Back pain is one of the most common health complaints worldwide, affecting around 80% of adults at some point in their lives. Whether caused by poor posture, muscle strain, or a sedentary lifestyle, it can make everyday activities—like working, exercising, or even sleeping—difficult. While some cases require medical intervention, many forms of back pain can be managed with natural remedies that promote healing and reduce discomfort.
At Yana Wellness in Sydenham (SE26), we take a holistic, hands-on approach to treating pain. Our goal is to address the root causes of discomfort, rather than just masking symptoms. We provide expert osteopathic care for patients in Sydenham, Forest Hill (SE23), Dulwich (SE21, SE22),Crystal Palace (SE19), Beckenham (BR3), Penge (SE20), and surrounding areas, including Honour Oak Prk, West Norwood, Bromley, and beyond. Whether you're local or coming from a nearby borough, we are committed to helping you find lasting relief and better movement.
One of the most effective and natural ways to manage back pain is through regular stretching. Stretching improves blood circulation, reduces stiffness, and enhances flexibility, making it a crucial part of pain management and prevention.
Cat-Cow Stretch: Mobilizing the Spine
This dynamic stretch helps increase spinal flexibility, reduce stiffness, and improve posture.
This movement is excellent for relieving tension in the lower backend shoulders, particularly if you sit for long hours.
Child’s Pose: Easing Lower Back Tension
Child’s Pose is a restorative stretch that helps lengthen the spine, relax the lower back, and stretch the hips.
This stretch is particularly beneficial for relieving tightness in the lumbar spine and improving spinal alignment.
.png)
In addition to movement, natural anti-inflammatory remedies can support back pain relief. Many of these treatments have been used for centuries and are now supported by modern research.
Arnica Cream: A Natural Anti-Inflammatory Solution: Arnica has long been recognized for its ability to reduce inflammation and ease muscle pain. Research suggests that topical application of arnica gel or cream can help alleviate soreness, bruising, and swelling. A study comparing arnica to ibuprofen gel found that both were similarly effective in managing osteoarthritis pain, making arnica a natural alternative for those looking to avoid synthetic painkillers (Widrig et al., 2007).Applying a thin layer of arnica cream to the affected area two to three times away can provide natural relief from muscle strain, sports injuries, and general back discomfort.
Turmeric: A Potent Natural Pain Reliever: Turmeric contains curcumin, a compound known for its operculate-inflammatory and antioxidant properties. Studies suggest that curcumin can reduce inflammation as effectively as some nonsteroidal anti-inflammatory drugs(NSAIDs) but without the gastrointestinal side effects (Jurenka, 2009). A daily dose of 500–1,000 mg of curcumin can help manage chronic pain and stiffness. It can be consumed in capsule form, as tea, or added to meals. To enhance absorption, turmeric should be paired with black pepper, which increases its bioavailability by up to 2,000% (Shoba et al., 1998).
Magnesium: The Muscle Relaxation Mineral: Magnesium plays a key role in muscle function and nerve signalling low levels have been linked to increased muscle tension and spasms. Research published in Pain Medicine found that magnesium supplementation helped reduce chronic lower back pain in certain individuals (Yousef &Al-deeb, 2012). Increasing magnesium intake through leafy greens, nuts, and seeds can support muscle relaxation. Additionally, Epsom salt baths (rich in magnesium sulphate) allow magnesium to be absorbed through the skin, helping tease muscle tightness and discomfort.
Ginger: A Natural Alternative to NSAIDs: Ginger is another natural anti-inflammatory that works similarly to ibuprofen. A study published in The Journal of Pain found that daily ginger consumption reduced muscle pain by 25% (Black et al., 2010). Ginger can be taken as a tea, incorporated into meals, or consumed as a supplement. Regular intake can help manage inflammation and stiffness in the back and other joints, making it a valuable addition to a natural pain relief regimen.
While natural remedies can help manage pain, they don’t always address the root cause. At Yana Wellness in Sydenham, we take a personalized, hands-on approach to treatment, helping you move more freely and feel better long-term.
What We Offer:
Our expert practitioners serve clients in Sydenham (SE26), Forest Hill (SE23), Dulwich (SE21, SE22), Crystal Palace (SE19), Beckenham (BR3),Penge (SE20), as well as Honor Oak, West Norwood, Bromley, and beyond. Whether you're in South-east London, nearby boroughs, or simply seeking expert osteopathic care, we’re here to help you achieve long-lasting relief and betterwell-being.
References
Black, C. D., Herring, M. P., Hurley, D. J., & O’Connor, P. J.(2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. The Journal of Pain, 11(9), 894-903.
Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A review of preclinical and clinical research. Alternative Medicine Review, 14(2), 141-153.
Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., &Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(04),353-356.
Widrig, R., Suter, A., Saller, R., & Melzer, J. (2007).Choosing between NSAID and arnica for topical treatment of hand osteoarthritis in a randomized, double-blind study. Rheumatology International, 27(6),585-591.
Yousef, A. A., & Al-deeb, A. E. (2012). Magnesium in chronic pain management. Pain Medicine, 13(1), 1-8.
