Natural health: What can I do about the pain in my upper back

Plus: how do I help my cranky 12 week old settle?

Cayenne or menthol-based topical salve, this will help to work deep into your muscles while you are at rest to relieve tension and pain. Picture: iStock

Fri, 24 Jul, 2026 - 02:00

Megan Sheppard

I went through a stressful period at work some months ago, and my back seized up. Gentle yoga exercises are helping but there’s lingering pain in the upper back, particularly around my shoulders. What would you recommend?

Back pain, no matter the original trigger, is a delicate balance between rest and movement.

It sounds as if you may benefit from myofascial release or therapeutic massage. If you can source a cayenne or menthol-based topical salve, this will help to work deep into your muscles while you are at rest to relieve tension and pain.

It is good that you are finding yoga useful, as it can help to gently improve flexibility, core strength, and circulation, all of which are necessary for a healthy back.

Magnesium is an effective natural remedy when it comes to helping with muscle pain, stiffness, and muscle spasms. While there are plenty of magnesium-rich foods (including dark chocolate), it is a good idea to supplement with magnesium orally and topically.

You might also benefit from a supplement called Boswellia. Made from the gum of the Boswellia serrata tree, this powerful remedy can be used in place of ibuprofen. Key ingredient Boswellic acid helps to support the vascular system, so it works to both relieve inflammation and ease vessel constriction.

Solgar’s standardised full-potency Boswellia resin extract is available in all good health stores. Take 450mg in three doses of 150mg throughout the day for temporary pain relief. For intense acute pain, you can increase the doses to a maximum of 300mg each. This herb is most effective if you take it as you feel the pain coming on rather than waiting until it is severe.

My baby is 12 weeks old and very cranky, even though he’s being breastfed. I’m taking care to wind him after every feed but he still finds it difficult to settle. My doctor says there is nothing wrong and that he will grow out of this stage. Is there a remedy I could give him?

Your doctor is quite right: Babies do tend to grow out of the cranky or ‘colicky’ phase. This usually happens by the 12-week mark, though sometimes it can take up to six months.

You are doing the right thing by winding him after feeding. Your baby might also benefit from being placed on his tummy for a few minutes, with his knees tucked up underneath him as you gently rub his back in a circular motion. In the past, it was recommended to bounce a baby with colic symptoms but this can make the symptoms worse, so it is no longer advised.

It may be worth seeing your GP if you suspect your baby’s symptoms are linked to dairy or another underlying digestive issue.

Foods that can pass through breastmilk and trigger colic in sensitive babies include chocolate, onions, garlic, brassicas (broccoli, cauliflower, cabbage, kale, Brussels sprouts), beans and legumes, and spicy foods.

Herbal teas are an excellent hot beverage for breastfeeding mothers, especially if you include settling and soothing herbs in the blend. Calendula, chamomile, rose, nettle, spearmint, peppermint, fennel seeds, oat straw, lemon balm, catnip, fenugreek, dill seeds, and anise seeds are all beneficial ingredients.

To make your herbal infusion, simply use a teaspoon of any blend of the above dried herbs per cup of boiling water, steep for five to 10 minutes, and enjoy either hot or cold. Take two to three cups daily for best effect.