An elderly man doing a back-stretching yoga poses for relieving back pain

6 Home Remedies for Back Pain Relief

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When back pain kicks in, it can really knock you off track, so it’s a good plan to have a range of ideas of home remedies for back pain relief at your fingertips.

When thinking about how to get rid of back pain, there are several products in the Voltarol range that relieve back pain. But knowing about and understanding several home remedies for back pain means you can complement medication by taking other actions... yourself.

After all, tackling the problem from several angles means you have a higher chance of moving freely again, whether that is jumping on the trampoline with the kids, or simply standing long enough at the kitchen counter to bake those perfect scones.

Back pain is very common. In fact an incredible 94 percent of people who experience pain, say they feel it in their lower back.

You can find out more about the causes here, but read on to find out how to help it.

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Home Remedies for Back pain

Whether you need lower back pain remedies, or upper back pain remedies, there are plenty of solutions that are helpful for both. Some areas to consider are:

  1. Improve your posture
  2. Foam rollers
  3. Heat treatment
  4. Think about your diet
  5. Adjust your sleep position
  6. Stretching

There is more information... on each of these below, so have a look and see which ones could be right for you.

Improve Your Posture

It sounds like a simple solution, but when thinking about how to get rid of back pain, improving the way you hold yourself can make a real difference. Some things to consider are:

  1. When sitting, make sure it is in a supportive chair, where your hips are higher than your knees. Avoid chairs that are too low or soft, such as sofas.
  2. Keep your neck in an upright position and don’t let it poke forward.
  3. When working at a desk, avoid twisting movements by keeping your keyboard, mouse and telephone within easy reach. Your elbows should be at desk height with your chair pulled right in underneath. Use a pillow or rolled up towel in the small of your back if it needs extra support.
  4. When driving, take frequent breaks and actually get out of the car for a wander around. Maybe even do a quick bit of stretching!

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Foam Rollers

Foam rollers are a popular choice for relieving pain in back muscles. The rollers effectively act like self-massage, with the user’s body weight providing the pressure.

A look on YouTube will give you plenty of exercises for use with the foam roller, but one way you can get started, is by lying on the roller with it lengthways along your spine, and knees bent. Reach your arms to the ceiling, palms facing in, and circle them back out, around, and in. While doing this, raise one leg, and straighten it. Lower slowly, and then do with the other leg.

A runner using a foam roller to relieve pain in back muscles

Heat Treatment

Applying warmth to your back can often provide short term back pain relief. Using a Voltarol Drug Free Heat Patch* gives you up to 8 hours of targeted heat, to relax tight muscles, and help tackle pain. Read the label before use.

Applying a hot water bottle to the area can also be very effective as a lower back pain remedy to reduce pain, or run yourself a warm bath, and climb in for a long, relaxing soak.

Think About Your Diet

Eating a balanced diet is always going to be helpful in making sure your body gets all the nutrients it needs to strengthen and repair itself.

It is also worth noting that if you are carrying excess weight, it can put added strain on your back. Losing those extra kilograms is a great way to give your back a break, and rediscover the joy of movement.

Adjust Your Sleep Position

Getting the right support from your mattress is crucial in helping with back pain at night. Finding the appropriate firmness to provide relief while keeping your body supported is important, no matter what position you like to sleep in.

You should then try and keep your spine in a straight position, so avoid using too many pillows, which can push your head out of line, and consider putting a pillow between your knees if sleeping on your side, or under them if you sleep on your back.


The spine is designed to move, so limiting motion can make pain worse. Try some simple back stretches to provide back pain relief and improve movement. Remember to move slowly, never force your body into a painful stretch, and use an even, stable surface on which to stretch.

You can see a selection of back pain stretches here, but below are a few to get you started:

A woman doing a back flex as an upper back pain remedy

Back Flex
This one is a great upper back pain remedy. Lie on your back and pull both knees up towards your chest. Flex the head forwards until you feel a comfortable stretch in this position. Hold for 20-30 seconds. Repeat 5-10 times.

Woman holding her knees to chest to relieve back pain

Knee to chest
Lie on your back with your knees bent and both heels flat on the floor. Place both hands behind one knee and bring it as close to the chest as possible. Hold the stretch for 20-30 seconds, repeat with the other leg. Repeat 5-10 times for each leg.

A women in a yoga stretch to provide back pain relief

Bird Dog
Come to all fours on your hands and knees, feet hip width apart, shoulder blades pulled slightly together. Extend one leg backwards and stretch the opposite arm forward. Hold for 10 seconds, pulling your toes downwards so your heel is extended. Then swap arms and legs. Aim for 10 on each side.

Incorporating changes such as these into your everyday life should start to provide some relief, and help you rediscover the joy of movement.

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Treatment by pain type

Learn all about the causes, symptoms, and pain treatments for the type of pain you’re experiencing so you can get back to doing those little things that bring you joy.