9 Effective Natural Home Remedies For Back Pain – Nirogam  

9 Home Remedies For Back Pain

home remedies for back pain

It is estimated that around 10% of the world’s population suffers from back pain. Blame it on our sedentary lifestyles, if you will. But, the reality is that back pain is increasingly becoming a major health concern. 

Though anyone may face this problem, if you have had back pain for a long time, it might be an indication of something far more severe. In such cases, you might want to consult a doctor as soon as possible. 

The only way to completely cure back pain is with the right medication, but you can speed up the process by making some efforts on your own. By this we mean, you can try some home remedies too, to aid the healing process. Here are a few effective home remedies that can help you manage that aching back.

Home Remedies To Ease Back Pain

1. Oil Massage

ayurvedic home remedies for back pain

The effectiveness of Massage therapy has been proven in reducing back pain. Massaging relaxes sore back muscles, which often cause the most discomfort. This makes the back more flexible while easing the pain. You can use good massage oil for better relief. 

Oil massage can reduce back pain almost immediately. Ayurvedic massage oils for back pain have analgesic properties in them. They ease the muscles, improving movement & eradicating the pain.

2. Stretching Exercises

Stretching exercises are essential if you wish to get rid of back pain. A study has shown that stretching exercises can help reduce chronic back pain & improve movement. These exercises reduce spasms by making muscles strong. 

Stretching exercises loosen the muscles of the spine, which eases the pain. This leads to increased movement of the back & a reduced risk of disability in the long run.

3. Yoga

ayurvedic home remedies for back pain

A daily routine of yoga stretches can help you get rid of back pain. Yoga balances the flexibility & strength of the body’s back muscles. This eases them, eventually reducing pain. It has been observed that regular yoga along with medication can reduce the intensity of back pain more effectively than just medication.

A study has proven the effects of Yoga on chronic back pain. Yoga reduces the tension in the muscles of the back, which is often the major reason for back pain. Yoga poses like Chakarasana, Matsyasana, Vakrasana, Ustrasana, Savasana, Viparitakarani, etc. are extremely helpful.

4. Heat & Cold therapy

This is a very useful therapy that you can do to ease your back pain. All you have to do is use a cold pack on your back 3 times a day. Make sure not to keep it on your back for more than 15-20 minutes. For hot therapy, you can run a warm shower or use a heating pad on low or medium heat for not more than 20 minutes. 

A study has proven the success of this therapy in relieving pain in patients with lower back pain. The cold therapy (cryotherapy) reduces inflammation in the muscles. It also has a numbing effect on the aching back muscles. On the contrary, heat therapy (thermotherapy) can relieve stiff muscles aiding flexibility. It improves blood flow, reducing pain.

5. Aromatherapy

natural remedies for back pain and inflammation

Though this might not seem very obvious, aromatherapy can actually relieve acute back pain. The reason for this is that many essential oils like lavender oil increase blood flow in the body. They also create warmth which eases pain. On the other hand, oils like peppermint oil have an analgesic effect.

A study has proven that aromatherapy can be very useful in reducing various types of pains including back pain. Besides this, it can also help promote movement in patients. Another reason for its success is that aromatherapy reduces stress which worsens back pain. For best results, you can opt for an aromatherapy back massage.

6. Weight loss

herbal remedies for back pain

Those extra pounds on your body are most likely to become a major contributor in worsening & even causing back pain. A study has proven the link between lower back pain & obesity. As weight increases, especially as the belly gets bigger, it puts excess pressure on the spine. The spine starts to bend to compensate for the extra weight of the body & stresses unevenly. 

This is why it’s important that you have a healthy weight. So, follow a healthy diet, exercise regularly, practice healthy habits & make sure your BMI stays within the normal range.

7. Posture

Your posture is a major contributor to back pain. A lot of us spend most of our day sitting & if our posture isn’t right, back pain can worsen. Slumping while sitting or leaning can induce strain on your spinal cord, worsening back pain. So, keep your back straight. 

A good posture can help you in managing back pain. Even when walking, try to keep your back straight at all times & avoid slumping as that can strain your back & thus your spinal cord.

8. Sleep

ayurvedic home remedies for back pain

Sleeping does more than just rest your body. It can actually help reduce your back pain too. According to Anesthesiology Clinics, lack of sleep can cause additional distress, fatigue & even worsen back pain. This is why it is important for you to get enough sleep every night. Experts recommend around 7-9 hours of sleep every night to ensure your body is properly rested & ready for work the next day.

Besides sleeping enough, it is also important to sleep right. Your sleeping posture is of utmost importance. When sleeping ensure your back is not strained & is as straight as possible. 

If you are a side sleeper, use a pillow to support your back & neck. You can also sleep in the fetal position, or use a pillow between your knees.

Those who sleep on their backs, can use a pillow under their back to keep it reclined. This will keep the back straight while reducing excess pressure on it.

9. Meditation

Meditation targets the psychological factors affecting back pain instead of the physical ones. Though it can not cure back pain on its own, adding it to your daily routine can actually enhance the curing process. Studies show that regular meditation results in reduced pain over a period of time. 

meditation for back pain

Meditation relieves endorphins in your body. Endorphins can stop your brain from reading pain signals. Besides that, it also helps alleviate anxiety, depression & stress, which can worsen back pain. So taking out 30 minutes in the morning to meditate every day can help you immensely with your back pain.

Though these home remedies can help you in treating back pain, none of them can cure it on its own. Natural medication is the best way to cure it.

Natural Medication for Back Pain

Nirogam’s natural Lumbaton is an effective remedy to cure back pain. It is an efficient ayurvedic medication that cures back pain by healing the spine.

ayurvedic medicine for back pain


Lumbaton contains softgel capsules that are used for the treatment of overall lumbar spinal problems including degeneration, rehabilitation of spinal muscles, disc abnormalities and more. Made from premium quality natural ingredients & latest production procedures to have the best effect.

Benefits of Lumbaton

  • Lumbar spondylosis
  • Lumbar Hyperlordosis
  • Lower back pain
  • Sciatica, numbness
  • Vertebral and skeleto-muscular problems.

The suggested dosage for Lumbaton is 1 capsule thrice a day after meals with hot water.

We strongly advise that you consult a doctor before opting for any medication. A complete physical examination from an authorised physician will help you perfectly understand your condition.

Back pain is a health concern that must not be ignored at any costs. Taking the right medication, eating healthy & opting for the right lifestyle, can keep it at bay. If you have been suffering from even slight back pain for a long time, it is suggested you have it examined by a physician at the earliest.



2. https://www.healthline.com/health/back-pain-home-remedies

3. https://timesofindia.indiatimes.com/life-style/health-fitness/home-remedies/home-remedies-for-backache/articleshow/38483704.cms

4. https://saiayurvediccollege.com/ayurvedic-treatment-of-lower-back-pain/

5. https://yogainternational.com/article/view/6-ayurvedic-tips-for-chronic-pain

6. https://www.theayurvedaexperience.com/blog/lower-back-pain-ayurvedic-remedies-causes-treatment/

7. https://www.lybrate.com/topic/lower-back-pain-ayurvedic-remedies-for-it/8b5a57212af4aadda6271acd2fb03afd

8. https://allayurveda.com/kb/backache/

9. https://www.webmd.com/back-pain/what-helps-with-lower-back-pain#2

10. https://www.healthline.com/health/back-pain-home-remedies#salt-baths

11. https://www.medicalnewstoday.com/articles/322582.php

12. https://www.webmd.com/back-pain/features/manage-low-back-pain-home#2

13. https://www.verywellhealth.com/remedies-for-back-pain-relief-89009

14. https://www.spine-health.com/blog/6-overlooked-remedies-lower-back-pain-relief

1 comment

  • Thank you for posting this blog. I wrote a post on my blog that talks about back pain treatment. It has a few points that you may want to check.

    QR Clinic Vancouver

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