Back pain is a common complaint for many people. Most people throughout the United States will experience back pain at some point throughout their lives. In fact, back pain is one of the most common reasons why people wind up needing to take time off work. Fortunately, there are methods you can take to help you avoid back pain. You can also make adjustments over time that will help you eliminate back pain in the long term so you do not have to worry about this in the future.

Home Remedies for Back Pain

1. Use cold and hot compress - Getting a cold compress on your injury within 24 hours of injuring your back will help you avoid inflammation that can cause you a great deal of discomfort. Cold helps minimize the pain signals sent to the brain. Never apply ice directly to the skin as this can cause damage. Leave the ice pack in place for 20mins, then take it off for 30mins, repeating as necessary. You can also alternate your cold compress with a hot compress to help relax the muscles, providing additional relief.
2. Soak in hot water - If your back has been bothering you for more than a day ice will no longer provide the relief you need. At this point, switch exclusively to heated compresses to encourage the elasticity of the muscles. Soaking in a hot bath for 20 minutes can help with this process. Avoid sitting in the bath for too long as this can raise the body temperature over 100 degrees Fahrenheit which can be dangerous, particularly if you are pregnant.
3. Rice compress - Cook a cup of rice in a sock for 30-60 seconds in the microwave, then apply the compress to your back.
4. Avoid lying down - People were once advised to get bed rest when they were suffering from a sore back, but that advice has been overturned today. Doctors now recommend that you try to get up and get moving again as soon as possible. Lying around for long periods of time can make your back pain worse and put you at risk for straining muscles when you try to get up later. If you must rest, lay with the back arched, keeping pillows underneath the knees. Avoid lying on your stomach as this can cause neck pain.
5. Get enough sleep - Getting enough rest each night is essential to keeping your muscles relaxed. If your muscles are tense, this can put pressure on the back. Lie on your side with the knees flexed, placing a pillow between the legs. If you choose to lie on your back, place a pillow under the knees to provide extra support.
6. Try relaxation techniques - Most of the time back pain is caused by tension in the muscles, which can be caused by emotional stress. Practicing relaxation techniques like deep breathing, meditation or simply taking the time to close your eyes and count backward from 100 can allow you to relax, relieving this tension.
7. Take over-the-counter medications - Medications like aspirin, ibuprofen or acetaminophen can help relieve the pain in your back. Note that these medications are not right for everyone and may come with side effects for long term use. Pregnant women in particular are advised to avoid these medications. Avoid using medications for long term relief without talking to your doctor about potential side effects.
8. Purchase a new mattress - Older mattresses will start to sag, failing to provide you with the support you need. This can cause you to develop back pain or make the back pain you have worse. If you cannot purchase a new mattress, take a ¾ inch piece of plywood and place it between the mattress and box spring to improve the support of the structure.
9. Apply cushions - A lot of chairs do not have the support you need to take care of your lower back. If your car seat or other places where you sit for long periods of time do not have a cushion, you can purchase one that will make up for what that chair is lacking. Try to sit at a 110 degree angle to support the back. Avoid sitting for long periods of time without getting up to take a break.
10. Make adjustments when sitting long - If you will be sitting for long periods of time in a chair that is not ideal for your back, try rolling up a sweater or towel to about the size of the forearm. Slide this roll between the lower back and the seat to add additional support. If necessary you can place your arm behind your back to help relieve stress on the back. If this is not possible, adjust your position every few minutes to provide relief.
11. Go to swim - Swimming provides excellent aerobic exercise without putting strain on the muscles because the water will be supporting your body weight.
12. Exercise your knees - Large muscles in the legs are designed to help you bear weight while the muscles in the back are not. If you are lifting or exercising, imagine that you have a ball on the top of your head that must remain balanced. Bend the knees instead of the waist and concentrate on moving only the leg muscles to help you get upright again. Doing exercises to strengthen these muscles will help you lift properly so you do not injure yourself in the future.
13. Carry things with care - When you are carrying something heavy, pull the elbows close to the body. If you can, rest the object on your head while carrying it. This will keep your spine erect while you move, putting less strain on the back.
14. Be aware of injury - It is easy to injure your back if you are being careless. Those that have inured themselves in the past are more likely to suffer back pain again in the future. Make a point of watching what you are doing, particularly when twisting or lifting so you do not cause injury. If necessary, get someone to help you when lifting objects to avoid injuring your back.
15. Maintain healthy weight - If you are overweight you are putting more strain on the back muscles as they attempt to support you. Having a heavy midsection in particular can cause you to be sway-backed, leading to additional discomfort.
• Chamomile tea - Chamomile tea is known to help relieve tense muscles. Steep a tablespoon of chamomile flowers in boiling water and drink up to three times a day.
• Milk - Women in particular need to be conscious about getting more milk in their diet. This will help prevent osteoporosis from causing damage to the bones which can lead to back pain and other side effects.
16. Release endorphins - Endorphins are chemicals in the body help the body naturally manage pain by blocking pain signals to the brain. Performing aerobic exercise can help raise endorphins in the system to help manage your back pain. Water therapy and walking are great ways to do this without putting more stress on the hurt muscles.
17. Exercise abdominals - The core muscles of the body do not get much use throughout the day but they are essential to supporting the lower back. Performing 20-30 minutes of back strengthening exercises each day can help alleviate your back pain.
18. Stretch hamstrings - When the hamstrings are tight it puts more stress on the sacroiliac joint in the back. Stretching these muscles out twice a day can help lessen your back pain.  Associating these stretches with another activity will help you remember to do them.
• Hot peppers - Hot peppers like cayenne rubbed on the skin can alleviate pain. The capsaicin on these peppers has commonly been used for this purpose.
• Epsom salts - Place 2 cups Epsom salts in a bathtub of warm water and soak in the liquid for 30 minutes to take down swelling.
• Ginger - Ginger has anti-inflammatory compounds that can reduce pain. Boil 1-2 inch pieces of ginger in a quart of boiling water, sweeten as desired and drink.
• White willow bark - This herb has very similar properties to those found in aspirin which can help you manage your back pain.
• Other herbs - Other herbs as home remedies for back pain include eucalyptus, peppermint, licorice or Echinacea can be consumed in tea, as a capsule or applied to the skin to help relieve back pain.