Are you suffering from constant back pain? Lower back pain, also called lumbago, can occur to anyone and can be pretty annoying to handle. In addition, some underlying damage to your ligaments or muscles of the back causes back pain as an after-effect. However, Instant home remedies for back pain relief mentioned in this article naturally help deal with the issue. Read on to learn more!

Best Home Remedies for Back Pain Relief:

Several reasons result in back pain, and it is necessary to start dealing with this issue as soon as possible to prevent permanent damage. We present you with some of the best home remedies for back pain that can be implemented quickly and help provide you relief at the comfort of your home.

1. Heat or Ice for Back Pain:

Heat and ice pack is considered an effective and instant back pain relief (1). Using an ice pack can be beneficial when you want relief from strain right after an injury. This process helps reduce inflammation in your back, creating a numbing effect from the intense pain. In addition, you can get relief from stiff and achy muscles by using a heating pad (2).

Caution: Make sure to cover frozen vegetables with a towel to avoid frostbite. You can use a hot water bottle and be safe not to burn your skin in the process.

2. Anti Inflammatory Foods:

If you want to reduce the risk of back pain flare-ups, you need to make some changes to your diet. Foods that are high in antioxidants have an anti-inflammatory effect giving you relief from back pain, according to scientific evidence (3). Mediterranean diet has all the qualities that can be beneficial for back pain. Here is the list of some of the anti-inflammatory foods you can include in your diet:

• Seafood like shellfish, anchovies, sardines, mackerel, salmon, tuna.
• Raspberries, blueberries, strawberries.
• Dark leafy vegetables.
• Seeds and nuts.
• Pulses and legumes.
• Spices and herbs like turmeric, rosemary, cinnamon, oregano, garlic, cloves.
• Olive oil and olives.

3. Losing Weight:

Losing extra weight helps lighten the excess load on your back, reducing pain naturally. In addition, when you lose all those extra pounds, it helps reduce the additional mechanical force on your spine, which helps with the pain in your back. If you find it difficult to lose weight, you can find assistance from a doctor who will assist you come up with a personalized diet and exercise plan.