5 Natural Back Pain Relievers

Choose the health content that's right for you, and get it delivered right in your inbox

If you are among the 31 million Americans who experience chronic back pain, you know how such discomfort can make even small tasks seem like major burdens. What you may not know is that there are some simple things you can do to naturally reduce daily aches and pains and allow you to work, rest and play with fewer distractions. Understanding that such options, when effective, are almost always preferable to invasive medical procedures, here are five natural back pain relievers that may just help you feel and function better.

Of course, when at-home remedies are not enough, Dr. Chetan Patel and the medical team at the Spine Health Institute are here to help with advanced diagnostics, additional conservative treatment options and more aggressive therapies as needed.

1. Engage Your Endorphins Endorphins are hormones that act as the body's built-in pain relievers. These powerful products of the pituitary gland have a morphine-like effect and prevent pain signals from reaching the brain. However, unlike morphine, endorphins do not have addiction as a side effect. Endorphins are released during extended and moderate exercise, so activities like yoga, swimming, light jogging and brisk walking can get your endorphins flowing.

2. Let Loose Pain is a self-perpetuating problem. It can cause your muscles to tense up, which in turn causes more severe pain. Ease tense muscles with morning and evening stretch routines that incorporate yoga poses like these. If you need advice on the best stretches to reduce your pain, a physical therapist can help.

3. Practice Positive Thinking Your thoughts and expectations play a huge role in pain perception and your healing process. Positive thinking can help you get through rough patches when your end goal seems impossible to reach, and may even ease pain. A 2005 study suggested that people exposed to a painful sensation who were first told the pain would be minimal perceived it to be significantly less discomforting than their counterparts who were told the same sensation would be more painful. So stay positive about yourself, your health journey and your ability to live pain-free, and your body will try to catch up with your brain!

4. Warm Up to Hot and Cold Therapy Athletes know that hot and cold therapy can help tired and achy muscles, but all-stars aren't the only ones who can benefit from this treatment. Hot therapy stimulates blood flow and inhibits pain receptors. Cold therapy reduces inflammation and slows nerve impulses, easing pain. Try placing a heating pad on the sore area for 20 minutes and then switch to the ice pack for another 20 minutes. If heat works better for your pain, then ditch the ice (or vice versa).

5. Seek Satisfactory Sleep Sleep has amazing restorative powers! The body does most of the work to repair and regenerate itself while we sleep. Science has proven that consistently sleeping fewer than seven hours has serious mental and physical health consequences, possibly including back pain. Finding comfortable sleeping positions when you have back pain can be a challenge, but you can rest easy in these two positions.

In addition to the above suggestions, think about your daily routine and the repetitive motions you regularly perform. Bending, lifting and twisting repeatedly can cause problems, but by using the proper techniques you can protect your back from possible injury. Our Back to Basics video collection is a great place to learn what you need to know.

When you're in the throes of chronic back pain, finding relief may seem like an unattainable goal but suffering in silence is no answer. Beyond the at-home remedies offered above, the Spine Health Institute provides a host of conservative treatment options ranging from physical therapy to pain management injections, massage therapy and, when appropriate, minimally invasive surgical interventions. We encourage you to consult with Dr. Patel and our medical team about what therapies are right for your specific condition. You can request an appointment using the Book Online button at the top of this page, or call us at Call866-986-7497 today!

Note: Please consult your doctor before modifying any current therapies or starting a new exercise regimen.


Endorphins: Natural Pain and Stress Fighters (12/1/2014). Retrieved from MedicineNet.com: http://www.medicinenet.com/script/main/art.asp?articlekey=55001

Positive Thinking May Offer Pain Relief (n.d.). Retrieved from WebMD: http://www.webmd.com/pain-management/news/20050906/positive-thinking-may-offer-pain-relief

6 Overlooked Remedies for Lower Back Pain Relief (n.d.). Retrieved from Spine-Health.com: http://www.spine-health.com/blog/6-overlooked-remedies-lower-back-pain-relief

How Much Sleep Do We Really Need? (n.d.). Retrieved from SleepFoundation.org: http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

The Healing Nature of Sleep(1/23/2014). Retrieved from Huffpost.com: http://www.huffingtonpost.com/maria-rodale/the-healing-nature-of-sle_b_4651358.html

Recent Blogs

A Woman Walks Across a Pedestrian Bridge in the Fall
Steps Toward Success: 10 Ways Walking After Bariatric Surgery Can Transform Your Weight Loss Journey
A doctor and a patient read a tablet.
Why Everyone Needs a Primary Care Physician
Bariatric Surgery and Bowel Habits: Tips for a Smooth Transition
A Woman Sits at a Table with a Cup of Tea Blowing Her Nose
Is It a Cold, the Flu, COVID-19 or Seasonal Allergies?
7 Ways Bariatric Surgery Can Improve Your Life Beyond the Scale
View More Articles