10 Natural Remedies for Lower Back Pain

Severe lower back pain is considered to be one of the most common physical ailments.

Sudden or severe lower back pain should be checked by a physician, but sometimes its treatment can also be done by ourselves at our home too.

Causes of lower backache

Lower backache usually results from the following:

• Incorrect movement
• Pulled ligament or muscle
• Malfunctioning of spinal curvature
• Poor posture maintenance

Such complications may even require medical attention hence symptoms of severe lower back pain must not be ignored and there should be no delay in seeking medical help.

Home remedies for lower back pain

Depending on the source and severity of lower backache, we may try a few lower back pain home remedies that may ease the pain until the back turns normal.

Here are the top 10 back pain relief home remedies:

1. Use cold and heat therapies

Cold compress, ice bags, or even hot water bags must be used immediately following a back injury. This therapy helps in back pain relief by numbing the affected area and hence reducing swelling and inflammation.

This compression therapy relaxes the aching muscles and in turn, increases the blood flow.

2. Try to strengthen your core muscles

Our core muscles are responsible for supporting our posture and the spine. Performing exercises that strengthen your core muscles helps in lower back pain relief.

3. Maintain good posture

Maintaining a good posture helps to ease the pressure on the lower back. People can use belts or bands to keep the spine in proper alignment.

While working on computers or laptops make sure to rest your arms evenly on the table and the screen must be placed at the level of your eyes, also while performing long tasks make sure to take breaks and get up from the chair to stretch and then continue working. 

4. Stretch to strengthen your muscles

Stretching your muscles is a wonderful lower back pain treatment. Stretching is a wonderful way to kick start your day when you just get out of your bed.

Lie on your back and stretch your arms frontwards to wake up your ‘lower back. Hold on to this pose for a few seconds and bring back your hands to the normal position.

Always remember stretching should be pleasant, you should not stretch in a position in which your body is not comfortable.

5. Quit smoking

People who smoke are more prone to lower back aches and also take larger periods of back pain relief than non-smokers.

The presence of nicotine in cigarettes causes degeneration of spinal bones and depletes the stores of essential nutrients from the joints leading to several spinal problems. People who do not smoke have a healthy spine and flexible back.

6. Physical activities

When it comes to home remedies for lower back pain treatment, physical activities find a special place.

Exercise benefits back pain relief because it makes the muscles stronger and flexible; hence making them less favourable for cracks and injury.

People who experience regular lower back pain must consult their doctor and develop a suitable exercise program which must include- strength training, flexibility exercise, and aerobic activities.

7. Keep moving your body

When you are in pain you might not want to move even an inch but people with severe back pain are often recommended by doctors to keep their body parts in motion as a remedy for back pain relief.

Try to perform your daily life household chores, as these activities allow muscle movement and hence improve flexibility which benefits back pain relief.

8. Anti-inflammatory drinks

Consuming anti-inflammatory foods regularly build up in our bloodstream over a while and plays a significant role in reducing the inflammatory response of the body.

Consuming the following anti-inflammatory drinks works wonders for lower back pain remedies.

• Ginger tea
• Tart cherry juice
• Turmeric milk

9. Take enough sleep

People who have a poor sleeping pattern could experience severe back pain.

Sleeping on an uncomfortable mattress, and using the wrong size pillow can trigger lower back pain. Studies suggest that a normal human being must ensure 7-9 hours of sleep every night accompanied by proper back alignment for quality sleep that in turn helps in lower pain relief.

People who experience insomnia regularly must consult their doctor if the sleeping problem continues, as sleeping disorders can be treated well.

10. Reduce stress

Stress can sometimes trigger muscle tension and spasm in the back. People can follow the stress-relieving exercises for lower back pain relief such as:

a) Yoga

Focus on particular yoga poses that improve breathing activity and help in relaxation. People who practice yoga regularly are at a lesser risk of experiencing back pain.

b) Meditation

Practising mindfulness meditation for stress reduction also benefits lower back pain relief.

c) Deep breathing

Exhaling and inhaling with deep breaths for several minutes can calm our bodies and also manage stress.

So, these were the top 10 wonderful remedies that people can give a try. 

Also, Read- Hand pain reasons and their natural home remedies

When to see a doctor?

Remedies are generally useful in treating such complications; however, a person should consult a doctor if they experience frequent and chronic lower back pain.

People who are already on medication therapy for any health complication must also consult their doctor before trying any home remedy on their own.

Tip

Women who are above the age of 40 years must include vitamin D supplements in their diet, as it is a proven fact that as the age of women progresses several hormonal changes result in depletion of bone density and hence more prone to joint and back pain.

However, one must consult a physician before starting Vitamin D supplements for the proper dosage schedule and amount to be taken.

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