How To Cure Back Pain Naturally? Let’s Explore 10 Best Ways

You can cure back pain naturally, without taking any medication! Typically when people suffer from back pain, they immediately ask their doctor for a pill to fix the issue instead of investigating possible more natural remedies. But there are a lot of natural cures that can help out with your back pain, and these are what we’re going to be talking about today.

First, you must know that curing back pain is not so simple. In order to achieve great results, you need to follow a special diet and do regular workouts. Besides, you need to avoid stress if you want to get rid of back pain once and for all. We have prepared several useful recommendations that are easy to carry out.

You are probably looking for an alternative to expensive surgery or pharmaceutical treatment options. You have tried the usual ways to alleviate pain, from tennis elbow and carpal tunnel syndrome to migraine headaches, but what about back pain? Is there a natural way to stop back pain? And wouldn’t it be great if there were an easy way to do that without paying big bucks for expensive spine surgery? Keep reading to learn how to treat back pain naturally and fast.

Here are the 10 Natural Ways to Relieve Chronic Back Pain

1. Stay Active And Move Around            

There are times when sudden pain in the back can be unbearable. You want to shiver and freeze your body as fast as you can. The only thing you can do is lay down in bed until the pain goes away. But do you know lack of movement can make the pain worse? When it comes to getting relief from back pain, movement is very important. You can do certain muscle relaxation exercises like yoga or meditation to reduce muscle tension.

2. Use Heat Or Ice Packs On Sore Spots.

If your back aches and pains, you should reach out for some heat or ice packs. Heat or ice packs can smooth out any jagged nerves in your body. If you are suffering from minor muscular aches and pains, this is one of the easy ways to get rid of such problems.

3. Stretch The Areas That Cause Pain

Chronic back pain can be eased by a 10-minute stretching and rolling exercises routine. It’s natural to feel pain when you start, but it’s the best way to get relief from back pain.

4. Practice Yoga

Many people exercise and use a yoga mat to relieve back pain. If you are suffering from back pain, yoga is a great way to heal yourself naturally. But there’s more to it. It teaches you to be aware of your body, be in tune with it, and work with your body and not against the grain of it.

With yoga, you learn how to move into what we call yoga postures – or poses. This doesn’t mean they’re hard, unyielding – but quite the opposite.

5. Exercise To Strengthen Your Core

A mix of cardio – better heart health and strengthening – better posture, arms, and legs is a great way to get started. But one of the common causes of back pain is weak back muscles. If you want to reduce muscle-related back pain, you can practice this exercise 5-10 times a day and make your back stronger.

Follow these steps:

  • Lie on a plain surface
  • Bend both knees and pull them towards your chest; hold for 5 seconds.
  • Return to the starting position.

6. Get A Massage

You just got into work, and you’re starting to feel tightness in your back. You tried getting out of bed that morning, but you felt a nagging pain. It’s not going away. What do you do? Do you continue to let it bother you? Or do you try your best to fix it?

The last thing you want is a debilitating injury on your hands. When you are hurt, you want relief! How do you get instant relief from lower back pain naturally during such moments? Just ask your partner or close friend to lend a hand because massage therapy for acute pain works wonders.

7. Keep a Good Posture

Chronic bad posture can strain muscles, joints, and ligaments, causing back pain. In order to heal the aching back pain from poor posture, you have to improve your posture.

But what is a good posture, and what is a bad posture? A good posture when standing or sitting is when your spinal curves are balanced and aligned.

It is important to set it correctly to minimize pressure on the back. Think of a vertical straight line and practice keeping your postures aligned.

You can also practice the following three posture exercises:

  • Shoulder blade squeezes
  • Upper body stretch
  • Arm-across-the-chest-stretch

8. Change Your Positions

Along with doing the exercises to improve your posture, consider using support devices that can help you maintain good posture. Also

9. Eat Healthy Food

Herbs like turmeric, ginger, Forskolin, and Boswellia are all beneficial for easing chronic (severe) back pain. Also, consider incorporating foods that contain Vitamin D and Calcium to keep your bones strong. One of the common sources of Vitamin D is egg yolk. Leafy greens, milk, and yogurt contain calcium.

10. Consider Taking Hydrotherapy And Water-Based Treatments.                    

Hydrotherapy uses hot, warm, or cold water to treat long-term health problems such as arthritis, chronic pain, muscle spasm, and back pain.

Warm water therapy is a group of exercises that can help you prevent and reduce back pain. Water therapy exercises can help reduce the symptoms of chronic neck or back pain by conditioning and strengthening muscles in a comfortable, warm environment.

These exercise programs involve warm water as well as massage. It also uses different techniques, strokes, exercises, and stretches to help muscles relax and strengthen. Simply floating in a pool can also help ease back.

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We hope you will find the above ways on natural remedies for your back pain helpful. These remedies have proven effective for many people and can be used in conjunction with one another to obtain maximum relief. We wish you quick relief from your back pain – naturally!

Related Questions

What can help reduce back pain caused by heavy breasts?

The best way to relieve back pain naturally caused by large breasts is to exercise regularly. Doing so will help improve your posture, and this, in turn, will reduce back pain. It also helps maintain a healthy weight. It’s a simple formula: attaining a healthy BMI helps reduce breast size and thus no more breast backaches.

How to cure backbone pain naturally?

Strengthening exercises can help improve your bone density and ease backbone pain. In this article, we have offered some ways to alleviate your backbone pain naturally. Rest assured, these ways are better than popping pills.

What helps get rid of back pain fast and without meds?

Using an icy patch or a hot or cold pack on your back provides temporary yet fast relief from your back pain. Icy hot patches also work. It can help you relax and get to sleep. It also soothes and relieves sore muscles and skin that is inflamed due to injury, strain, or overuse.


  1. [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Low back pain: Why movement is so important for back pain. Available from:
  2. Subacute and chronic low back pain: UpToDate, 2022. (Accessed at
  3. Back pain posture exercises. Healthline. (Accessed at

HealthyRx maintains strict sourcing policies. For information on all of our topics, we turn to trusted sources such as the U.S. Centers for Disease Control and Prevention, the U.S. Food and Drug Administration, the National Institutes of Health, and peer-reviewed scientific journals. These sources are linked throughout the body of the content and included at the end of each article.

Marzia Khan
Marzia Khan

Marzia Khan is the director of content and operations at RobustAlive. She contributes to content strategy and process management across product initiatives, RND, and the editorial. Her work has been featured in The New York Times, Frontline, and the PBS. Before joining RobustAlive, she also co-authored award-winning research on health and wellness and participated in various initiatives to increase awareness about healthy living and chronic disease prevention. She acts as the co-editor for RobustAlive and brings an expansive network of connections to the table while managing activity execution where required.