Back pain can be caused by a multitude of reasons, including arthritis within the joints of the back, degenerating disks within the back, a pinched nerve, or even straining. While most of these pains are mild to moderate, some can be debilitating. Finding the right natural pain relief for back pain can help ease the discomfort and effects.


Back pain is common– but this doesn’t make it any less of a problem. Studies show that lower back pain causes more global disability than any other condition. The sad reality is that about 80% of adults will experience back pain one or more times in their lives. This could be attributed to the fact that the spine and back muscles support most body weight. Besides, people use these muscles while standing, sitting, and walking – and this happens every day.

Over-the-counter drugs like acetaminophen or ibuprofen may help with the pain, but like other medicines, painkillers can be harmful, mainly when misused. Overdose, either accidental or intentional, poses a significant risk when taking any over-the-counter or prescription pain medication. If you overdose on acetaminophen, for example, it may cause acetaminophen toxicity, and consequently, liver damage and sometimes death. This is why more and more people are opting for natural relief for back pain. If you wish to try out some of these remedies, then here are some options to help you get started:


Workout is a great way to get your muscles moving. But this can be tricky, especially with back discomfort. Luckily, you don’t have to do an activity that makes the situation worse. Water exercise, short walks, yoga, and other low impact workouts can be a great way to relieve pain. This is because it releases pressure from the muscles and stimulates endorphin production, which is a natural painkiller. Routine workouts can prevent future occurrences of back pain arising from tense muscles.

Switch shoes

You may not know this, but the type of shoes you wear can help or worsen your back pain. So, if you are used to wearing high heels, you may want to switch to low heel shoes that keep you from straining your legs, back, and even neck. According to one study, there is a connection between wearing high heels for an extended time and experiencing back pain.

Adjust your workstation

Other than shoes, other external aspects like your office chair or desk could be causing your back pain. Making workstation changes can, therefore, be a great place to start when solving your back pain situation. An uncomfortable desk may cause you to strain or slouch, and eventually hurt your muscles and back. So, you’ll need to replace them with ergonomic furniture to help reduce any posture-related pain.

Get enough rest

Your body rejuvenates at night. If you aren’t getting enough sleep, you will not only feel tired the next day but will also be in aches and pains. Uncomfortable mattress, wrong size pillows, and/or stress could trigger back pain. So try finding comfortable beddings and make your bedroom as inviting as possible. If you sleep on your side, a good idea might be to find supportive pillows to keep your neck and back in a straight line.

Work on your stress

Since sleep is essential, you may want to work on ways to minimize stress. Stress can spark painful spasms and muscle tension in the back. Some of the best ways to manage stress include deep breathing, mindfulness meditation, yoga, guided imagery, and progressive muscle relaxation.


Turmeric is like a power herb, thanks to its many abilities. It contains an antioxidant called curcumin, which protects the body from free radical elements that can damage tissue and cells. Turmeric is effective in supporting digestion, cellular function and inflammation or water retention.


This technique has been used for centuries to help relieve pain and address a range of other health issues. The ancient Chinese practice balances the body’s natural energy pathways to alleviate pain. Acupuncture involves the placement of tiny needles into strategic locations of the skin – usually the place that relates to the pain source. Based on the flow of energy (qi), the needle may be placed far from the body part that’s experiencing pain, in this case, the back. The practice may alleviate pain by triggering the production of serotonin or feel-good hormone.


The natural pain relievers highlighted above are useful for back pain. Not all of them may work for you, but at least you have a wide selection to pick from. Even so, it is in your best interest to seek medical advice because pain is your body’s way of telling you something is wrong. It is a good idea to have your doctor rule out severe conditions first before trying out these home remedies. This way, you can be sure that you are handling everything the right way.

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