteroid injection. This medication may be prescribed after other pain relievers fail. The injection may offer fast relief after it is injected near the spinal cord. Relief can last for months.

Self-Care Remedies for Back Pain

R.I.C.E: Rest, ice, compress, and elevate the affected area are RICE methods for relieving back pain at home. Ice packs should be applied for 10-20 minutes about 3-4 times a day. Alternatively, heat packs can be used to relieve muscle tension about 48 hours after the injury occurs.

Healthy Diet: Dark-colored fruits and vegetables have anti-inflammatory properties that can help relieve back pain. Grapes, blackberries, basil, rosemary, turmeric, garlic, ginger, and herbs and spices are great for treating back pain naturally. Spinach, salmon, and seeds such as flax and chia seeds are also good choices of anti-inflammatory foods.

Exercise: Low-impact exercise such as walking and gentle stretches such as the back arch can relieve back pain, including back pain caused by a pinched nerve. Routine exercises and stretches that target the back can strengthen and improve muscle functions.

Weight Management: It is easier to strain back muscles being overweight. A healthy diet can help maintain weight and reduce the risk of back injuries or pain.

Therapies: Massage therapy, physical therapy, and chiropractic care involve the use of natural techniques to gently stretch the muscles and spine. These non-medication remedies help improve circulation and reduce pain, swelling, and inflammation in back muscles and soft tissues.

Good Posture: Having good posture can help prevent back pain as well. Whether you are working from home or in the office, remember to sit up straight and avoid slouching.


Back muscles are used for numerous daily activities, even to sit. In addition to the best remedies for back pain, keep your back healthy and strong by standing, sitting, and lifting smart. Take breaks in between activities that require repetitive use of back muscles. Walk or stretch at intervals to keep these muscles flexible and functional.