Back pain often strikes when something’s amiss with the delicate column of bones, muscles, ligaments and joints that holds you up. Some of the symptoms of a backache are pain in the back or around the hips, reduced flexibility of the spine and difficulty sleeping. A backache can make it difficult to carry out day-to-day activities. Natural treatments can provide quick relief from the pain and allow you to enjoy life again. Here are the top remedies for backache:


Wheat has compounds that produce an analgesic effect that can help minimize pain.

How to use: Soak a handful of wheat in water overnight. In the morning, mix in cuscus grass powder and coriander. Then add one cup of milk and boil it for a few minutes until it thickens. Drink the mixture twice daily.


As a pain reliever, ice works great. It temporarily blocks pain signals and helps reduce swelling.

How to use: Several times a day, lay an ice pack wrapped in a towel on the painful area for up to 20 minutes. Alternatively, you can use a bag of frozen peas or corn. During the first few days of home treatment, apply the ice pack as frequently as necessary. Later you may still want to use ice after exercise or physical activities.


Moist heat can be used to stimulate blood flow and reduce painful spasms. This remedy works the best when done 48 hours after ice treatment.

How to use: Dip a towel in very warm water, wring it out, then flatten and fold it. Lie on your stomach with pillows under your hips and ankles. Place the towel across the painful area, cover the towel with plastic wrap, then put a heating pad—set on medium—atop the plastic. Leave it on for up to 20 minutes. You can repeat this three or four times a day for several days.


Ginger root, which is used to cure vomiting, can also be used in the treatment of back pain. The anti-inflammatory compounds in ginger can give you relief from a backache.

Remedy 1: Cut thin slices of fresh ginger root and put them in a pan of boiling water. Simmer and boil it on low heat for 10 to 15 minutes. Allow the mixture to cool to room temperature and strain it. Add honey and then drink it. You can drink this ginger tea two or three times a day for a few days or until you see improvement.

Remedy 2: Apply some ginger paste on the affected area, followed by eucalyptus oil.


Epsom salt can ease pain and relieve inflammation.

Remedy 1: Mix Epsom salt with hot water to make a thick paste. Soak a towel in it and ring out any excess liquid from the towel. Put it on your back near and around the aching area. The heat from the towel will also reduce any swelling.

Remedy 2: You can also add two cups of Epsom salt to your bathwater and soak your body in it for half an hour.


Milk is a rich source of calcium that your body needs for strong bones and healthy muscles. Ensuring that your body gets an adequate amount of calcium can help alleviate and prevent backaches.

How to use: Make a mixture of cuscus grass and sugar in equal amounts and consume it twice daily with a cup of warm milk.


Poppy seeds work wonders as remedy of backache.

How to use: Grind together 100 gm each of poppy seeds (khus khus) and rock candy (misri). Consume two teaspoons of this mixture twice daily, followed by a glass of milk.


  • Extra weight means extra stress on your body, which leads to back pain. For those that carry weight in the belly region, the strain on the back only increases. Find an eating plan that works for you, and get your BMI under control.
  • Often, when your back is in pain, the last thing you want to do is exercise. But certain exercise regimens can greatly reduce back pain. Swimming and yoga are low-impact and will also help in the goal of a lower BMI.
  • You need to keep in mind proper spine alignment not just when watching TV or sitting at your desk at work. The best position is on your side, in a relaxed foetal position with your knees bent. Place a pillow between your legs, so that as you sleep, the top leg does not slide forward, causing a twist in your lower back.