How to Use Home Remedies to Relieve Back Pain or a Backache

Most Americans will experience back pain at some time, according to the University of Maryland Medical Center, and most can treat themselves at home successfully. Be sure to see a doctor if pain is severe, persistent, or accompanied by weakness, numbness, tingling, or problems with bowel or bladder control. Otherwise, you can take good care of yourself with home remedies.

Things You'll Need

• A heating pad
• Cold packs
• Over-the-counter pain reliever

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Instructions

• 1

  Apply cold packs for the first 24 hours after injury -- 20 minutes on, 20 minutes off. This will help reduce inflammation early on. According to the University of Maryland Medical Center, however, if cold makes your muscles tighten or feel worse, you can skip this step.

• 2

  Take a hot shower or soak in a hot tub if you have one. This will help to relax the back muscles that spasm and tighten, causing back pain.

• 3

  Apply a heating pad after you're done with the 24-hour "ice phase" -- just like the hot shower, it will help your muscles relax.

• 4

  Sleep in the fetal position -- on your side with your legs curled up -- with a pillow between your knees. This will gently stretch your spine.

• 5

  Take an over-the-counter pain reliever, such as aspirin or ibuprofen, according to the package instructions.

• 6

  Get rest -- but not too much rest. In the first day or two, avoid the activity that triggered your back pain, and take it easy. After that, continue with your normal routine as much as possible. Contrary to popular belief, bed rest will not help you heal faster and might even be counter-productive.

• 7

  Exercise if it doesn't make your pain worse. Taking a brisk walk daily can help your back.