DIY: At Home Remedies For Back Pain

If you've ever experienced back pain or join pain, you certainly know how essential it is to find quick relief. Whether you're unable to make it to the doctors or are stuck between medications, here are three pain remedies you can try at home using only a few ingredients. 

Hot & Cold Therapy

What you will need:

  • Ice pack 
  • Hand towel
  • Microwavable heat pack
  • Long grain white rice
  • Fabric

The quickest way to relieve joint pain is to grab the ice pack from the freezer or throw a heat pack in the microwave. Heat and cold therapy can be wonderful for reducing pain if you use them in the right way. Stiff, tense, and sore muscles can be soothed with heat.

If you don't have a microwavable heat pack laying around, a simple solution is to make your own! It's very easy. Simply sew a small square or rectangle tube and fill it with long grain white rice. Sew it shut, and pop it into the microwave for a few seconds. The warmth will stimulate blood flow and increase circulation.

Burning joint pain can be relieved with cold therapy rather than heat. The cold numbs the area and can reduce inflammation. If a cold pack is not available, try using any old pack of frozen vegetables or ice cubes wrapped in a hand towel. Apply it to the painful area and the pain should subside within minutes. 

Herbal Soak


  • Epson salts
  • Baking soda
  • Tea
  • Large basin or tub

Herbal soaks are a great way to reduce pain as well as remove toxins from the body. Although it may not relieve all the pain, filling up a bathtub with this recipe will surely help. If you intend on using it in the bath, pour two cups of Epson salts, one cup of baking soda, and the equivalent of six tea bags into a bathtub full of warm water. Allow the tea to steep for a few minutes before getting in. Try soaking for at least twenty minutes before getting out to get the full benefits. 

Creams & Salves

Materials you'll use: 

  • Chili powder
  • Oil
  • Beeswax
  • Double boiler
  • Storage jar

Chili peppers are loaded with a chemical compound called Capsaicin. Capsaicin can be used as an topical analgestic by mixing it with other ingredients to make creams and salves. To make a pain relief cream, combine three tablespoons of any type of chili powder (although cayenne and habanero are often used) and one cup of oil (grapeseed, almond, and olive work great).

Heat the mixture in a double boiler for at least five minutes, and then add 1/2 a cup of beeswax. Continue to stir the heated mixture until everything has blended well. Remove from heat and refrigerate for ten minutes. Feel free to whip the mixture for a creamer texture. To make a salve rather than a cream, simply add twice as much beeswax.

Should you need more professional help with your back pain, consult reputable services like The Chicago FIX.