How To Ease Back Pain Naturally

If your back is feeling uncomfortable, you’re not alone. Back pain is a common reason for doctor visits in the United States, coming in second only to something else. According to the National Institutes of Health, over a quarter of adults in the U.S. experience at least one day of back pain in a three-month period.

The reasons behind back pain are varied. It can be caused by things like bad posture at our desks, sports injuries, or leading a sedentary lifestyle. For older individuals, conditions like osteoarthritis can be to blame, making the spinal joints stiff and painful and putting pressure on the nerve root.

Back pain can be divided into two main categories: acute and chronic pain. Acute pain comes on suddenly but often goes away relatively quickly. An example would be lifting a heavy object or taking a tumble from a ladder. On the other hand, chronic pain can develop suddenly or gradually and can last for weeks or even months. In both cases, it’s essential to focus on addressing and treating the root causes of back pain rather than just alleviating the symptoms.

Whether you’re dealing with long-lasting chronic pain, a sudden back injury, or persistent tension causing discomfort, there are various herbs, specific remedies, and techniques that can help you relax your back and relieve those aches and pains.

Herbs for Acute Back Pain

herbs for acute back pain

When dealing with acute pain, the temptation is to grab readily available over-the-counter (OTC) medications like ibuprofen or aspirin for quick relief. However, frequent and even small doses of OTC painkillers can take a toll on your liver and pose risks such as stomach bleeding and an increased chance of stroke. Instead of relying on drugs, consider these natural remedies for short-term back pain.

Ginger: Ginger is a natural inhibitor of COX-2, an enzyme that promotes inflammation in injured areas, leading to pain. A study at the University of Sydney, Australia, found that ginger is as effective as aspirin in inhibiting this enzyme. For optimal results, aim for a daily intake of 2,000 to 4,000 mg of ginger or enjoy three to four cups of ginger tea.

Arnica: Arnica contains anti-inflammatory compounds that can help alleviate sore muscles, sprains, and related pains. It’s available in various topical forms, such as tinctures, creams, salves, ointments, gels, and oils. It’s important to note that arnica should never be ingested or applied to an open wound.

Chamomile: Chamomile is known for its ability to soothe tense and knotted muscles. To use it, steep a tablespoon of chamomile flowers in a mug of boiling water for about 15 minutes. Consume one to three cups of chamomile tea daily for as long as your pain persists. Additionally, chamomile essential oil is often recommended for pain relief by clinical aromatherapists and is gentle enough to be used even with children.

Turmeric: Turmeric contains curcumin, a potent anti-inflammatory compound. You can add turmeric to your diet through dishes or turmeric tea. Consider taking 500 to 1,000 mg of turmeric capsules three times a day to help alleviate pain.

Ginger compress for back injury

This homemade remedy, suitable for both fresh and powdered ginger, does wonders for back strains, sprains, bruises, and injuries. Apply it two to three times a day for several days, or up to a week.


  • 1/2 cup of grated fresh ginger root or 5 to 10 pinches of powdered ginger
  • 1 tablespoon of optional powdered cinnamon
  • 2 cups of water


  1. Put the ingredients into a small saucepan and let them simmer for 5 minutes.
  2. Allow the mixture to steep for 15 minutes, then soak a washcloth in the strong ginger tea.
  3. Apply the soaked cloth to the painful or stiff muscles until it cools, and repeat this process several times. For best results, do these two to three times a day. If you’re dealing with inflamed muscles and severe pain, consider applying ice on the first day and then alternating between the ginger compress and a cold compress (for 4 minutes with the hot compress and 1 minute with the cold) in the following days.


Turmeric compress for injuries and pain:


  • 1/2 cup of turmeric powder
  • 2 cups of water
  • A clean cloth or gauze


  1. In a small saucepan, combine the turmeric powder and water. Stir well to create a paste.
  2. Heat the mixture over low heat, stirring constantly, until it forms a thick paste. This should take about 5-10 minutes. If it becomes too thick, you can add a little more water.
  3. Let the turmeric paste cool to a comfortably warm temperature.
  4. Apply the paste to the injured or painful area, ensuring a thick layer to cover the affected region.
  5. Place a clean cloth or gauze over the turmeric paste to keep it in place.
  6. Leave the compress on for 20-30 minutes.
  7. Gently rinse off the turmeric paste with warm water and pat the area dry.

You can use this turmeric compress for injuries or pain as needed, repeating the process a few times a day. Turmeric has natural anti-inflammatory properties that can help alleviate pain and promote healing. If you have any concerns or skin sensitivities, it’s a good idea to consult with a healthcare professional before using this remedy.

Physical Treatment for Acute Back Pain

Regrettably, there are no specific exercises that have been proven to significantly improve acute back pain or enhance your ability to function better. However, doctors often suggest incorporating exercise for individuals who have recently experienced a lower back injury. The approach typically starts with gentle, low-impact exercises and gradually increases in intensity.

If you’ve had a recent back injury, it’s crucial to avoid stretching or activities that could worsen the strain. It’s wise to consult your physician about the right treatment and activity plan.

If your acute back pain results from an injury like a fall, car accident, or blow to the spine, it’s vital to seek immediate medical attention. However, in most cases where the pain is not related to an injury, you can manage acute back pain without professional assistance. If the pain disrupts your daily activities and doesn’t improve within a day or two, it’s advisable to consult a doctor. Should mild to moderate pain persist after two weeks of home treatments, your doctor may want to investigate other potential causes of the pain.

Herbs for Chronic Back Pain

herbs for chronic back pain

While it might take a bit more time for herbal remedies to effectively ease pain, for those dealing with chronic discomfort, natural options can offer relief and reduce the reliance on prescription drugs and over-the-counter painkillers. Here are some herbal choices to help alleviate recurrent back pain.

White Willow Bark: White willow bark has a history dating back to 500 B.C. in China as an analgesic. Modern research indicates its effectiveness in addressing both chronic and acute back pain, as well as osteoarthritic and nerve pain. Willow bark contains natural compounds that make it anti-inflammatory, analgesic, and antineuralgic. You can find white willow bark in standardized extracts and teas. To make a pain-relieving white willow tea, add one to two teaspoons of bark to a cup of water, boil, simmer for 10 minutes, and allow it to cool slightly. Be cautious not to give willow bark to children, and be aware of potential interactions with blood-thinning medications. It might take several cups to achieve the desired pain relief.

Devil’s Claw: Devil’s claw contains iridoid glycosides, which research suggests give it potent pain-relief properties. In a double-blind placebo-controlled trial, 63 participants with lower back pain took devil’s claw or a placebo for four weeks. At the end of the study, those who took devil’s claw reported significant improvements in muscular pain and stiffness. To ease pain, consider taking 100 to 250 mg of devil’s claw three times a day. However, avoid this herb if you have ulcers, gallstones, or if you’re taking warfarin.

Eucalyptus: Eucalyptus can help numb pain and relieve spinal stiffness. To tackle morning back pain, simply add two drops of eucalyptus oil to your morning shower. Inhale the steam to relax and directly benefit from the therapeutic properties of this herb on your spine or any other area causing discomfort.

Stiffness Relief Lotion

To alleviate a stiff back, create this uncomplicated mixture using unscented lotion and essential oils:


  • 2 tablespoons of unscented lotion
  • 1 drop of eucalyptus essential oil
  • 2 drops of geranium essential oil
  • 1 drop of peppermint essential oil


  1. Combine the essential oils with the unscented lotion and mix them thoroughly.
  2. Massage the lotion onto the soles of your feet, starting from the base of your big toe and working your way down to the heel, focusing on the inner part of your foot. This area corresponds to spinal reflexes, nerve points, and acupressure points.

This soothing lotion can help ease stiffness in your back, offering a natural and pleasant relief option. Always perform a patch test when using essential oils to ensure you don’t have any adverse reactions.

Herbal Tea for Back Pain Relief

If you prefer an herbal remedy, here’s a recipe for a tea that may help relieve back pain, particularly when it’s associated with muscle tension and discomfort:


  • 1 teaspoon dried chamomile flowers
  • 1 teaspoon dried ginger root
  • 1 teaspoon dried white willow bark
  • 1 cup of boiling water


  1. Place the dried chamomile flowers, ginger root, and white willow bark in a cup.
  2. Pour boiling water over the herbs.
  3. Let the tea steep for about 10-15 minutes.
  4. Strain and enjoy the tea.

This herbal blend combines the anti-inflammatory properties of ginger and white willow bark with the muscle-relaxing effects of chamomile. It can be a comforting and natural way to manage back pain.

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Physical Treatment for Chronic Back Pain

Research indicates that massage can be beneficial for people dealing with persistent lower back pain and neck pain. In some cases, massage might even offer more significant relief than common over-the-counter anti-inflammatory medications.

Stretching is another effective approach for those enduring long-term chronic back pain, in addition to regular exercise. Here are two stretches that can help alleviate chronic back pain:

Rectus Femoris Muscle Stretch

The rectus femoris muscle, one of the quadriceps muscles, extends from the hip to the kneecap and down the front of the tibia. It’s frequently associated with back pain caused by posture issues, as tight quadriceps can lead to excessive lumbar curve, known as swayback. To relieve tension in the legs and correct excessive curvature, try this stretch.

Stand beside a chair and place the knee of the leg you want to stretch on the chair’s seat, using the back of the chair for balance. Pull the heel of the leg on the chair toward your buttocks and push your pelvis back. You should feel the stretch from your knee, up your leg, to the front of your thigh.

Cat-Cow position

This yoga sequence alternates between stretches that target the lower spine, hips, back, and core muscles, promoting a healthy and flexible spine.

Start with the cow pose by getting on your hands and knees. Ensure that your knees are directly below your hips, and your shoulders and elbows are in line with the floor. Inhale as you lift your sitting bones and chest toward the ceiling, while dropping your belly toward the floor. Widen your shoulder blades and lift your head to look straight ahead.

On the exhale, transition into the cat pose by drawing your belly toward your spine, rounding your back toward the ceiling, and releasing the crown of your head toward the floor. Repeat this sequence five to twenty times.

Alternative Therapies

Alternative pain relief therapies, such as spinal manipulation, acupuncture, and cupping therapy, have varying effectiveness. Medical and scientific opinions on spinal manipulation and acupuncture differ, and spinal manipulation remains a topic of controversy. There has been limited and inconclusive research on cupping therapy. If you opt for any of these therapies, it’s essential to consult a licensed professional.

Useful resources to check out:

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