an elderly couple on yoga mats outside stretching their backs

Six Home Relief Options for Back Pain Relief

When back pain kicks in, it can really knock you off track, so it’s a good plan to have a range of ideas of home relief options for back pain relief at your fingertips. 

When thinking about how to relieve back pain, there are ...several products in the Voltaren range that can help. But knowing about and understanding several home relief options 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 Relief Options for Back Pain

Whether you need lower back pain relief, or upper back pain relief, 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 relieve 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 on long journeys, take frequent breaks and actually get out of the car for a wander around. Maybe even do a quick bit of stretching! 2

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 body weight providing the pressure.3

For details on how to use a foam roller, please speak to a physical therapist, or an expert for further advice.

A runner using a foam roller on calf muscle

Heat Treatment

Applying a hot water bottle to the area can be very effective 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.5

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.6

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 under your knees if you sleep on your back.7


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.

Incorporating changes such as these into your everyday life should start to provide some relief, and help you rediscover the joy of movement.

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Relief methods by pain type

Learn all about the causes, symptoms, and pain relief methods for the type of pain you’re experiencing so you can get back to doing those little things that bring you joy.