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Backache Home Remedies

Using yoga stretching as a remedy for backaches
Did You Know?


Some of these backache remedies, such as mineral bath treatments, have been around for thousands of years.

If these home remedies don't seem to help, or your pain worsens, you may have a serious health condition and should see your chiropractor or family doctor as soon as possible.

Top 5 Natural Home Remedies for a Backache


You can injure your back muscles doing any manner of routine activities such as gardening, moving the sofa, working on your car engine, or driving across the state. Sometimes all it takes to hurt your back is sneezing unexpectedly or simply twisting wrong while taking out the kitchen garbage. A high percentage of adults have experienced back pain at some point in their lives.


Backaches are painful inconveniences that can show up unexpectedly and interrupt our busy lives.

When you notice the first signs of a backache, don’t panic. There are five natural home remedies that help the majority of people.

Use a cold pack on the painful area of your back. Sometimes it helps to lie down with your back on the floor (or on a supportive mattress). Bend your knees a little and place a pillow or folded towel between the back of your knees and the floor. Having the pillow between your knees and the floor will allow you to comfortably keep your knees bent slightly, which often takes pressure off the irritated muscles and nerves in your low back. Place the cold pack between your back and the floor. Make sure the cold pack isn’t directly contacting your skin. Have a layer of fabric or a thin cloth between your back and the cold pack.

Gentle stretching is helpful in some instances, depending on how severely your back is injured. Please notice, stretching is not the same as exercise, because exercise could cause further injury. Your goal is to slowly and gently move the sore muscle through its normal range of motion. Carefully elongate the muscle and then slowly bring the muscle back to its original position. Pay attention to your body. If a certain motion causes a sharp pain, stop immediately. If the stretching helps your back to feel better, continue stretching for a couple minutes.

Massage can do wonders for tight and sore muscles. While it’s possible to reach behind you to massage your own back muscles, it’s generally more effective to have a friend help. Have your friend gently knead and stroke the irritated muscles in a rhythmic fashion using palms and finger tips. Care should be taken to avoid squeezing the injured muscle too hard. Lubricating the skin by applying massage oil or lotion will make the massage more comfortable and effective. There are times when the best course of action is to hire a Licensed Massage Therapist with experience in working with back pain.

Add Epsom salt to your warm bath water. Epsom salt is inexpensive and is readily available in many drug stores. Simply dissolve the recommended amount of Epsom salt by following the instructions on the container. Adding the Epsom salt to your bath will create a warm, soothing mineral bath that will remove some of the inflammation from your sore back muscles.

Rest and sleep correctly, in a position that allows your back to heal. Sleeping incorrectly, getting insufficient sleep, or tossing and turning uncomfortably will cause injured muscles to heal more slowly. When sleeping on your side, make sure your knees are slightly bent, then place a pillow between your two knees. When sleeping or resting on your back, place a pillow between the backs of your knees and the mattress below. Getting sufficient rest is very important.

Although these natural home remedies work for most people, sometimes back pain can be a symptom of a larger, more serious problem. Speak with your chiropractor or family doctor if your back pain lasts longer than a couple days, gradually gets worse, is accompanied by numbness or tingling, if you also have a fever, or if your back pain is the result of a fall or other type of injury.

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