4 Best Ways to Relieve Back Pain at Home

Numerous natural cures for back pain can help you minimize your pharmaceutical use or supplement your current medical treatment.

Here are some of the natural pain-relieving strategies to see which one works best for you:

1. Enjoy an anti-inflammatory drink every day
When you eat anti-inflammatory meals regularly, your blood can accumulate a variety of antioxidant, anti-inflammatory, and even anti-cancer substances. These powerful drugs have the potential to reduce or eliminate inflammatory reactions in the body over time.

Regularly consuming these healthy liquids may help minimize your back pain.

Turmeric milk
Turmeric, an Asian spice, has antioxidant, anti-arthritic, and anti-inflammatory properties.

To eat turmeric, mix a tiny amount (1/2 teaspoon) of turmeric powder in a glass of warm milk. If you like a sweeter taste, you can sweeten the milk with honey or stevia. Consume this drink, especially right before bedtime, to allow the anti-inflammatory mechanism to work while you sleep.

Consuming dairy products may cause inflammation in some people. In such circumstances, plant-based milk, such as almond milk, can be beneficial.

Tart cherry juice
Cherries are high in antioxidants and anti-inflammatory compounds.  

Cherry juice can aid with chronic or exercise-induced muscle discomfort.  

Cherry juice is widely available in supermarkets and often contains tart cherry extract. Try drinking a glass of cherry juice every day to see if it helps relieve your back pain.

Ginger-green tea
You can also try blended herbal drinks, such as ginger-green tea, which contains both green tea and ginger, both of which have pain-relieving properties. 

Ginger-green tea bags are available at grocery shops, and you may easily have a cup at work or home.

These anti-inflammatory compounds can accumulate in your system over time, so incorporating these drinks into your daily diet will help lower general inflammation and avoid new inflammatory discomfort.

2. Fall asleep faster and sleep longer
Your back will feel less sore during the day if you get a good night's sleep. 

A good night's sleep can heal you and leave you feeling renewed, rejuvenated, and less stressed.

Try one of the following natural sleep aids at a time to find which one works best for you:
- Vitamins C and B6. Your body's natural steroids regulate your metabolism and support sound sleep.
- Vitamins C10 and B6 are believed to aid the body's production and regulation of natural steroid hormones.
- Melatonin. Melatonin, your natural sleep hormone, can be used as a supplement to help your sleep cycle.
- L-theanine. L-theanine, an amino acid contained in tea leaves, may help some people relax and sleep better.
- Valerian. Supplements derived from the root of the valerian plant can help you sleep faster and for a longer time.

Cherry juice or cherry extracts are another alternative; cherries contain enzymes that promote better sleep.

3. Avoid prolonged static posture
It is vital to take care of your spine, hip joints, and muscles. To reduce fatigue and tension in these joints, follow these simple guidelines:
- When working, use a standing desk to avoid excessive sitting. The strain on your spinal discs increases as you sit for a lengthy period. To reduce the tension on your discs, get up every hour and walk a short distance.
- Check your posture and modify your neck, shoulder, and back alignment to avoid spinal tension. Poor, unsupported posture can cause or exacerbate back discomfort in a variety of ways.
- Rotate activities to minimize over-fatigue of the same group of muscles and joints. For example, if you've been standing and working for a while, consider switching to a new activity that allows you to sit down. Once the muscles and joints have had time to relax, you can resume standing.

Consider less strenuous hobbies such as reading a book, listening to music, or crafts when your symptoms flare up. These activities can help distract your mind from the pain while also allowing your back to rest.

4. Gently stretch your joints and soft tissues through yoga
Yoga is an excellent technique to stretch your back, improve the health of your muscles and joints, promote the distribution of healing nutrients through blood circulation, and increase spinal flexibility.

Perform the stretches slowly at first and only progress if you are comfortable and not in pain. You will gradually be able to incorporate more stretches into your practice. Early morning yoga is good for loosening your spine and reducing stiffness and soreness in your back.