Remedies for Back Pain: How to Relieve Back Pain At Home | Treatments for Back Pain

Remedies for back pain

Back pain can be a debilitating experience that affects your daily life. However, there are several remedies for back pain that you can try at home to relieve the pain and discomfort.

One effective remedy for back pain is to apply heat or ice to the affected area. This can help to reduce inflammation and ease muscle tension. You may also want to consider gentle exercises or stretches that can help to strengthen your core muscles and improve your posture. Over-the-counter pain medications such as ibuprofen or acetaminophen can also be effective in managing back pain.

In this blog, we will discover the most effective medical and home remedies for back pain. We will also find out what really causes back pain and what are the best treatments available for it. So read on to learn how to effectively manage your back pain.

What Causes Back Pain? 9 Most Common Causes

Back pain is a common ailment that affects millions of people around the world. It can be caused by a variety of factors, including poor posture, muscle strain, osteoarthritis, and injury.

Understanding the root cause of your back pain is essential in determining the best course of treatment. Consulting with a healthcare professional can help you identify the underlying cause and develop a personalized plan to manage your symptoms.

Here are some of the most common causes of back pain:

Fractured Vertebrae

Fractured vertebrae is one of the main causes of back pain. This occurs when the bones in the spine become weakened and break due to osteoporosis, trauma, or other underlying medical conditions. As a result, the vertebrae can no longer support the weight of the body and begin to compress, causing pain.


Arthritis is a common condition that causes inflammation of the joints and can affect any part of the body, including the back. Osteoarthritis is a type of arthritis that specifically affects the spine and can cause pain, stiffness, and reduced mobility. Treatment options for arthritis-related back pain include medication, physical therapy, and lifestyle changes.

Herniated Discs

Herniated discs is yet another common cause of lower back pain. This occurs when the cushion-like discs between the vertebrae in the spine slip or rupture, putting pressure on the nerves in the area. This can cause sharp pain, tingling sensations, and even numbness in some cases.

Lifestyle Factors

There are many lifestyle factors that contribute to back aches. Poor posture, lack of exercise, and being overweight are all common culprits. Some other lifestyle factors that can lead to severe back ache include smoking, stress, and poor sleeping habits.

Muscle Strain or Sprain

Muscle strain is another common cause of back pain. This usually happens when you lift heavy objects improperly or engage in activities that involve repetitive motion that strains your back muscles. The pain is usually localized to the affected area and can be relieved with rest and home remedies.

Muscle sprains occur when the ligaments that connect muscles and bones are stretched or torn. This can cause severe back pain and inflammation, making it difficult to move or perform daily tasks.

Kidney Problems

Some kidney problems can result in intense back pain. This usually happens when there is an infection or a blockage in the urinary tract, or a problem in the bladder, which can cause swelling and pressure on the kidneys. If you suspect that kidney problems are the culprit, it’s important to seek medical attention right away.


Being overweight or obese puts additional strain on your spine and can cause chronic back pain. Additionally, carrying excess weight can lead to other health problems, such as diabetes and heart disease, which can also contribute to back pain. Losing weight can help alleviate the pressure on your backbone and reduce the risk of developing a backache.

Poor Posture

Poor posture is a major contributing factor to back pain. Sitting hunched over a desk or slouching on a couch can put undue stress on your spine, leading to chronic pain in the long run. It is important to maintain good posture while sitting, standing, and walking to prevent pain.


Osteoporosis is a condition where your bones become weak and brittle, making them more susceptible to fractures and injury. This can lead to backache caused by compression fractures in the spine. Moreover, osteoporosis-related back pain can be particularly severe, making it difficult to perform even basic activities like walking or bending. If you have osteoporosis and are experiencing backache, it’s important to speak with your doctor about treatment options.

Mental Health Conditions

Some mental health conditions, such as depression and anxiety, can also contribute to back pain. This is because these conditions can cause muscle tension and inflammation, which can lead to discomfort and pain in the back. If you are experiencing back pain alongside mental health symptoms, it’s important to talk with a healthcare provider who can offer support and treatment options.

Medical Remedies for Bad Back Pain

London physiotherapy

There are several remedies and treatments available for back pain that can help alleviate discomfort and prevent future episodes. These include:


Over-the-counter pain relievers such as acetaminophen and ibuprofen can help manage mild to moderate back pain. For severe pain, your doctor may prescribe stronger medications such as muscle relaxants, opioids, and anti-inflammatories such as NSAIDs (Nonsteroidal anti-inflammatory drug). However, these should only be used as directed. Avoid overuse to stay safe from side effects and addiction.


Physiotherapy can help strengthen the muscles that support your spine and improve your posture, reducing the risk of future back pain episodes. A physiotherapist can also teach you exercises to alleviate acute back pain. But, importantly, physiotherapy should be started as soon after the pain starts as possible to be most effective.

If you are looking for “physiotherapy near me”, One Body LDN offers physiotherapy in London that includes sports massage in London, physio in London, and other personalized back massages to help you recover from intense backaches.

Psychological Therapy

Some people find that psychological therapy, such as cognitive behavioral therapy (CBT), can be helpful in managing chronic back pain. CBT helps individuals identify and challenge negative thoughts and behaviors that may contribute to their pain. It can also teach relaxation techniques and coping strategies to better manage pain.


In rare cases, surgery may be necessary to treat back pain. This is usually reserved for when all other treatments have failed to provide relief. Your doctor will discuss the risks and benefits of surgery with you before making a decision.

But, in general, surgery should only be considered when other options have been exhausted. It’s important to note that prevention is key when it comes to back pain.

Injections and Other Procedures

Aside from traditional pain management methods, injections and other procedures may also be used to alleviate back pain. Epidural steroid injections can reduce inflammation and relieve pain in the lower back. Facet joint injections can target specific joints in the spine that may be causing pain. Other procedures such as radiofrequency ablation and spinal cord stimulation may also be options for certain types of back pain.

It’s important to talk to your doctor about the best treatment option for your specific condition. With proper care, most people with back pain are able to recover and resume their normal activities. Remember, prevention is key.

Home Remedies for Bad Back Pain

In addition to medical treatments, there are also several lifestyle changes that you can make to prevent future episodes of back pain. Maintaining good posture, staying active, and maintaining a healthy weight are all important in preventing and managing back pain. Remember to take breaks if you sit for long periods of time, and avoid lifting heavy objects improperly.

Here are some home remedies to get rid of back pain:

Keeping A Good Attitude

It’s important to stay positive and keep a good attitude when dealing with back pain. Negative thoughts and stress can actually make the pain worse, so staying optimistic can help you manage your pain more effectively. Additionally, practicing relaxation techniques like deep breathing and meditation can help reduce stress levels and alleviate tension in the muscles of the back.

Staying Active

Staying active is one of the best things you can do to prevent and alleviate back pain. Low-impact exercises like walking, swimming, and yoga can help strengthen the muscles in your back and improve flexibility. If you have a sedentary job, make sure to get up and move around every hour or so to prevent stiffness in your back.

Living an active lifestyle can also prevent obesity, which is one of the main causes of back pain. So get moving and stay active to keep your back healthy and pain-free. According to NHS, exercising regularly releases endorphins, which is a natural pain reliever.

Heat and Cold Therapy

Heat therapy and cold therapy are both effective ways to alleviate back pain. Applying heat to the affected area can help improve blood flow and loosen up tight muscles. You can use a heating pad, hot water bottle, or take a warm bath to provide relief.

On the other hand, cold therapy can be helpful in reducing inflammation and numbing the pain in the affected area. You can use an ice pack or a bag of frozen vegetables wrapped in a towel to apply cold therapy.

Remember to always use a towel or cloth between your skin and the heat/cold source to prevent burns or frostbite. Alternate between heat and cold therapy for 20 minutes each to see which works best for you.

Proper Posture

Maintaining proper posture is crucial in preventing and alleviating back pain. It’s important to sit and stand up straight, keeping your shoulders relaxed and your feet flat on the ground. Avoid slouching or hunching over, especially when sitting at a desk or using a computer. Make sure your workspace is ergonomically designed to support proper posture.

Exercise, Yoga, and Stretching

Regular exercise and stretching can help alleviate back pain by strengthening the muscles that support your spine. Low-impact aerobic exercises such as swimming, cycling, and walking are great for your back. Additionally, incorporating yoga or Pilates into your routine can help improve flexibility and reduce the likelihood of developing back pain in the future.

Gentle stretching and yoga can help relieve tension and pain in the muscles of the lower back. Make sure to stretch properly before exercising or engaging in any physical activity that may put strain on your back.

Frequently Asked Questions (FAQs)

What Causes Lower Back Pain?

Lower back pain is most commonly caused by muscle strain or sprain, injury, poor posture, or a sedentary lifestyle. Other underlying medical conditions such as herniated discs, sciatica, arthritis, ankylosing spondylitis, or spinal stenosis can also lead to lower back pain.

How to Relieve Lower Back Pain?

There are several ways to relieve lower back pain. Applying heat or cold therapy, maintaining proper posture, and exercising regularly can all help alleviate discomfort. Additionally, incorporating gentle stretching or yoga into your routine can help relax tense muscles, aid in weight loss, and ultimately reduce pain. If your pain persists or worsens, it’s important to seek medical advice from a healthcare professional.

What Is the Most Effective Home Remedy for Backpain?

There are several home remedies for back pain such as applying heat or ice to the affected area, taking over-the-counter pain relievers, intaking good nutrition and supplements, practicing good posture and ergonomics, having a healthy exercise routine, and seeking relief through massage or acupuncture. However, if your back pain is severe or worsening, it is best to consult a medical professional.

How Do I Know If My Back Pain Is Serious?

If your back pain is severe, accompanied by fever, shooting pain, or numbness in the legs or buttocks, or if it is interfering with your daily activities and quality of life, it may be a sign of a more serious condition. Additionally, if your back pain persists for more than a few days despite home remedies, it may be chronic low back pain. It’s best to consult with a healthcare professional.

Also, if you have a history of cancer, osteoporosis, or recent trauma to the back, it is important to consult a doctor. They may request an X-ray, MRI, or an ultrasound depending on your condition.

What Type of Doctor Should I See for Back Pain?

If your back pain is not severe and can be treated with home remedies, you may not need to see a doctor. However, if your pain persists or worsens, it’s best to consult with a healthcare professional. Your primary care physician can usually diagnose and treat lower back pain. If necessary, they may refer you to a specialist such as an orthopedist or neurologist for further evaluation and treatment.

In some cases, physiotherapy or chiropractic care (manipulation) may also be recommended. Ultimately, the type of doctor you see to start the healing will depend on the specific cause and severity of your back pain.

Where Can I Find Physiotherapy Near Me?

If you are looking for physiotherapy near you, we at One Body LDN Physiotherapy Clinic in London offer tailored treatment plans for people with lower back pain to help them find relief. Reach out today for the most effective way to relieve back pain.

Where Can I Find Sports Massage Near Me?

At One Body LDN Physiotherapy Clinic in London, we offer sports massage services for those experiencing back pain or other sports-related injuries. Our therapists use a range of techniques to help alleviate pain, reduce inflammation and improve flexibility. Book an appointment today to experience the benefits of sports massage. In addition to sports massage, we also offer personalized physiotherapy and rehabilitation programs tailored to your specific needs. Get in touch with us to schedule your first session.


Low back pain is a common condition that can be managed with various remedies such as applying heat or ice, practicing good posture, exercising regularly, and seeking relief through massage or acupuncture. However, if your back pain is severe, accompanied by fever, shooting pains, or numbness, and is causing trouble in mobility, it may indicate a more serious underlying condition. In such cases, it’s best to consult a medical professional. Your primary care physician can usually diagnose and treat lower back pain with pain relief medications and may refer you to a specialist if necessary. Ensure to take care of your back and seek medical attention when necessary for optimal health and well-being.



Medications that help reduce inflammation in the body. Common examples include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen.


The part of the digestive system responsible for processing and eliminating waste material from the body.


An organ that stores urine before it is excreted from the body.


A branch of rehabilitative medicine that aims to improve physical function and alleviate pain through exercises, manual therapy, and other techniques.


Nonsteroidal anti-inflammatory drug, a type of medication that helps reduce inflammation, relieve pain, and lower fever without the use of steroids.


A hands-on technique often performed by chiropractors or osteopaths to manipulate or adjust the spine and other joints to improve mobility and reduce pain.

If you are searching “private physio near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

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