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Natural Remedies for Back Pain and Inflammation

Natural Remedies For Back Pain

Natural Remedies for Back Pain and Inflammation

Millions of people struggle with lower back pain on a daily basis. In fact, it's the leading cause of disability worldwide.

When you're in pain, it's hard to concentrate or enjoy your day to day activities. Often, over the counter pain medicines do not work, and many people are wary of addictive prescription pain medication.

Fortunately, there are healthier ways to treat lower back pain. From herbs to techniques that unleash the brain's own amazing healing powers, there are many things you can try to ease your pain.

Invasive surgery and medication are not always the answer. Take a look at these natural remedies for back pain.

Chiropractic Adjustments

Many people find chiropractic adjustments to be helpful for chronic back pain. Going to a chiropractor can help align the spine and reduce inflammation.

This can help relieve joint pain, muscle tension, and lower back pain. Chiropractic care is not invasive.

The goal is to allow the body to heal itself without invasive surgery or medications. Some choose to use chiropractic spine manipulations in combination with gentle exercise and massage.


Massages can help relieve low back pain. And getting regular massages can help prevent muscle aches and pain as well.

Massage therapy can treat some of the underlying causes of pain, such as muscular compensation and poor posture. A massage therapist is skilled at various techniques to ease muscle tension and relieve stress.

They can be helpful for headaches, fibromyalgia, myofascial pain, insomnia, anxiety, and more. Just a 15-minute massage is beneficial for relieving aches and pain and reducing your stress level.

Regular Exercise

You know exercise is good for you, but regular exercise can reduce your back pain too. Aerobic exercise and strength training reduces pain by increasing flexibility, reducing inflammation, and strengthening muscles.

Exercise can also help you lose weight which can ease the pressure on your back. If you haven't tried to exercise in a while, it's important to talk to your doctor first.

You should start gradually. Make sure you stretch before doing any type of exercise.

Sitting too much during the day can aggravate back pain. If possible, try to take short walks throughout the day.

Many back pain sufferers find yoga to be helpful for pain relief. If you find an exercise program you enjoy, you are more likely to stick with it and benefit from it.

Anti-Inflammatory Diet

Maintaining a healthy diet can improve your overall health, lower inflammation, and prevent back pain. Eating more unprocessed and anti-inflammatory foods and reducing sugar in your diet can help you feel better and lose weight.

Include lots of fruits and vegetables in your diet. They are high in fiber and other nutrients.

Potassium-rich foods like bananas, avocados, and green leafy vegetables help reduce swelling and improve nerve and muscular function. Wild-caught salmon and flaxseed are rich in omega-3 fatty acids which reduce inflammation.

Choose lean proteins such as turkey and chicken over red meat. Losing weight can improve or, in some cases, solve your lower back pain.

Lower Back Brace

A lower back brace can be part of a treatment plan for low back pain. It provides support for the spine after an injury or surgery.

A doctor can prescribe a lower back brace, and some are available online or in drug or medical supply stores. A good lower back brace can help reduce tension in your back, improve your posture, and increase your ability to function in your day to day activities.


Acupuncture is a popular treatment for pain relief. When you receive acupuncture needle pricks, your body releases endogenous opioids, the body's natural painkillers.

Acupuncture works well for some but not for others. Some find it helpful for low back pain, menstrual pain, and migraines. Many insurance companies cover acupuncture.

You want to make sure to use a licensed practitioner. Experts recommend 8-15 sessions of acupuncture for those with chronic pain and 5-8 sessions for acute pain.


Capsaicin is a component of chile pepper that can desensitize pain receptors temporarily. Many people with lower back pain and arthritis find capsaicin helpful.

Capsaicin ointment and cream are sold in health and drug stores and available without a prescription. Studies suggest that regular use of capsaicin reduces pain and headaches for some people.

Fish Oil

Fish oil is a popular supplement, and many people find it reduces chronic back and neck pain. It is also used for arthritis and autoimmune conditions.

Fish oil breaks down into chemicals called prostaglandins. These chemicals reduce inflammation which leads to pain relief.

Taking 1,000 mg of a fish oil supplement is good for your heart. Some chronic pain sufferers use much higher doses for pain relief. Talk to your doctor before taking more than the recommended dose.


Turmeric is a root that resembles ginger. You can buy it as a whole fruit or as a dried spice. People have used turmeric for centuries as a natural pain reliever and to treat conditions ranging from infections to digestive issues.

You can use it as a spice in recipes. Many popular Indian dishes call for turmeric. It's also available as a tea or in capsule form.


Bromelain is an enzyme found in pineapple. Most enzymes break down in your digestive tract, but your body absorbs bromelain whole.

Studies show that bromelain can reduce pain and inflammation for some people. Eating pineapple can provide you with a small amount of bromelain.

And some people believe juicing the stem of the pineapple and drinking it on an empty stomach provides nutrition and pain relieving effects. Others combine bromelain with ginger, aloe, and turmeric for a powerful anti-inflammatory effect.

Bromelain also comes in capsule form, and you can buy it in health and drug stores.

Natural Remedies for Back Pain

Lower back pain is miserable and gets in the way of all the things you want to do. You may try your best to stay positive, but dealing with chronic pain isn't easy.

The good news is there are many things you can try other than surgery and prescription medication. Many people find great success using natural remedies for back pain.

Hopefully, you will too. Check out our other helpful blogs and ideas for pain relief.

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