As soon as you experience back pain, grab a cold compress or fill a bag with ice. Lie down on your back and slide the cold object behind you to relax your back muscles and get rid of the pain. Cold is the most efficient natural remedy for relieving pain quickly, but you don’t want to overdo it. Leave the cold object on for 20 minutes before taking a 15-20 minute break. You can continue doing this if it helps. Lay off of heat for the first 2 days of sudden back pain, since the heat may make it harder for the inflammation to go down. After 2 days of persistent back pain pass, feel free to use ice or a heating pad based on what feels best for you. Many people prefer a warming sensation to a cooling one, so opt for 20-minute sessions of heat or cold based on what feels best to you.  Do not leave the heating pad on your back for more than 20 minutes and take 15-20 minute breaks in between to avoid damaging your skin. Heat isn’t great at first, but after 2 days of relaxing your muscles will have relaxed as much as they’re going to for the time being. Heat will be perfectly fine after this 2-day period is over. If you’re in pain when you walk or stand, lie down. If it hurts to lie down, sit up. Find a position that feels right to you and stay there to take a break. Ask a friend or family member to bring you a book or turn the TV on. Giving your back a rest is a great way to let the ice do the work and cut down on the pain.  Ideally, find a position where your back is straight. This may not be ideal for you if you pinched a nerve, but lying or sitting down is the best option for muscle or spinal pain. Even taking 1-2 hours off to give your back time to relax can be beneficial. Pick up some lidocaine patches or capsaicin ointment. Apply the adhesive patch directly to your back or rub a quarter-sized dollop of the ointment on to the skin. These products will create a cooling effect on your skin and the muscles underneath will be slightly numbed, which will help your back relax and suppress some of the pain.  NSAIDs like ibuprofen and naproxen are the best over-the-counter medications for back pain, but they aren’t natural. The ingredients in lidocaine and capsaicin aren’t entirely natural, but you’re only putting it on your skin, so you aren’t ingesting anything. Do not use lidocaine or capsaicin if your back is still cold from the ice pack or hot from a heating pad. It’s hard to figure out if the lidocaine or capsaicin ointment is working if you can’t completely feel your back. For a more natural option, rub some honey directly on to the muscles. Scoop up 2–3 teaspoons (9.9–14.8 mL) and spread it out by hand over the affected area. Cover the honey in a gauze pad or large cloth. Honey has natural anti-inflammatory properties and it will relax the muscles in your back.  Replace the honey and put a new pad or cloth on your skin every 24 hours. If you go with this option, use manuka honey if you can. Manuka is better for inflammation than other forms of honey. You can enlist a friend or family member to do this or hire a professional to massage you. A gentle massage is a great way to relieve some pain from your back—especially if the pain is muscle related. Get a 15- to 30-minute massage to relax your muscles and reduce your pain. If the massage starts to hurt, just ask the person to stop. A slight pressure is totally fine, but you shouldn’t experience any serious pain. Acupuncture is the practice of using thin needles to stimulate nerves on your body and relieve pain. While the scientific community has not determined if acupuncture actually relieves back pain or not, there is some evidence that it can help. Find a reputable, well-reviewed alternative health clinic in your area and contact them to show up for an appointment.  It is suggested that acupuncture relieves pain by triggering nerves to relieve a hormone that suppresses pain. While acupuncture is not scientifically proven to work, there are relatively few risks associated with the procedure. It’s probably worth trying for you if you’re looking for a natural option!  Needles in your back may sound kind of scary, but it actually doesn’t hurt. Arnica is a popular skin cream for back pain, but there’s no scientific evidence that it actually helps back pain. Similarly, acetaminophen is a popular over-the-counter drug for pain, but it won’t really provide relief when it comes to the inflamed muscles or nerves in your back. In addition, any herbal supplement that you consume is unlikely to relieve pain. Willow bark, turmeric, and chili powder may provide a little help, but they’re more likely to trigger an upset stomach than provide a meaningful reprieve from your pain.  If you do plan on taking herbal supplements, talk to your doctor first before eating or drinking anything for your back. Arnica is one of the most popular homeopathic answers to pain, but there’s no evidence that it does much of anything.

Summary:
Use a cold compress for 20 minutes to soothe the pain fast. Use heat after 2 days if you prefer it for chronic pain. Relax and give your back a break if it hurts to move. Apply a lidocaine patch or capsaicin ointment to relieve muscle pain. Rub some honey over your back and cover it in cloth for natural relief. Get a gentle massage to relax the muscles in your back if possible. Sign up for acupuncture at a reputable clinic to try something new. Avoid arnica, acetaminophen, and herbs if you want to treat your pain.