top of page

The 10 best natural medications for a sore back

Back pain can be an extremely uncomfortable experience and make performing day-to-day tasks difficult for any individual who is suffering. It’s a common problem that many of us suffer from but often just neglect until it gets too painful to ignore. The back and spine work to support the bodies weight and are essential for every day movement. Fortunately, we have ten natural remedies you can try without having to resort to pain relief medication.

1. Low impact activity

While it may feel like you don’t want to get up and move, low impact exercise can actually help alleviate back pain. Activities such as walking, swimming or yoga can be a great way to ease some discomfort. These activities can help the tension in your back to loosen and release pain-easing endorphins.

2. Stretch it out

Some simple back stretches are a great way to also loosen the muscle and ease some of the discomfort you're feeling. It’s important to only stretch in ways that don’t cause the pain to intensify and hold each stretch for at least 30 seconds.

3. Skip the high heels

Shoes that have a high heel or platform can put strain of your back muscles and throw your back out of alignment. It’s important that you wear shoes that provide maximum support if you already suffer from back pain.

4. Get enough sleep

Poor sleep can be a cause of back pain as well as making us feel pain more intensely. Make sure you invest in a high quality mattress and get the recommended 8 hours a night.

5. Work to reduce stress

Stress and anxiety can be a major cause of back pain so working to help reduce this can go a long way in naturally relieving pain. Engaging in meditative practices, breathing exercises and yoga are all great ways to de-stress.

6. Increase vitamin D

Taking a vitamin D supplement may help with the symptoms of back pain if you have low levels of vitamin D.

7. Magnesium

Like vitamin D, magnesium has been shown to help relieve pain and relax the muscles. It is one of the most important minerals in the body so supplementing with magnesium may go a long way in decreasing your discomfort due to back problems.

8. Use ice

Ice is a great pain reliever, especially if back pain is the result of a sport injury. It’s fantastic for reducing swelling and blocking pain signals. Using a cold compress for up to 20 minutes 3-4 times per day is recommend when using this as a pain relief tool.

9. Work on your posture

Poor posture can lead to back pain in the first place so working on correcting it can be a good way to manage the pain and prevent it from happening again in the future. Whether you are sitting or standing, good posture is essential for preventing back pain.

10. Massage Therapy

Massage therapy is a great way to alleviate back pain as it can loosen the tense muscles, decrease stress and manage anxiety. Here at Pen Pen Wellness, we specialise in massage therapy and can help you manage your back pain in a natural and safe way. We are committed to providing you with the best service and helping you on your journey to recovery.

944 views0 comments

Recent Posts

See All


bottom of page