9 Most Effective Natural Cures for Back Pain

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. The pain may have a sudden onset or can be a chronic pain; it can be constant or intermittent, stay in one place or radiate to other areas. It may be a dull ache, or a sharp or piercing or burning sensation. The pain may be felt in the neck (and might radiate into the arm and hand), in the upper back, or in the low back, (and might radiate into the leg or foot), and may include symptoms other than pain, such as weakness, numbness or tingling.


Back pain is one of humanity’s most frequent complaints. In the U.S., acute low back pain (also called lumbago) is the fifth most common reason for physician visits. About nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year.

Unfortunately, the spine is a complex network of nerves, joints, muscles, tendons and ligaments, and all are capable of producing pain. That is why treatment for back pain is difficult. Large nerves that originate in the spine and go to the legs and arms can make pain radiate to the extremities.

Here is a list of the 9 most effective natural cures for back pain:

1. HEAT. Heat therapy is useful for back spasms or other conditions. A meta-analysis of studies by the Cochrane Collaboration concluded that heat therapy can reduce symptoms of acute and sub-acute low-back pain. Some patients find that moist heat works best (e.g. a hot bath or whirlpool) or continuous low-level heat (e.g. a heat wrap that stays warm for 4 to 6 hours). Cold compression therapy (e.g. ice or cold pack application) may be effective at relieving back pain in some cases.

2. PHYSICAL THERAPY. Physical therapy and exercise, including stretching and strengthening (with specific focus on the muscles which support the spine), often learned with the help of a health professional, such as a physical therapist. Physical therapy may be especially effective when part of a ‘work hardening’ program, or ‘back school’.

3. MASSAGE. Massage therapy, especially from an experienced therapist, may help. Acupressure or pressure point massage may be more beneficial than classic (Swedish) massage.

4. SPINAL MANIPULATION. Manipulation, as provided by an appropriately trained and qualified chiropractor, osteopath, physical therapist, or a physiatrist. Studies of the effect of manipulation suggest that this approach has a benefit similar to other therapies and superior to placebo.

5. ACUPUNCTURE. Acupuncture has some proven benefit for back pain; however, a recent randomized controlled trial suggested insignificant difference between real and sham acupuncture.

6. THE ALEXANDER TECHNIQUE. Organized exercise programs using these therapies have been developed. The Alexander Technique was shown in a UK clinical trial to have long term benefits for patients with chronic back pain. The Alexander Technique is a technique of body reeducation and coordination, accomplished through physical and psychological principles. The technique focuses on the self-perception of movement and has applications in alleviating back pain, promoting rehabilitation after accidents, improving breathing, playing musical instruments or singing, and other stress-related habits.

7. MAGNETS. Some patients swear by the use of magnets for treating back pain. Special magnet patches can be placed around the affected area. However, preliminary scientific studies of magnets for pain have produced mixed results. Some studies, including a recent National Institutes of Health (NIH) clinical trial for back pain, suggest the possibility of a small benefit from using magnets for pain. However, the majority of rigorous studies have found no effect on pain. More research on magnets for pain is needed before reaching any firm conclusion.

8. INVERSION THERAPY. Inversion Tables and Gravity Boots are popular for relieving all types of back pain. By inverting, you reverse the effect of gravity on your back, which provides relief for back pain and has many other health benefits. Inversion is one of the most popular natural cure for back pain but conventional medicine remains skeptical that it provides any real benefit.

9. HERBAL TREATMENTS. A systematic review of randomized controlled trials found that some herbal medicines are effective, natural treatments for back pain. There was strong evidence for short-term improvements in pain using Harpagophytum procumbens (Devil’s claw). Two moderate-quality trials utilizing Salix alba (White willow bark) found moderate evidence for short-term improvements in pain. Also found to be more effective than placebos is Capsicum frutescens (Cayenne) using various topical preparations.