15 Natural Home Remedies For Back Pain Relief

November 1st, 2022
If you've been experiencing pain in your knees and joints, you are definitely not alone. Millions of people around the world are experiencing chronic knee pain and inflammation daily.

If you've already seen a doctor, they've probably already given you a prescription for medication to alleviate the pain. Or maybe you're searching for natural remedies to relieve these unwanted symptoms that can be done from the comfort of your own home.

If so, you're in the right place because that is exactly what we are going to discuss in this article. 

Be sure to read until the end because there's one remedy that not too many people know about.

Your Back Pain Treatments at Home - 15 Natural Remedies

1. Ginger 

1-ginger-natural home remedies for knee pain
If your knee pain is caused by arthritis or muscle strain, the best natural treatment to use is ginger. Ginger has anti-ulcer, anti-inflammatory, and antioxidant properties that will help alleviate your knee pain and boost your immune system. 

The ginger treatment is efficient externally and internally, as you prefer to administrate it. You can add your ginger to the painful area with water or consume it in your food or tea. Ginger can also go great with milk; for best results, continue the ginger treatment daily until you feel an alleviation of knee pain. 

Even if it is a natural treatment, ginger can also cause side effects. The most common side effects are nausea and heartburn. It is essential to observe the way your body reacts to this treatment and stop taking it if you feel such symptoms.

2. Turmeric 

Turmeric is another natural remedy for knee pain that you will find in the form of a yellow powder. It comes from grinding turmeric plant roots and is commonly used as an ingredient in Asian cuisine. Turmeric will empower your immune system’s response to pain and health conditions and also has anti-inflammatory properties. 

You can add turmeric to your food, drink turmeric tea, or mix it with milk. If you don’t want to consume it, you can create a turmeric paste and apply it to your affected knee. This post from MedicalNewsToday tells you how to use turmeric in the kitchen to make the most of this ingredient. 

Note, though, that you shouldn’t overdo it. Consuming too much turmeric can have side effects, such as upsetting your stomach, and it will not be as efficient with your knee pain either. Moderation is vital when you follow a turmeric treatment. 

3. Wormwood

Wormwood is well-known as a treatment for different types of pain, including knee pain. It has anti-inflammatory properties, and it works great as a pain reliever. 

According to a study from 2017, topical wormwood treatment has an efficiency similar to the piroxicam gel, and it can successfully ameliorate knee osteoarthritis. After using wormwood ointment as a treatment for just a couple of weeks, participants in the study presented no knee pain. 

There is also one significant animal study that attests to wormwood's anti-inflammatory and pain-relieving properties, thanks to the flavonoids found in the plant. 

Wormwood can be administrated as a tincture, tea, or in the form of dried herbs and tablets. This plant is also an ingredient in absinthe. You want to visit your doctor before starting a wormwood treatment to ensure it will not interact with a potential health condition you might have or other treatments. 

4. Boswellia

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Boswellia is an extract in the form of a resin that comes from the Boswellia tree, and it is also known as Indian frankincense. This Indian plant extract was used for its anti-inflammatory properties for centuries, and it is just as efficient nowadays. This remedy reduce rheumatoid arthritis, asthma, and inflammatory bowel disease symptoms. 

Boswellia essential oil contains active compounds that help with inflammation and pain in different parts of your body, not just knee pain. You can also dilute it in a carrier oil and apply it to the affected area of your body to relieve pain. This will allow the active compounds to enter your skin and reduce discomfort. Make sure you try this treatment on a small part of your skin to see if there are any side effects.

This Indian frankincense can also be used as an ingredient in different smoothies or cream soups. However, check with your doctor before starting this treatment to ensure it will not interact with other medications you might be taking. 

5. Lemon

5-lemon-home remedy for knee pain
A more accessible treatment for knee pain is lemon. This citric fruit is rich in citric acid, which efficiently reduces uric acid in your body. Uric acid facilitates the development of arthritis which may cause knee pain. On top of the citric acid, lemons also have anti-inflammatory properties, which make them helpful in reducing and even eliminating inflammation and swelling in the knee. 

Lemon tea and lemon water are the most common ways to consume lemons if you want to start this treatment. You can also mix lemon peels with warm sesame oil and wrap the mixture in a cloth. Place this mix on the hurting knee and repeat the treatment twice daily for best results. 

6. Cayenne pepper 

The main reason Cayenne peppers can be an excellent home remedy for reducing knee pain is their high concentration of Capsaicin. This component has pain-relieving properties and stimulates circulation and blood flow. 

Like most home remedies in this list, Cayenne peppers can also be ingested or applied directly on the knee. You can add them as a spice or ingredient in your food and, thus, incorporate them into at least one of your daily meals. To apply it on your hurting knee directly, mix the Cayenne pepper powder with warm olive oil in a ratio of two tbs of powder to 1/2 cup of olive oil. Apply the mix on your knee twice a day for a week to see the best results. 

7. Cloves

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Cloves are rich in components that have anti-inflammatory properties, such as Eugenol. This compound can prevent arthritis and significantly reduce its symptoms, such as pain and inflammation in the affected areas. You have two best ways to add cloves to your daily diet:

Add between two and four cloves to your stew or soup, which will not only help relieve your pain but also add an exciting taste to your food. 

Infuse a few hot cloves into your warm beverages and remove them before drinking them. 

8. Eucalyptus 

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According to research, eucalyptus may help with pain relief, but it can also have analgesic properties when used as an oil. Eucalyptamint is an OTC product known generically as methyl salicylate topical. This product treats backache, arthritis, bruising and other types of pains caused by sprains and strains. 

American Journal of Physical Medicine and Rehabilitation published a studyTrusted Source that involved applying eucalyptamint on ten subjects on the anterior skin of the forearm. The conclusion was that “Eucalyptamint produced significant physiologic responses that may be beneficial for pain relief and useful to athletes as a passive form of warm-up.”

It is strongly recommended to dilute the eucalyptus oil on the skin for safety reasons. You can use olive oil to cut the eucalyptus oil. Your final oil mix should contain 1% to 5% eucalyptus oil and 95% to 99% carrier oil. In a more straightforward form, you can add from one to five eucalyptus oil drops to one ounce of olive oil or other carrier oil you choose. 

9. Peppermint

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Peppermint has a history as a pain reliever and anti-inflammatory treatment that goes back thousands of years. This hybrid mint herb is rich in menthol, which makes it very efficient in reducing inflammation and joint pain. It is also one of the first plants used in natural medicine. When it gets in contact with the affected area, menthol has a cooling effect and reduces pain, swelling and tension. 

Peppermint essential oil is one of the fastest treatments for reducing pain and inflammation when it is used topically. 

Like most essential oils, if you want to apply this oil to your skin, you must dilute it first. Mix a few drops of peppermint essential oil with one ounce of carrier oil such as olive oil, coconut oil, or jojoba oil. Apply the mix on the affected area daily until you notice results. 

10. Mustard oil

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Mustard oil is an excellent home remedy for pain and swelling conditions. Its main benefit is blood flow stimulation in the affected area, which diminishes the pain and inflammation in joints and muscles. 

This oil is just as efficient for knee pain treatment. For best results, mix your mustard oil with a chopped clove of garlic. Gently use your palm to apply this mix to your injured area. Repeat this treatment several times a day to eliminate the pain. 

11. Coconut oil

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Coconut oil is one of those miracle oils that you can use in various situations. The dried pulp of the coconut fruit is pressed to extract the coconut oil, which has a lot of healthy benefits. This oil can boost the immune system and treat joint and knee pain and muscle cramps. 

Thanks to its anti-inflammatory properties, coconut oil is known for being an efficient treatment in knee pain cases. This oil also has analgesic properties and a high concentration of lauric acid. All these properties support relieving knee pain. 

You can add coconut oil to your diet, such as in smoothies or cooked dishes. You also have the option to massage your knee with this oil or apply it to the hurting area with a cloth.

You can mix coconut oil with other essential oils of your choice when using coconut oil as a massage oil. Coconut oil will support blood circulation in the affected area, which will help heal your knee faster. 

12. Lavender oil


Lavender oil can be an excellent treatment for knee pain and other types of pain and inflammation, according to a 2015 studyTrusted Source. In this study, researchers applied diluted lavender oil to the affected areas of the subjects. The results showed that this treatment is just as efficient as the medical treatment with tramadol. The study concluded that lavender oil could successfully treat pain and inflammation in different body areas, including knee pain. 

To use this treatment, mix ten drops of lavender essential oil with one tbsp of olive oil or other carrier oil of your choice. Use this diluted oil to massage your hurting area. Self-massage works great if you apply it locally, but you can also try a professional massage for more benefits. 

13. Rosemary oil 

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Rosemary oil mail relieves pain like the other essential oils on this list. According to researchers at state thatTrusted Source, Rosmarinus officinalis L., commonly known as Rosemary, might help with inflammation, bone pain, muscle pain, headaches, and seizures. As secondary benefits, rosemary oil might also show results in boosting memory and relaxing muscles. 

For the best treatment, mix three to four drops of essential Rosemary oil into one ounce of carrier oil. According to research, this oil will work with opioid brain receptors, also known as pain receptors. Rosemary oil helps reduce and even eliminate pain in patients of opium withdrawal, according to a 2013 clinical trialTrusted Source. 

14. Garlic

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Garlic is a natural pain reliever thanks to its high levels of selenium and sulfur. These two components are known for reducing pain in both joints and muscles. One of the fastest ways to use garlic as a pain reliever is by mixing warm garlic paste with olive oil or other carrier oil. Apply the mix to the affected area. 

Include garlic in your diet along with other anti-inflammatory fruits and veggies. It is recommended to have at least four to five servings of anti-inflammatory foods daily. These foods will help reduce and even eliminate inflammation in the affected areas of your body and the pain that comes with it. 

15. Epsom salt 

Epsom salt is a great pain reliever thanks to its concentration of sulfate and magnesium. Magnesium is one of the best active components that help eliminate inflammation in different body parts, not just the knee. 

The most common and efficient way to use this treatment is by taking Epsom salt baths. The warm water will activate all the components in the salt, helping your body absorb them better. Such soak baths will also stimulate your blood circulation, and good circulation can eliminate knee pain. 

For a proper soak bath, add one cup of Epsom salt into your bathtub and fill it with warm water. Feel free to enrich the benefits of your bath by adding a few drops of essential oils such as peppermint oil, Indian frankincense, or lavender oil. Stay in such a bath for about one hour every evening to see improvements in your knee pain. An Epsom salt bath can also help you relax and improve your sleep quality after a stressful day. 

When to See a Doctor

Natural pain relievers tend to be primarily efficient for mild pain and inflammation. If you suffer from worse pain, you might have to combine such natural remedies with medication prescribed by your doctor. 

You need to talk to your doctor for the best treatment if you have severe or chronic pain and an underlining health condition. Also, if you start having pain without any apparent cause, your doctor will establish the proper diagnosis and healing steps you need to follow. 

Mike Jones

Senior Editor
Dr. Mike Jones is America trained chiropractor who specializes in sports injury and spinal health. He graduated from Palmer College of Chiropractic in the United States. Now he is practicing in Singapore.