Looking for Relief? All the Ways to End Back Pain Naturally

If you are one of the more than 65 million Americans suffering from chronic back pain and want relief without paying for prescription pills, chiropractor visits or pricey massages, there are all-natural ways to banish the ache — for free!

Heat therapy, in the form of heating pads, heat wraps, hot baths and warm gel packs, is a time-tested method of dealing with back pain. Heat helps by dilating the blood vessels of the muscles surrounding the spine. This increases the flow of oxygen and nutrients to the muscles, helping to heal damaged tissue and relieve pain.

Heat also stimulates sensory receptors in the skin, which reduces the transmission of pain signals to the brain, helping to alleviate discomfort.

Freeze water in a paper or Styrofoam cup, then peel off the top inch or two of the cup to expose the ice. Apply the ice directly to the affected spot and massage in a circular motion. In general, you shouldn’t apply ice directly to skin, but it’s okay in a massage because the ice doesn’t stay in one place for long.

The ice contracts blood vessels, causing a slower rate of circulation in the area. When the cold stimulus is removed, blood vessels dilate, which brings in a large flow of blood carrying vital nutrients sufficient for healing the muscles. You don't have to include massage to feel the healing power of ice. Simply applying a bag of ice that’s wrapped in a towel is very effective. Ice packs should not be applied for more than 20 minutes at a time and can be used up to eight times in a day.

A poor sleep position can aggravate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees.

When you consume anti-inflammatory drinks regularly, several antioxidant, anti-inflammatory agents will build up in your body and reduce or eliminate inflammatory reactions.

Try tart cherry juice, ginger and green tea or 1/2 tsp. of turmeric mixed into a glass of milk.

Unless you’ve been instructed to rest, you’ll find pain relief more quickly if you get up and move. Weak muscles are often the cause of backache, and gentle stretching allows you to slowly increase strength in your back. Move slowly into and out of each stretch and hold each one for 15 to 25 seconds.

Sit on the floor with your right leg straight and the left leg bent. The bottom of your left foot should be touching the upper part of your inner right thigh. Bend over at the waist and reach for your right foot with both hands. Reach as far as you can until you feel slight tension. Repeat the stretch with your left leg straight and your right leg bent.