Lower Back Pain or Lumbago is a very common compliant today and almost everyone suffers from it at some point in their lives. Most often, this pain resolves itself without medical intervention. Home remedies are extremely helpful in such cases to aid pain relief. A few of the most effective home remedies are explained below:

Use An Ice Pack:

Applying an Ice Pack is one of the most natural remedies available for pain relief. This is extremely effective since it helps reduce inflammation. The ice-packs could be the re-usable store bought ones or it can be home made by placing Ice in a plastic bag or a towel. Avoid applying Ice directly on the skin since it may cause skin burn.

Take A Warm Shower:

A warm shower increases the flow of healing oxygen and nutrients to the damaged area, and it suppresses pain signals. Allow the warm water to fall directly on the back side for faster relief.

Use Camphor:

Add a small amount of camphor to coconut oil and boil it for 5 minutes. Allow it to cool and then massage this oil on your back where it hurts.

Use Ginger-Root

Research has shown that ginger helps reduce pain caused by inflammation. You may use Ginger in the below ways to help relieve pain.

  • Boil a piece of ginger in water and drink it by adding a drop of honey in it.
  • Rub ginger oil on your skin directly over the area that hurts.
  • Place fresh ginger root into a warm compress and press it to the painful area of the back for several minutes at time.

Use Holy Basil

Holy basil reduces inflammation and relaxes tense back muscles to relieve soreness. Take a few basil leaves and boil them in a cup of water until it reduces to half its volume and thickens. Remove from heat and allow it to cool. Add some salt for taste and drink this tea twice a day for pain relief.

Use Garlic

Garlic is naturally anti-inflammatory. You may use garlic to help with your pain relief in the below ways.

  • Consume 2-3 cloves a day on an empty stomach or fry a few cloves in a little coconut or sesame oil.
  • Fry a few cloves of garlic in coconut or sesame oil . Strain the cloves and store the oil. Rub this oil on your back and leave it for a few hours. Take a warm shower post this for the best results.

Use Betel Leaves

The polyphenols in betel leaves help in alleviating pain and the anti-inflammatory compounds help in treating inflammation. The coolant properties and analgesic compounds in betel leaves provide a temporary relief. Wrap warm betel leaves and use it as a compress to soothe a backache or you can add some betel juice to coconut oil and use it for massaging the area of the back where it hurts.

Use Turmeric

Curcumin, an active ingredient in turmeric has proven anti-inflammatory effects. You may consume turmeric powder mixed with a glass of warm water or milk to obtain relief from back pain or prepare a paste by mixing turmeric (2 tablespoons), honey (1 tablespoon) and milk (2 tablespoons) and rub this paste on your back for 5 to 8 minutes on a daily basis for pain relief.

Sleep Well

Sometimes, your back may hurt because you aren’t sleeping well. However, it might also be difficult to sleep with your back hurting. Try the tips below for better sleep.

  • Put a pillow under your knees when lying on your back and between your knees when lying on your side.
  • To help maintain the curve in your back while sleeping, try a rolled-up towel, wrapped around your waist and tied in front.

Exercise Regularly

While it might be natural to rest when back pain occurs, a prolonged bed rest is not recommended. Staying active and doing low intensity exercises is recommended to get back to normalcy. Low intensity activities like walking and swimming help stretch muscles and mobilize the spine.

The above natural remedies are believed to effectively help relieve lower back pain naturally without any side effects. However, it is always advisable to discuss it once with your physician to understand any adverse implications any of these might have on your health. For E.g., Ginger and Turmeric also act as natural blood thinners and individuals about to undergo any surgery or those already taking alternate blood thinners should be extra cautious before going for this remedy.


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