Back pain is an extremely common complaint, and it often comes on unexpectedly. While over-the-counter pain relievers and anti-inflammatory drugs often help reduce back pain, you may prefer a more natural remedy. Alternative remedies are effective for many types of back pain, but you should see your doctor if your pain does not improve after several days, you experience bladder or bowel problems, the pain radiates below your knee or if you have a high fever.
Ice/Heat
Ice and heat can help provide relief from several types of back pain, including sciatica and arthritic pain. Cold packs are particularly helpful after a back injury to help reduce swelling and numb the area. Wrap an ice pack in a towel and apply it to your back for 20 minutes at a time several times a day, recommends MayoClinic.com. Heat can help relax tense muscles that can lead to back pain. Use heating pads on a low setting for several minutes when you need pain relief. Do not fall asleep on a heating pad or use it at high settings for extended periods.
Exercises
Regular exercise can help relieve chronic back pain. When you exercise, your brain releases endorphins which provide temporary relief from pain. Choose low-impact activities, such as biking, walking or swimming, to avoid making your pain worse. Gentle stretches that focus on your lower back, shoulders and neck can ease stiff muscles and provide relief from pinched nerves from bulging discs. Check with your doctor before beginning any exercise or stretching routine.
Herbs
Certain herbs can relieve pain and inflammation. Willow bark contains salicin, a chemical similar to aspirin. You can purchase dried willow bark for tea or capsules containing a powdered form of the herb. Do not use willow bark if you are sensitive or allergic to aspirin or if you are pregnant or breastfeeding. Devil's claw contains iridoid glycosides, which give it anti-inflammatory properties.
Devil's claw is commonly recommended for people who suffer from back and neck pain. According to the University of Maryland Medical Center, a study of 197 adults with chronic low back pain showed study participants who took devil's claw for a month reported less pain than people who took a placebo. Devil's claw causes very few side effects when taken for short periods of time, though people with ulcers or gallstones should avoid the herb unless taking it under the supervision of a physician. Talk to your doctor before using herbal remedies to treat pain to avoid your risk of side effects and drug interactions.
Acupuncture/Acupressure
Acupuncture and acupressure are ancient remedies that originated in China. Acupuncture uses thin needles inserted at certain points around the body to help relieve back pain, while acupressure utilizes a practitioner's hand and arms to stimulate the pressure points. The practices are thought to allow a healthy flow of energy, or Chi, throughout the body.
Inversion
Inversion therapy can be helpful if you suffer from low back pain, particularly pain caused by sciatica. Inversion tables allow patients to invert at moderate levels, allowing the force of gravity to lengthen the spine and relieve pressure on the nerves and discs. While inversion therapy may help relieve pain temporarily, there is little scientific evidence to support its efficacy in treating back pain for long periods. People who suffer from eye problems, ear problems, osteoporosis or spinal injuries should not invert. Discuss inversion with your doctor to determine if it is a safe option for you.
