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5 Home Remedies To Help Ease Your Back Pain

While there are various causes of back pain, including injury, poor posture and muscle strain, the discomfort can be quite debilitating. Thankfully, there are several home remedies that you can try to help ease your back pain. First, let us take a look at some back pain statistics, which might help you understand the severity of this condition.

In 2017, about 7.5% of the global population, or roughly 577 million individuals, experienced low back pain. This condition has been the primary reason for years lived with disability (YLD) since 1990, and it continues to be a substantial public health concern across the globe.

The vast majority of individuals who seek medical attention from primary care providers for their pain do not have a clear, identifiable physical origin for their low back pain. It is estimated that only a small proportion of individuals know the specific cause for their lower back pain. These causes could include…

  • Osteoporotic vertebral fractures (0-4.5%)
  • Inflammatory spondyloarthropathies (5%)
  • Malignancy (0.0-0.7%)
  • Infections (0.01%)

Disability linked to low back pain (LBP) suddenly increased across all age groups between 1990 and 2019, with the highest prevalence seen in the 50-54 age group. If you suffer from any form of back pain, here are five of the most effective home remedies for you…

Stretching & Yoga

One of the most effective ways to ease back pain is through regular stretching and yoga. Simple stretches such as the cat-cow pose, spinal twist, and child’s pose can help relieve tension in the back, neck, and shoulders muscles. Regular yoga practice can also help improve posture, strengthen core muscles, and increase flexibility – all of which can help prevent future back pain.


Massage therapy can help ease back pain by improving blood flow, reducing muscle tension, and releasing endorphins (the body’s natural pain killers). You can use a foam roller or a tennis ball to massage the affected area at home. Alternatively, you can seek the help of a professional massage therapist.

Epsom Salt Bath

Soaking in an Epsom salt bath can help ease back pain by reducing inflammation and muscle tension. Epsom salt (magnesium sulphate) is absorbed through the skin and helps relax muscles and promote relaxation. To take an Epsom salt bath, simply add 1-2 cups of Epsom salt to some warm water and soak for at least 20 minutes.

Hot & Cold Therapy

This can be very effective in easing back pain. Applying a heating pad or hot water bottle to the affected area can help increase blood flow, reduce inflammation and relax tense muscles. Alternatively, applying a cold compress or ice pack can help numb the area and reduce swelling. You can alternate between hot and cold therapy for maximum benefit.


Turmeric is a natural anti-inflammatory and pain reliever that can help ease back pain. Curcumin, the active ingredient in turmeric, has been shown to have anti-inflammatory properties that can help reduce swelling and inflammation in the body. You can take turmeric supplements or add them to your food to benefit from their pain-relieving properties.

There are several home remedies that you can try to help ease your discomfort. However, if your back pain persists or worsens over time, do seek medical attention to rule out any underlying conditions.