Woman at desk with back pain

Soothing Sips: The Best Tea for Back Pain Relief

Do you find yourself grappling with persistent back pain like I do? Back pain affects 80% of adults in the US at some point, often making even the simplest tasks a struggle. 

While numerous remedies and treatments are available, I have found 2 favorites that have helped me over the years: yoga and tea! In this post I’ll be talking about the best teas for back pain.

So what causes back pain, you ask?

Understanding Back Pain

If you have back pain, you know that it’s not just an occasional discomfort; it can significantly impact your daily life in various ways. Back pain can come in different forms, from sudden, short-lived discomfort to persistent, chronic pain. 

Back pain can be a real game-changer when it comes to everyday activities. Maybe back pain is restricting your movements, making simple tasks like sitting, bending, or walking a challenge.

Or maybe you’re missing too many workdays. When your back isn’t cooperating, your job performance may suffer. In some cases, it can even lead to early retirement.

Your quality of life can also take a hit. Perhaps you are skipping social events, hobbies, and family time because of your chronic back pain.

Don’t underestimate its emotional toll either. If you are living with constant pain you know how it can lead to feelings of anxiety, depression, and stress. 

And let’s not even talk about the costs! Medical bills, medications, and therapies can add up quickly.

Woman with back pain sitting on bed

Common Causes of Back Pain

There is not just a single cause of back pain.  Muscle spasms or muscle strain, poor posture, herniated discs, arthritis, or spinal issues can all contribute.

Further, lifestyle factors can also add to back pain problems. Things like a sedentary routine, obesity, or smoking can be culprits.

Holistic Approaches to Pain Management

Many of us are on the lookout for holistic ways to manage back pain, alongside medical treatments. This includes making lifestyle changes, getting regular exercise, and exploring natural remedies, like certain teas with anti-inflammatory and pain-relieving properties.

So how does tea help with pain? Let’s discuss!

Cup of tea for back pain

The Science of Tea for Pain Relief

Tea, whether black, green, or herbal, is not just delicious, but also has numerous health benefits. Among these benefits is its anti-inflammatory and analgesic (pain-relieving) properties.

Anti-Inflammatory Properties of Tea

Tea, especially green tea, is rich in natural compounds known as polyphenols, which have potent anti-inflammatory effects. Here’s how this can help with different types of discomfort:

Fighting Inflammation. Inflammation is at the root of many health issues, from heart problems to joint pain. Tea, packed with polyphenols like catechins, acts as a superhero against inflammation, reducing your risk of these conditions.

Happy Joints. If you have conditions like rheumatoid arthritis, tea can be your ally, helping to ease joint pain and swelling through its anti-inflammatory prowess (1).

Gut Comfort. For those dealing with inflammatory bowel diseases like ulcerative colitis, tea’s anti-inflammatory compounds might provide some much-needed relief (2).

Analgesic Properties of Tea

While tea may not replace prescription medications for severe pain, it can complement your pain management strategy, especially for mild to moderate discomfort. Here’s how it helps in alleviating minor aches and pains:

Caffeine Magic. Tea contains caffeine, which can offer mild pain relief, especially for headaches or migraines (3). 

Excellent L-Theanine. The amino acid l-theanine found in tea is showing some benefit in reducing pain and the perception of pain (4).

Herbal Charms. Long used in traditional medicine for pain relief, many herbal teas demonstrate some pain-relieving effects. While these effects are mostly anecdotal with limited research, the anti-inflammatory compounds in herbal teas may help with inflammation-related pain. 

So now you know why it works, maybe you’re wondering what are the best teas for back pain relief?

Woman drinking a cup of tea

Top Teas for Back Pain Relief

So what are the best types of tea to help relieve back pain?

Chamomile Tea

Chamomile tea has anti-inflammatory properties that may help with back pain (5). A warm cup of chamomile tea can be a soothing and comforting way to alleviate back pain, making it a gentle and natural solution for discomfort and tension in the back.

Ginger Tea

Ginger is known for its potent anti-inflammatory effects. By taming inflammation, ginger tea may reduce discomfort in your back. Although more research is needed, ginger is a promising aid for pain relief (6).

Turmeric Tea

Turmeric tea, infused with the power of curcumin, is a golden elixir for back pain relief. It offers anti-inflammatory and pain-relieving properties. While there are not studies on back pain specifically, turmeric has shown benefits in arthritis and exercise-induced muscle pain (7). 

Devil’s Claw

Native to southern Africa, Devil’s Claw is an herbal remedy that has been traditionally used to alleviate various types of pain, including back pain. It is believed to have anti-inflammatory and analgesic properties. While research is limited, it may decrease back pain (8).

Green Tea

Green tea is effective in managing pain by decreasing inflammation and oxidative stress (9). Plus you get all the antioxidant power of green tea to fight off free radicals that lead to chronic disease.

While tea is generally safe, there are a few things to keep in mind!


Tea can be a great help with mild back pain, but if your back pain is new or increasing in intensity, definitely consult with your healthcare provider.

And like any food, tea can cause allergies in some people or interact with certain medications. Again, always talk to your healthcare provider for specific guidance.

In addition to tea, what other changes can you make to reduce back pain? So glad you asked!

people in a yoga class doing a seated side bend

Lifestyle Changes for Long-Term Back Pain Management

In addition to green, black, and herbal teas, there are other important ways to manage back pain.


Exercise increases blood flow and nutrients to the area to help reduce stiffness and promote healing (10). It can also help strengthen the muscles surrounding the spine to take pressure off discs and facet joints.

A regular exercise routine can also help manage your weight, release natural pain-relieving endorphins, and enhance your posture. 

However, it’s essential to approach exercise thoughtfully. If you have chronic or severe back pain, consult a healthcare professional before starting an exercise program to ensure it’s safe and tailored to your needs. 

Choose low-impact activities like walking, swimming, or yoga, and gradually increase the intensity. Listen to your body, maintain proper form, and monitor how exercise affects your pain. 

As I mentioned at the beginning of this post, one of my favorite modes of exercise for helping my back is yoga. It lengthens and stretches back muscles to alleviate pain and stress and it strengthens your core to take pressure off your back muscles.

Want to learn more about the benefits of yoga? See my article 6 Amazing Yoga Postures for Stress Relief.


A healthy diet can play a significant role in lessening back pain by reducing inflammation, supporting spine health, and managing weight. 

Prioritize anti-inflammatory foods like fruits, vegetables, and fatty fish, and consider adding turmeric and ginger to your meals for their pain-relieving properties. 

Ensure you get enough calcium and vitamin D for strong bones, and maintain a healthy weight to reduce strain on your spine. Remember to limit processed and sugary foods, stay hydrated, and focus on whole grains and fiber-rich options.

Not sure where to start? Grab our Free Printable Food List for an Anti-inflammatory Diet.

Or check out our article Goodbye to Lower Back Pain: Best Foods for Natural Relief.

Cup of tea with sunrise in the background

Best Tea for Back Pain Relief: What Should You Pour in Your Cup?

Back pain can be a persistent and unwelcome companion in our lives, but the good news is that there are practical steps you can take to find relief and ease your discomfort. 

The key now is to put this knowledge into action. Here’s a roadmap to help you use tea effectively in your journey to a pain-free back:

Choose Your Tea. Select the tea that resonates with you and your specific type of back pain. Whether it’s the soothing charm of chamomile, the spiciness of ginger, or the refreshing touch of green tea, find the one that suits you best.

Incorporate It Into Your Daily Routine. Because most of the positive effects of tea are from continued consumption, make your chosen pain-relief tea a daily habit. Consider enjoying a cup in the morning, as an afternoon pick-me-up, or before bedtime. 

Herbal teas are fine to sip whenever. Black and green teas that have caffeine (you can find decaffeinated versions of both) may be best limited to your morning cuppa. 

Holistic Approach. Remember that tea is just one piece of the puzzle. Combine it with positive lifestyle changes like regular exercise, maintaining good posture, and managing stress.

Consult a Healthcare Professional. If your back pain is new, chronic, severe, or part of a larger medical condition, consult a healthcare professional. They can guide you in developing a comprehensive approach to managing your condition effectively.

Keep Calm and Drink Tea sign with tea and tea leaves

Final Thoughts on the Best Tea for Back Pain

Personally, I drink A LOT of green tea (mostly decaf). I think the anti-inflammatory effects have really helped me manage my back pain over the years. Plus it has SO many other great benefits! 

If you want to learn more about tea, see our post Green Tea vs Herbal Tea: Which is Best for You?

So, take action and embrace the therapeutic benefits of tea. Start your journey toward a life where back pain takes a backseat, and you find comfort, relief, and the freedom to enjoy life to the fullest. It’s time to put the kettle on!

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Health Hacks

Nutrition Newbie
If you’re caffeine-sensitive, decaffeinated and herbal teas are the best ways to still get your antioxidants without that caffeine buzz. 

Health Enthusiast
Add a squeeze of lemon to your tea. It’s an easy and natural way to get some extra vitamin C to boost your immune system while you’re treating that back pain.

Wellness Guru
It’s easy to make your own ginger tea: use 1 tablespoon of chopped fresh ginger root per cup of water and boil for about 10 minutes. Add lemon, turmeric, or cinnamon to up the flavor and antioxidants!

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