Natural remedies for back pain

Back pain is a common problem, and there are natural remedies which can help. Find out about home remedies for back pain. 


Start walking

Take up yoga or pilates

Take a hot bath

Try simple stretches for lower back pain

Can I take CBD oil for back pain?



There’s no miracle cure for back pain, but there are things you can do to help your body cope. Simple activities, like walking and stretching, are known to help strengthen your core muscles and aid recovery. But what about newer back pain ‘cures’, like cannabidiol CBD oil. What can they do for back pain?

Read on to find out which natural treatments for back pain are worth trying.

## Start walking

Experts used to recommend that people rest until their back pain had passed, but recent research shows it’s better to keep moving as much as you can. In fact, regular physical activity may help to reduce back pain and speed up your recovery. There’s also evidence to suggest that regular aerobic exercise can help to prevent back pain from returning.

Walking is a good place to start. It’s a low-impact exercise that can help to strengthen your core muscles without putting too much strain on your back. And you don’t have to walk particularly fast to help your back. 

If you don’t like walking, consider swimming or cycling short distances instead. You can find more information on [easy aerobic exercises](/exercises/low-impact-exercises) that may help you to manage back pain.  


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## Take up yoga or pilates

Activities like [yoga](/yoga-pilates/yoga-guide) and [pilates](/yoga-pilates/pilates-guide) can strengthen the muscles and ligaments that support your back. These activities can correct your posture and encourage the release of endorphins, a natural chemical that can help improve your mood. You don’t have to be particularly fit or flexible to practise yoga, and you should be able to find a local class that suits your fitness level. 

__Note:__ Gentle exercise may make your back feel sore at first, but the pain should ease as you start to build up your strength and flexibility. If doing yoga or pilates is painful, stop exercising and speak to a doctor. They can check if it’s safe for you to continue. A doctor may also be able to recommend some guided exercises to help with the pain. 

 ## What about acupuncture?

If your back pain is causing you real discomfort, you may be tempted to try something like [acupuncture](/alternative-medicine/acupuncture), a form of alternative Chinese medicine. It involves having fine needles pushed into the skin. Some people find acupuncture helpful, but there isn’t enough evidence to show that it is an effective treatment for back or muscle pain. 


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## Take a hot bath

Heat may help to ease your back pain. Take a bath, or place a warm compress or hot water bottle on your back. Test the temperature of the compress or hot water bottle before use, as it could accidentally scald or burn your skin if it’s too hot.


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## Try simple stretches for lower back pain

Gentle [lower back pain stretching exercises](/back-pain/lower-back-pain-exercises), such as knee rolls, back extensions and pelvic tilts may help to relieve back pain and strengthen the muscles that support your spine. 

__Note:__ If stretching at home causes you severe pain, stop stretching immediately and speak with a doctor. 


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## Can I take CBD oil for back pain?

Some studies suggest that cannabidiol (CBD) oil, a chemical that is naturally found in cannabis plants, may help to relieve certain types of pain. There is some evidence to suggest that CBD oil may be useful for certain types of pain, but more research is needed before cannabis products can be medically recommended for pain relief.

Cannabis-based products may also have unknown side effects, so it’s important to speak to your doctor before using CBD oil for back pain.

Find out more about [CBD oil](/cannabis-cbd/cbd-oil-the-facts) and if it does offer any potential health benefits.


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