5 Home Remedies for Fast Back Pain Relief

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5 Home Remedies for Fast Back Pain Relief

By Shilpi Agarwal, MD

In this article, you’ll learn and discover home remedies for fast back pain relief.
You probably don’t know it, but you and Paula Abdul have more in common than you think! You are both parts of the 65 million Americans affected by back pain. The good news is 95 percent of cases involving back pain do not require surgical treatment. As we age, lower back pain becomes increasingly more and more common. Not to mention, muscle elasticity and bone strength decrease over time, leaving your back vulnerable to strain and injury.

yoga pigeon pose

Incorporate yoga into your life

Holding a downward dog for five to ten seconds can help stretch your back muscles. This motion reduces the pressure that can build up in the lower spine and cause pain. Remember to also tilt the pelvis under to avoid any further lower back strain. Pigeon pose is another great posture for backaches. Hip muscles can quickly become tight and shift strain to the back. Stretching out hip flexors and extensors can alleviate back pressure and pain.

Use capsaicin cream

Capsaicin is a substance found in chili peppers. When used medicinally it helps reduces the amount of substance P, a neurotransmitter that leads to pain impulses in the brain. One study showed that after 3 weeks of capsaicin use, patients had a significant reduction in pain. To use: apply topically, at least twice per day, for maximum relief. The warm sensation also allows you to stretch and move without pain.


Add exercise to your daily regimen

You may be tempted to stay in bed when your back acts up, but exercise and activity can actually help you heal faster and reduce pain. A study of 240 men and women found that regular exercise reduced pain by 28 percent and disability by 36 percent. Low impact, moderate intensity exercise is the safest option. Avoid movements that trigger pain or require excessive jumping or squatting, which can exacerbate injuries. Take two to three minutes at the end of your workout to stretch your back thoroughly. Lie flat on your back and hug your knees to release any tension that developed during your workout.


Research suggests that acupuncture can help reduce chronic low back pain. One recent review showed that actual acupuncture was more effective than simulated acupuncture or no treatment in reducing pain. It’s not entirely known how acupuncture regulates pain; however, one theory suggests acupuncture helps trigger the release of pain-reducing chemicals in the body (like endorphins and natural opioids). Back pain is one of the most common reasons patients first try acupuncture and many find sustained relief.

Lose some weight

As we gain weight, stress, and pressure on the lower spine and back muscles increases. The heavyweight at the front of the body can cause an increased arch in the spine and may lead to injury and compression of the discs and nerves. Losing weight reduces the tendency to arch the back and relieves pressure on the lower spine and nerves.
If your back pain is persistent or excruciating, you should see your chiropractor. For the best inversion tables
Dr. Shilpi Agarwal


Dr. Shilpi Agarwal is a board-certified Family Medicine Physician. She graduated with honors from The George Washington University School of Medicine, and then continued on to Los Angeles, CA where she completed her residency training. She has a specific interest in preventive medicine, Women’s Health, and believes in a holistic and individualized approach to each patient. She has a passion for bringing medicine to the masses and is a nationally recognized medical expert and the “Go-To Girlfriend- Doctor” for the latest in health and wellness news and tips. Dr. Shilpi hosts a weekly health segment on FOX5 in Washington DC and has appeared on CBS NY, Good Day LA, Good Day DC and several other news network shows. Dr. Shilpi regularly contributes to SheKnows, Everyday Health, Women’s Health Magazine and other online and print media and is a recurring source for medicine and health information. Her upcoming book, “The 10-Day Total Body Transformation: A Doctor’s Guide to Getting Leaner, Cleaner, and Happier in 10 Days” is set to release in March 2018. She practices in the DC area and lives with her husband and 2 children.



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