How to Reduce Back Pain Naturally

You probably have back pain from time to time, and it usually goes away on its own. But if your back pain is frequent or severe, you might want to know how to reduce back pain naturally.

Visible (external) back pain is caused by a strain on the muscles and ligaments of the spine that run down the length of our backs. It can be triggered by bad posture, lifting heavy objects, or twisting awkwardly at work or home.

In this article, we will explain why you get back pain and what you can do about it to reduce back pain naturally.

Reduce Back Pain Naturally

If you want to know how to reduce back pain naturally, you need to understand why it happens in the first place. Increased stress, poor diet, and bad lifestyle choices can all cause chronic back pain.

The muscles and ligaments in your lower back can start to weaken, as well as your abdominal wall, which can put extra strain on the muscles in your back.

If you sit too long every day, you might be tightening the muscles in your lower back, making them shorter and less flexible. That extra strain on your back can lead to chronic back pain. The same is true for your neck, shoulders, and other areas of your upper body.


Exercising regularly can help prevent or reduce back pain by improving your strength and flexibility and reducing stress. Some research suggests that strength training can be more beneficial than aerobic activity for reducing lower back pain.

You can also try yoga, which has been shown to reduce lower back pain. If you already experience back pain, you should ease into exercise. If you already have back pain, avoid exercises that make it worse, like twisting and lifting heavy objects.

Some helpful exercises for people with back pain include:


This is one of the best exercises for people with back pain. Because of the water’s resistance, it is gentle on your joints while still being a great full-body workout. Swimming can also improve flexibility, which can help reduce pain.


Walking is a great low-impact exercise that can help you regain strength and mobility when you have back pain.

Low-impact aerobic exercise

If you’re not ready for high-impact exercises, try low-impact aerobic exercises like cycling or water aerobics. These lower-impact exercises can help you regain strength without putting as much strain on your body.


Stretching regularly is another great way to manage and prevent back pain. It can help improve your posture and boost your strength. When it comes to stretching, experts recommend that you focus on your lower back.

For example, when you’re in the car, you can stretch your lower back with this helpful exercise:

Seated Twist

Sitting with your back against the seat, place your right leg outside the car door, with your right foot on the ground. Place your left leg inside the car, with your knee bent. Next, gently twist your torso to the right and rest your right hand on the outside of the car door.

You should feel the stretch in your lower back. Another great stretch for your lower back is the standing twist. To do this stretch, stand with your feet hip-width apart. Then, gently twist your torso, reaching your right arm towards the left side of your body and vice versa. Hold each side for about 30 seconds.

Get Professional Help

If you have chronic back pain and you want to know how to reduce back pain naturally, you might benefit from professional help. A digital clinic such as MSK and bodily remedy startups can help you with exercises and stretches to relieve pain in your lower back.

Or you might be better off seeing a massage therapist who can help relieve tight muscles and knots in your back and shoulders. A massage therapist can also suggest stretches and exercises that you can do at home.

You can also visit a physical therapist who can help relieve your pain and correct your posture. A physical therapist can also recommend exercises that you can do at home to relieve pain in your back.

Stop Doing These Things

If you want to know how to reduce back pain naturally, you should stop doing these things:

Don’t sit for long periods of time

This can put strain on your lower back muscles and lead to pain. If possible, take breaks from sitting and try to find ways to take your tasks standing or walking.

Don’t sleep on your stomach

When you’re sleeping on your stomach, your neck muscles are forced to support your head. This puts a lot of stress on the muscles of the neck, which are not naturally designed for this kind of strain. You should sleep on your back or side.

Don’t sleep with a pillow that’s too fluffy

If you’re trying to find ways to reduce back pain naturally, avoid using pillows that are too fluffy. These can cause you to bend your spine in unnatural ways, which can lead to pain.

Don’t lift too many heavy things

If you have a job where you have to lift heavy things, try to do it with proper posture. If you have to lift things at home, try using your legs and hips to lift them, not your back.


Regular acupuncture sessions can help ease chronic back pain. It’s thought that the insertion of acupuncture needles into certain points on the body can help to reduce stress and pain in other areas of the body.

You can also try self-acupuncture, which can be done with a device that lets you insert acupuncture needles at home. Be sure to talk with your doctor before trying any new therapies.

Final Thoughts

If you want to know how to reduce back pain naturally, you have to keep in mind that it’s not something that goes away overnight. It takes time and effort to strengthen the muscles in your back, improve your posture, and relieve back pain.

You can start by sitting up straight at work and at home by using a back support. You can also stretch and exercise regularly to build strength in your back.



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