Homemade Remedies for Back Pain: Quick Relief

Heat therapy

Use a heating pad or hot water bottle to increase blood flow and reduce pain.

Cold therapy

Apply an ice pack to reduce inflammation and numb the affected area.

Epsom salt bath

Soak in warm water mixed with Epsom salt to relax muscles and reduce pain.

Turmeric Tea

Drink to reduce inflammation and pain.


Engage in low-impact activities like walking and yoga to strengthen back muscles and reduce pain.


Rub affected area to improve blood flow and reduce muscle tension.

Essential oils

Apply topically or use in a diffuser to reduce pain and promote relaxation.


Do gentle stretches to improve flexibility and reduce back pain.


Take breaks and avoid activities that aggravate pain.

Proper posture

Maintain good posture to reduce stress on the back and prevent pain.