17 Expert-Reviewed Home Remedies for Backaches

by Meenakshi Nagdeve last updated - Medically reviewed by Dr. Brent Wells

If your back pain just won’t go away, you may find comfort in home remedies. New studies suggest that your diet can play a key role in keeping inflammation and pain at bay, as well as supplements, exercise, and posture. Let’s take a closer look at each area and get your back on track!

Home Remedies for Backache


Changing your diet could have a big impact on your backaches. Generally speaking, it’s a good idea to follow an anti-inflammatory diet, focusing on fresh fruits and vegetables. Specifically, vegetables such as cauliflower, carrots, tomatoes, spinach, and cabbage are a great way to boost antioxidants and reduce inflammation. It’s also a good idea to eliminate processed foods, as well as tea and coffee. You should also make sure to drink plenty of water, which will keep your back hydrated and running smoothly.

A person suffering from lower back pain

Over-exercising can lead to exertion and leave you with a back pain. Photo Credit: Shutterstock

In order to relieve backaches, you can also incorporate these specific healthy foods: raw potato, lemon juice, chebulic myrobalan, cabbage and milk, garlic, bishop weed, whole oats and vinegar, mint and turpentine oil, glucose or honey, as well as khas khas grass and sugar candy. Some of these food remedies will be applied directly to your back, while others can be ingested for good results. Let’s see how each one positively affects your back:

Raw Potato

Raw potato can be spread over a soft cloth and wrapped around the affected area of your back. This remedy has been widely used for lower backache problems and has shown promising results.

Lemon Juice

Lemon juice extract can be squeezed and mixed with half a teaspoon of salt. Apply this remedy over the painful region for quick relief. Since lemons are a common household item, this is one of the easiest home remedies for backaches.

Chebulic Myrobalan

You may not have heard of this fruit before, but chebulic myrobalan, also called ‘haritaki’ in Hindi, has been found to give great relief from backaches. Simply ingest this fruit after meals.

Cabbage and Milk

For quick results, try boiling cabbage leaves in milk until a thick, jelly-like paste is formed. This home remedy can be spread on a cloth and used to cover the portion of your back in pain.


Consuming 3 to 4 cloves of garlic is a remedy that will decrease your backache. For a tasty snack, take 8 to 10 cloves of garlic and fry them in mustard or coconut oil. Then, mash them together for a paste. If you want, you can also apply this paste to your back instead of eating it for immediate relief.

Bishop Weed

Bishop weed, also referred to as ‘ajwain’, is also a great back ache remedy. You can take a handful of bishop weed and tie it inside a piece of cloth. This bundle is then dry-heated over a container. When warm, you can remove it and apply it over painful areas. This will give you fast relief from back pain. It’s a tried-and-true remedy.

Whole Oats and Vinegar

Prepare a mash made of whole oats in vinegar and boil it. Apply this hot mixture on the painful area. This all-natural remedy is great for quick pain relief.

Mint and Turpentine Oil

Mint and turpentine can also be used as a home remedy for relieving backaches. They should be rubbed on painful sites. These compounds have anti-inflammatory properties and are included in the majority of pain relief ointments.

Glucose or Honey

Studies show that drinking glucose with lukewarm water or honey is beneficial for pain relief as well.

Khas Khas Grass and Sugar Candy

This unique remedy uses khas khas and sugar candy for relief. Just mix these ingredients together and apply it to painful areas to relieve backaches.


Vitamins and supplements are other areas for your back pain relief. A few key supplements – including vitamin C, omega-3 and white willow bark – could benefit your back. Try small doses of these supplements to see if they reduce your pain.

Vitamin C

Taking vitamin C can result in quick relief for back pain. Vitamin C is naturally found in citrus fruits. You can either consume some sort of citrus fruit every day or try vitamin C tablets for a boost. Typically, it takes a few days to see results.


Omega-3 is a great anti-inflammatory compound. It’s naturally found in fish and nuts and has special properties that reduce inflammation and pain. Try taking a once-a-day omega-3 supplement to keep your back pain away.

White Willow Bark

White willow bark is another great supplement for long-term pain relief. Called “nature’s aspirin,” this supplement is shown in studies to eliminate pain for 39% of back pain patients. [1]


Exercise is another vital element of back pain relief. It’s important to keep your back muscles moving so they don’t remain stiff and tense. You should try low-impact, regular exercises, such as yoga, Tai Chi, and water aerobics.


Yoga is extremely good for preventing backaches. Specifically, certain yoga poses are beneficial for stretching and strengthening your lower back muscles, as well as reducing stress and tension. It will be a good idea to sign up for a yoga class to learn these poses and get amazing results. [2]

Tai Chi

Tai Chi is another great form of exercise. Tai Chi uses slow, continuous movements to exercise your body. In particular, studies show that Tai Chi can reduce lower back pain and neck pain by promoting flexibility and strength. [3]

Water Aerobics

Water aerobics could also help your back get in shape. In general, pool exercises like swimming and water aerobics have multiple effects on your back. The warm water can relieve your pain and the low-impact exercise can positively strengthen your lower back muscles.


Finally, maintaining proper posture is extremely important for your back pain. You should try to keep your back straight and your arms loose, with your entire body in alignment. This goes for when you’re sitting, standing, and sleeping! Posture is especially important at work, too. Make sure your workspace is comfortable. You should also be taking regular breaks and walks to keep your muscles from getting stiff. Also, try to avoid wearing high heels, as they can constantly put pressure on your back. At night, you should also make sure your mattress is firm and that you sleep on your side or back. This will help relieve unnecessary stress and keep your back healthy in the long-run. By following these four pillars of back pain relief, you’re sure to get rid of your backaches for good!   This article is medically reviewed by Dr. Brent Wells, who is an Anchorage and Juneau Chiropractor. [4]

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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