Medically reviewed by faculty at the UC Berkeley School of Public Health

View as List Back Pain Home Remedies

  • Asian businessman with back pain?>

    Although it’s true that back pain often comes on suddenly—as when the back just seems to “give out” while bending over—factors leading up to an episode of back pain are often cumulative and gradual. For example, poor posture, obesity, weakened muscles in the back and abdomen (owing to lack of exercise) and normal aging can all set the stage for a flare-up of pain. Our common-sense strategies can help relieve discomfort and keep back pain at bay.

  • 1

    Rest When Needed

    African American Woman lying in bed on her side asleep?>

    A sudden attack of pain sends the muscles into a debilitating spasm (persistent uncontrollable muscle contractions)—which is actually a protective defense mechanism to prevent further damage from continued use. When immobilized by muscle spasms, the obvious course of action is to lie down and rest for a while, which reduces pressure on the affected areas and permits inflamed tissue to settle down. Some people find that lying on one side with legs bent and a pillow between the knees provides optimal relief.

  • 2

    Try Heat or Ice

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    It's usually best to use ice during the first 48 hours, after an acute injury. After that, either heat or ice (or both) may help. If you prefer heat, hot packs, hot water bottles or heating pads are advisable. Likewise, sitting in a whirlpool or hot tub (hydrotherapy) can be soothing and therapeutic. Heat dilates the blood vessels, improving the flow of nutrient- and oxygen-rich blood to the affected tissues. Heat also alters the sensation of pain and can ease muscle spasms. Cold is known to reduce inflammation. Although cold may feel painful against the skin, it numbs deep tissue pain. Applying either heat or cold may bring temporary pain relief, but will not cure the underlying cause of chronic back pain.

  • 3

    Consider OTC Pain Relievers

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    Choose an over-the-counter (OTC) pain reliever such as acetaminophen, naproxen, ibuprofen or aspirin. (Acetaminophen has a lower risk of side effects than the others, as long as it is not combined with alcohol.) These medications help you get through the worst of the back attack, until you can return to your normal activities.

  • 4

    Start Moving

    red-haired woman walking on grass in the park?>

    Short-term bed rest is fine (and often unavoidable), but numerous studies have shown that too much bed rest actually makes matters worse. If your pain keeps you from moving, it’s all right to stay in bed, but it’s important to get up and start moving around as soon as possible. Adjust what you do and how much you do to your symptoms, but be as active as you can. Resume walking and other activities as soon as possible, usually after a day or two, at least to some degree.

  • 5

    Choose Exercise Wisely

    Senior women doing yoga in the park?>

    Walking, swimming, stretching and gentle yoga may help to ease your pain—and once pain is in check, a regular exercise program can help prevent back pain. There is evidence that exercises that focus on the core muscles in the abdomen and lower back can be helpful.

  • 6

    Get in the Water

    swimmer in pool?>

    Aquatic therapy—essentially physical therapy conducted in the water—is used to manage various musculoskeletal conditions, including low back pain. Water provides natural resistance when you move. Exercising against this resistance, with the correct pushing or pulling motions, gently develops muscle strength in your back, abdomen and hips. When you target these core muscles, you help stabilize your posture and support your lower back. Water's buoyancy also minimizes pressure on your spine. Warm water particularly relaxes your back muscles and eases pain.

  • 7

    Know When to Dial Up the Doctor

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    The intensity of back pain is not a reliable indicator of the seriousness of the underlying problem. Some serious diseases may produce only dull pain, whereas a simple muscle spasm can be excruciating. In any case, you should see a doctor right away if back pain is accompanied by changes in bowel or bladder control, diminished sexual function or numbness in the genital region, or pain, numbness or tingling that radiates into the limbs. Likewise, sudden back pain accompanied by fever or vomiting merits prompt medical attention.