Simple Back Pain Relief Remedies

Do you know that 80% of people experience lower back pain at some point? For the elderly people, back pain can be due to osteoarthritis and spinal stenosis (abnormal narrowing of the spinal canal). It can also be due to diabetes nerve pain. There are several over-the-counter pain relievers to ease the pain. Before you do that try the following back pain relief remedies. However, do note that seeking medical advice is important if your pain persists.

back pain relief remedies

Three Simple Back Pain Relief Remedies

#1. Take a Rest 

Rest for about a minute and assess your pain level. The spasm may pass. But do not take a bed rest. This will lead to a lack of activity and muscle will grow stiff and will weaken. It will also lose its flexibility and will be susceptible to injury.

According to Jae Jung, MD, associate professor of orthopedics at the David Geffen School of Medicine at the University of California-Los Angeles, the moment the spasms and sharp pain subside, get up and walk as this will help ease the stiffness as well as the pain.

#2. Stretch Your Quadratus Lumborum

Work out your back by stretching your quadratus lumborum (QL), a lower back muscle. 

There are several ways to do QL stretching. It can be done lying down, sitting down or standing. Personally, I prefer to do laying down. First thing in the morning before I get out of bed, I will lay motionless for a few seconds. Then I stretch my arms to the side. Keeping the knees together, I raise the knees slightly and turn it to one side whilst maintaining my posture straight by having my face looking upwards. Hold for a few seconds (increase the timing as you progresses every day) then I raise my knee and rotate to the opposite side.

The photo below, taken from Hands from Heaven best illustrate the technique.

back pain relief remedies with lying knee roll over

If you prefer to do QL stretching sitting down, then watch this video on how to do so.

Sometimes when you are out for a walk, you can stop and do QL stretching standing. To do this, stand up straight (lol!). Then extend both hands to your left with your palms clasped. Hold for a few counts. Then face the opposite direction and repeat. Easy right? Or see photo below to get an idea of the movements. This photo is taken from ScienceofSpeed.

QL stretching standing for back pain relief

#3. Ice Pack Remedy

Ice is effective in relieving back muscle pain especially in the first 48 hours of injury. It will reduce the swelling, numb the affected tissues and gives you a slight pain relief (by slowing down the pain impulses’ to the brain).

How does it work? As you know, ice will drop the body temperature of the affected area. This will cause blood to circulate to this area. Hence, bringing more oxygen that helps remove pain-causing toxins from the muscles. 

So when you have back pain, get some ice and wrapped it in a towel. Then get someone to apply to the area for 10 minutes. If there is no ice, run cold water over a towel, wring it out and use it as a compress.

Why Ice and not Heat Pack?

Heat should be applied after 48 hours whilst ice in the first 48 hours of an injury. If you apply heat too soon after the injury, it will cause the swelling to increase. This will give more discomfort for the back pain.

Back Supports & Braces

As a stop-gap measure, you may want to wear a back support or braces that you can buy from your local pharmacy or for a better deal, buy from A back support or back brace can relieve some of the pain. It also improves your back posture.


Follow these simple back pain relief remedies and be strong again like a superman! But if it persists, seek medical advice. 

Maintaining a consistent flexibility will help you to steer clear of back pains. Gentle Yoga is one of the best forms of exercise that will get you there. Give it a try for at least a month and you will see LOTS of improvement. I can vouch for this as I do this at least three times a week.

Do you suffer from back pain? How about sharing what's worked well for you. Feel free to use the comment box below.


lower back pain treatment


This article contains general information about back pain relief remedies. The information is not advice, and should not be treated as such.

You must not rely on the information in this article as an alternative remedy to your back pain problem. If you or someone you know is experiencing back pain, seek medical advice.

You should never delay seeing your doctor, disregard medical advice, or stop medical treatment because of what you learn from this article.


1. Diagnosis and treatment of low back pain: a joint clinical practice - NCBI



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Annie said…
I didn't know that I have to use ice. All these while I use heat pack. Thanks
AwT said…
I loves your example of doing the stretching exercise lying down. It was hard in the beginning but now it feels slightly better and more flexible
Anonymous said…
I agree with one of the readers that yoga is good for back pain.
Anonymous said…
After reading this article I now do standing QL strecthing exercise when I am in the queue. People look at me wondering if I am okay!
EdithRS said…
When I was pregnant I had bad back ache. So when picking up things on the floor, I squat instead of bending over.
JohnWilliams said…
I too agree doing stretching exercise is good for your back
Anonymous said…
If you have back pain AND fever and chills, make sure you get medical advice
Jeremy said…
If you have to buy over-the-counter medicine, try
Tylenol or Advil. I used these and it's ok for me.
LeeMengSeng said…
You may want to try acupuncture if your back pain persist.
60plus said…
Yes, we tend to confuse when to use heat pack and ice pack. So now we know!
60plus said…
Yes, it is always hard the first time but once your body get use to it, it gets more flexible. Don't give up and continue to do this daily.
60plus said…
Yoga has many benefits and the simple gentle yoga is good for everyone to try. It helps keep you more supple and flexible and yes, good for your back.
60plus said…
Ahaa, that's good. They probably will follow you soon!
60plus said…
Squatting instead of bending when you pick things up from the floor should be the way even when you are not pregnant. Thanks fro sharing this Edith.
60plus said…
Thanks John for the reaffirmation.
60plus said…
Please seek medical advice as back pain can be an early warning sign that your body is trying to tell you of an impending problem. I read that Spartacus lead actor Andy Whitfield's constant back pain problem was the first sign of cancer. So don't take it likely when you have back pain problem. Thank for this reminder.
60plus said…
Acupuncture can be a good alternative treatment for back pain problem but check with your doctor as well. Thanks Lee.
Interesting! Thats pretty cool!Keep up the good work! Physical TherapyThis site is going to be great resource.Thank You...