A Guest Post: Natural Ways to Soothe Back Pain

Written By: Laurie Larson

I’d love to introduce Laurie Larson today. Laurie has written a guest post, Natural Ways to Soothe Back Pain

About Laurie Larson

Laurie Larson is a freelance writer from Durham, NC. When she isn’t busy writing, she loves to spend her free time working on her health and helping inspire others. You can reach her at:


back, exercise, fitness


Back pain can be debilitating and intrude on all parts of your life. If you suffer from back pain regularly, you know it can make it difficult to be comfortable sitting, standing, walking, or laying down.

Some people’s first inclination may be to turn to over-the-counter drugs to reduce inflammation. If this solution doesn’t sound fit for you, don’t worry. There are alternative ways to treat your back pain without turning to drugs.

If you’re looking for a way to soothe your back pain naturally, try out one of these methods.

Learn Herbal Remedies

bamboo, bamboo whisk, board


Herbal remedies are not as potent as pharmaceuticals, so they aren’t likely to immediately alleviate your pain, but they can be a good option to provide long-term relief. There are many different causes for back pain including nerve, muscle, and inflammatory pain, synovial fluid, compressed disks, and more. Depending on your condition, the herbal remedy that will be most useful for you will vary.

For example, if you suffer from muscle spasms, cramp bark tincture is an appropriate herbal remedy to use. On the other hand, if you experience nerve pain St. John’s Wort tincture would be more appropriate for your use. Do the necessary research to learn how different herbal remedies can treat different back pain conditions.

Take a warm bath

Treating your back pain with a warm bath can be a great way to alleviate muscle back pain. Inflammation in the back is common, especially after long periods of activity. When you apply heat to an inflamed region, you stimulate blood flow by a dilation of your blood vessels. This helps your muscles relax and eliminates the buildup of lactic acid which can cause additional discomfort. If your back pain is a result of vigorous activity, a warm bath may be the right remedy for you.

Stretch and strengthen your muscles

Stretching can help reduce your pain and prevent further injury. Research has proven that any type of activity, including strengthening, stretching, or aerobic exercise, can provide relief to pain and reduce risk of future pain.

Some common stretches for back pain include child’s pose, cat/cow stretch, and lower back twist. When you stretch, hold each position for 20-30 seconds and take deep breaths. Making stretching a part of your daily routine can be a great time to relax and ease your back and mind.

To protect your back, it’s also important to strengthen both your back and core muscles. There are several exercises which can work both of these regions including hip lifts and abdominal workouts like holding a plank or doing chair crunches. Stronger muscles will help protect your back from further injury and pain in the future.

Source: https://www.prevention.com/fitness/a20506161/5-stretches-to-ease-your-lower-back-pain/

Improve your posture

For proper posture your spine curve should be balanced and aligned. Common issues with posture occur when slouching in a seated position, or having a reduced or exaggerated lumbar curve while standing. To improve your daily posture, imagine a straight line running vertically through your body from ceiling to floor, then imagine a cord is pulling you upwards from the top of your head. Try to keep your ears, shoulders, hips, knees, and ankles aligned vertically.

Maintaining proper posture during the day is important, but so too is our sleeping posture.

Source: https://www.mattressadvisor.com/best-mattresses-back-pain/

If your spine isn’t correctly aligned at night, you can wake up with immediate pain in the morning and prolong the effects of ongoing back pain. It’s important to sleep on a medium to medium-firm surface which allows your body to contour properly into the bed while still supporting your body and providing pressure relief in your hips and knees.

When you sleep on your side, it’s more difficult to achieve an even distribution of body weight. For best sleeping posture, try to sleep on your back to keep your spine in the most neutral position. Avoid sleeping on your stomach at all costs as that applies a lot of pressure to your lower back region and is back for your neck muscles as well.

Use some cushioning

Cushioning can help to relieve pressure and reduce your back pain. While sitting or lying in bed, a lumbar support can help to keep your spine in proper alignment by reducing the gap between your back and the surface you are on. Sitting on a seat cushion while seated in a chair can also help to reduce pressure on the lower back.

Shoe inserts can also be used to treat lower back pain. Following the idea that problems in the foot or ankle can cause misalignment in the lower back, shoe inserts are used to keep everything in alignment and relieve lower back pain over time.

Seek professional help

doctor holding red stethoscope

Source: https://unsplash.com/photos/hIgeoQjS_iE

If all else fails and you still find yourself experiencing regular back pain without relief, it may be time to consult with a licensed professional. There are many different medical treatments for back pain, and the cause of your pain will determine which treatment will be right for you. While some may prefer a chiropractor, others may find relief by getting acupuncture treatments. What’s most important is that you find the treatment that works best for you.

Author’s bio: Laurie Larson is a freelance writer based in NC. She writes on home, health, and lifestyle topics. You can keep up with her adventures on Instagram @livinglaurie

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