How to relieve back pain at home - Mayo Clinic Press (2025)

Back and neck pain can strike when you least expect it. The good news is that most back and neck pain gradually improves within a few days or weeks without a visit to your doctor. Often you can treat the injury or muscle strain on your own with some simple self-care strategies.

It’s appropriate to treat back and neck pain at home if your pain:

• Doesn’t progressively worsen over time
• Doesn’t spread to one or both legs or arms
• Isn’t accompanied by weakness, numbness or tingling in your legs or arms, or numbness in your genital area
• Doesn’t keep you from walking and generally going about your daily activities
• Gradually improves within three to six weeks.

If you have worsening pain or notice a change in signs and symptoms, contact your doctor. In some cases, back or neck pain can be a symptom of a more serious problem.

Read More: Common causes of back pain

There are a number of steps you can take to ease your discomfort and help your body heal. You may find that some options are more helpful than others. Listen to your body and do what’s most effective for you.

Heat or cold for back pain?

When you hurt, it’s difficult to think about anything other than your pain. You want relief, and you want it fast. Cold, heat or a combination of the two may help. Applying ice to a sore back or the base of the neck can numb the pain and may reduce some inflammation caused by a minor injury, such as a muscle strain.

Try wrapping an ice pack or a bag of frozen vegetables in a cloth and applying it to the painful area. Do this for the first day or two after your injury, every two to four hours. Don’t keep the cold wrap on the painful area for more than 20 minutes at a time.

Heat helps relax and loosen tense muscles, which can reduce pain. Use a heating pad or a moist towel warmed in the microwave and apply it to your back or neck. Or you can take a warm bath or shower. Apply the heat for up to 20 minutes three times a day. If you use a heating pad, never sleep with it.

Some people find that heat works best to relieve their pain. Others prefer ice or a combination of heat and ice. You might need to experiment to figure out what is most effective for you.

Nonprescription medications for back pain

Nonprescription pain medications are another way to quickly reduce pain and discomfort. These medications, called analgesics, help control pain by interfering with the development, transmission and interpretation of pain messages.

• Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) generally work best for relieving acute low back and neck pain. In addition to controlling pain, they reduce inflammation. Take these medications only in the recommended dose. Overuse can cause side effects, including nausea, stomach pain, or even stomach bleeding and ulcers. Large doses can also lead to kidney problems and high blood pressure.

• Acetaminophen: If you can’t tolerate NSAIDs, acetaminophen (Tylenol, others) may provide some pain relief if your back or neck is hurting. Unlike NSAIDs, acetaminophen doesn’t fight inflammation. When taken as recommended, acetaminophen has a low risk of side effects. Taking higher doses, however, brings an increased risk of liver or kidney damage.

• Topical pain relievers: These are creams, gels, sprays and patches that are applied to the skin at the area of pain. Topical pain relievers may help reduce mild to moderate pain without serious side effects — in part because they’re applied locally instead of being circulated throughout the body. Follow the directions on the label.

Exercising for back pain relief

When your back or neck hurts, your instinct may be to move less. Instead of mowing the lawn or going shopping, you head for the couch or your favorite chair. But one of the best things you can do is to stay active. Physical activity gets blood flowing to your sore spots, loosening tight muscles and releasing tension. It can also lift your mood and get your mind off your pain.

Try to keep up with your normal activities as much as possible. If you have a regular exercise routine, such as yoga, swimming or walking, stick with it as much as you can. If you don’t exercise regularly, make an effort to keep your body moving.

If your pain is more severe, you may need to take it easy for a day or two by cutting back on certain activities or exercises. But try not to restrict your range of motion or stop moving completely out of fear of pain. Even if your pain is telling you to lie down, bed rest generally isn’t recommended. Research shows that people who rest in bed take longer to recover than those who maintain their regular activities as much as possible.

Stretches to relieve back pain

If you’re feeling up for it, you might try doing some basic back stretches. Stretching helps improve flexibility and decrease tightness in the muscles that impact the neck and lower back.

By keeping your muscles limber, stretching can help relieve neck or back pain. It can also improve your overall range of motion and reduce the chances that you’ll re-injure yourself in the future or develop a new injury.

Before performing the stretches, you might try applying heat to the sore area to loosen tight muscles. If you have a sore neck, another option is to stand under a warm shower while you stretch.

Do the stretches slowly and gently without bouncing. The exercises shouldn’t cause pain. If they do, stop and check that you’re doing them correctly. Try the stretch again, but do it slowly and with less intensity. If the stretch is still painful, stop and talk to your doctor or a physical therapist before doing it again.

Lower back gluteal stretch

1. Lie on your back on a firm, flat surface.

2. Put your hands below one knee and gently pull your knee to your chest until you feel a stretch in your lower back. Don’t bounce.

3. Hold the stretch and then slowly return to the starting position.

4. Repeat the stretch with the other leg.

Sitting lumbar stretch

1. Sit on a chair.

2. Bring your chin toward your chest, and slowly bend forward as you bring your hands toward the floor until you feel a stretch in your lower back. Keep your elbows between your knees and don’t bounce.

3. Hold the stretch and then slowly return to the starting position.

Let your body be your guide as you decide how much activity to include in your day. Some stiffness and soreness is to be expected, but don’t push through activities, exercises, or stretches that cause an obvious spike in pain or worsen your condition.

Avoid painful movements, and if you need to, ease up on the intensity of your exercise routine. As the pain starts to improve, gradually return to your normal level of activity.

Read More: Back exercises in 15 minutes a day

Can massage help relieve back pain?

If you’ve had a professional massage, you know how good it can feel. But you may be wondering whether a massage is helpful for back and neck conditions or if it could make the problems worse.

Massage is generally safe for people whose back or neck is hurting. It helps relieve pain and discomfort by reducing muscle tension and relieving stress. Research suggests that massage may improve short-term back and neck pain but is more useful for pain that’s been lingering for four weeks or longer.

Common types of massage include:

• Swedish massage. This gentle form uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
• Deep massage. This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
• Sports massage. It is similar to Swedish massage but is geared toward people involved in sports activities to help prevent or treat injuries.
• Trigger point massage. It focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse.

When seeking a massage therapist, ask your doctor or someone who you trust for a recommendation. Look for a therapist who’s a licensed, reputable and experienced professional.

An excerpt from Back and Neck Health by Mohamad Bydon, M.D.