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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 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 Iodex range that can help with treating 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 your back allowing you to move 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 82 percent of people who experience pain say they feel it in their lower back.1

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!

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 bodyweight providing the pressure.3

A look on YouTube will give you plenty of exercises for use with the foam roller, but one way you can get started, is with a simple tennis ball, as recommended to Voltaren by physiotherapist Doron Shimoni:

  1. Lie on the floor on your back, with your knees bent.
  2. Place the tennis ball directly under the tense spot in your back. Hold for 20 to 30 seconds.
  3. To add more pressure, gently rotate your body to lean on the tennis ball. You can also cross one ankle over the opposite knee to increase the pressure.


A runner using a foam roller on calf muscle

Heat Treatment

Applying warmth to your back can often provide short-term back pain relief. 

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.4 Losing those extra pounds 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.6


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 women stretching on the floor, lying on her back with her knees tucked up to her chest

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.

A women doing yoga on the floor, lying on her back flat with her knees pulled to her chest

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 stretch for 20-30 seconds, repeat with the other leg. Repeat 5-10 times for each leg

A women in a yoga pose, posed on her left knee and shin, and right hand, extending her left foot straight behind her and her right hand out infront

Bird Dog

Come to all 4s and 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 pain relief, and help you get back in perfect shape.

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Treatment by pain type

Knee pain, elbow pain, back pain, neck pain. Pain relief is not one-size-fits-all. Whatever kind of pain symptoms you’re experiencing - Iodex has got you covered. 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.

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