How can I relieve back pain at home?

5 ways to get you back pain under control

S.A.C. Dip (Diet, Exercise & Fitness), Advanced Human Anatomy & Physiology Level 3
Ask Louise

19 February 2021

How can I relieve back pain at home?

Do you suffer from back pain? Well, you're not alone. Back pain is one of the most common issues today; and lower back pain, in particular, is a big issue. It is thought to be among the top ten diseases and injuries worldwide.1

There are many contributing factors in back pain, including posture, obesity and age, and the treatment options are variable.

A lot of the time back pain can be managed at home, through measures such as:

  1. Watch your workouts
  2. Get to the root cause
  3. Try a herbal remedy
  4. Look at your diet
  5. Think about how you are sitting

Let's look at how these steps can help in a little more detail.

1. Watch your workouts

Are you of the belief that your home workout can ease out the tension in your back? Well, just be careful there!

Your activity levels should really be dictated by the kind of back problem you are suffering from. For example, we really need to avoid harsh movements with the likes of an injury or sciatica. Any strenuous activities (I am thinking movements like plank, sit-ups, or weight lifting here) can put strain on the back muscles and make pain worse; so, stick to light stretching and walking to maintain mobility.

For more general aches and pains, though, some light exercise may ease out tension and stiffness. Try following some YouTube videos on Yoga; then, once you know a few stretches, you can incorporate them into your day whenever you are feeling a little bit tight or uncomfortable. This kind of exercise helps to loosen up the body and ease tension. You can find many beginners' yoga videos online, or search for one that focuses specifically on back pain.

2. Get to the root cause

You really can't begin to address back pain until you know what's going on inside your body. Unfortunately, this isn't something you can do alone; however, many doctors and physiotherapists will offer consultations over the phone or on Zoom if you cannot see them in person. This way you can begin to get the necessary advice to tackle your back pain from the comfort of your own home.

3. Try a herbal remedy

There are lots of herbal remedies on the market that are targeted towards addressing back pain. Here at A.Vogel, we focus on Arnica and Devil's Claw.

Atrogel Arnica gel can be applied directly to the affected area to help with pain. It provides quick, localised pain relief.

Devil's Claw, on the other hand, may be considered more of a long-term solution. It can be taken internally to help with the symptoms of back pain, but its effects are cumulative so it will take a few weeks for the results to show. It is not contraindicated with other medication, even other painkillers, and can be taken long-term if it's helping.

Atrosan® – Devil’s Claw tablets for muscle and joint pains

Atrosan® Devil's Claw is a licensed herbal rheumatism product made from extracts of Devil's Claw herb cultivated in the Kalahari without the use of artificial fertilisers, insecticides or fungicides. It can be used for joint pain and to reduce symptoms of back pain or other rheumatism pains in the shoulders and elbows, or for knee and other joint pains.

"This is a great product recommended by my Naturopath for chronic pain relief and it does take the edge off."

Read more customer reviews

4. Look at your diet

One simple way to tackle back pain is to look at your diet. Inflammatory foods are most likely to cause problems, so you may want to look at your intake of things like alcohol, refined sugars and processed foods. Meanwhile, omega-3 and magnesium can be quite helpful in getting inflammation and pain under a little more control. So, hone in on fresh leafy green vegetables, oily fish, nuts and seeds, and the like!

People also often don't realise that water can influence back pain. If you are dehydrated it is likely to make pain more pronounced, especially if the discomfort is located in the lower back. So, get focused on increasing your water intake and have a look at our blog filled with tips on how to consume more, if you need a helping hand!

5. Think about how you are sitting

Sometimes back pain is simply the result of spending too long in a particular position, whether that is slouched on the sofa or curled up over your laptop. The easiest solution here is to first, get moving more so your body doesn't seize up into that awkward position! And next, work on making changes to how you sit.

Instead of lying horizontal on the sofa, sit up straight with your feet on the ground and pop a cushion behind your back. When you begin to feel your body curl over like a wilted flower, imagine a string attached to your head is pulling your body back up again.

At your desk, set up the screen so that it is at eye level, place the feet firmly on the ground and add a cushion for support to your back. Cutting down your phone use in favour of activities that don't force your body into a hunched position, will also be beneficial for the back.

And remember, if your pain does not subside despite trying out these home remedies, make sure to visit your doctor.

My Self-Care Tip: Apply heat to help back pain

Find out how applying heat to the back can bring some pain relief.



A.Vogel Atrosan Devil’s Claw tablets for aches and pains, 60 tablets

30 tablets

£ 10.99

find your local stockist

Relieves muscle & joint pain, backache and lumbago. Also available in 60 tablet size.
More info

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