The 8 best natural remedies for a sore back

Yoga

Just say om. In a British study published in the Annals of Internal Medicine, low-back pain sufferers who took one yoga class a week for three months saw greater improvements in function compared to those receiving conventional care like medicine or physical therapy.

Stretching

The same study found that stretching is just as effective as yoga in treating back pain. The 52-minute stretching classes consisted of 15 exercises that stretched all major muscle groups, but emphasized the trunk and legs.

Massage

Two words: Treat yourself. Chronic low back pain sufferers who got weekly massages reported less pain after 10 weeks than those who didn't, according to another Annals of Internal Medicine study.

Acupuncture

If the idea of having needles inserted into your skin gives you the heebie-jeebies, try to have an open mind—it may be the key to relieving your chronic back pain. In a study, people who received acupuncture treatments were more likely to find back pain relief than those receiving conventional care.

Talk therapy

Talking about your back pain with a therapist may bring some relief. In a UK study, back pain sufferers who had 90 minutes of group cognitive behavioral therapy a week for six weeks reported less pain during the treatment. (Cognitive behavioral therapy focuses on solving problems by changing thoughts and behavior.) A year later, 59% said their pain was totally cured, compared to just 31% in the group that did not go through therapy.

Strength training

Celebrity fitness trainer Kathy Kaehler has a test for you: "Stand with your back to a wall, shoulder blades pressed against it. Can you hold the position for the length of the song 'Happy Birthday'? If not, you'll need to strengthen your back and core." Building strength in those areas can help prevent and relieve back pain.

Physical therapy

Good things come to those who wait—except perhaps when it comes to back pain treatment. Starting physical therapy within two weeks of back pain onset was associated with less risk of need for subsequent medical care as well as lower overall health costs, according to a study published in the journal Spine.

Comfrey root

People who used an ointment that contains this plant-based extract for 5 days reduced the intensity of lower back pain by 95%, according to a 2009 study conducted by Merck (which manufactures the ointment). In comparison, a placebo group had a 38% reduction in pain during that same time, according to the study in the British Journal of Sports Medicine. Look for comfrey root ointment in health food stores or online. Just don't use it for more than 10 days at a time—it can be toxic.