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20 Home Remedies to Relieve Lower Back Pain (LBP)

Liberate yourself from the grip of persistent back pain with simple and effective home treatments. Reclaim comfort!
20-home-remedies-to-relieve-lower-back-pain-LBP
We’ve all been there—dealing with that pesky lower back pain at some point in our lives. It can really throw a wrench in your day, right? A lot of things can lead to that discomfort, like stress, muscle stiffness, or just an imbalance in how we hold ourselves. And let’s not forget that lower back pain isn’t one-size-fits-all; it can feel like a dull ache, or it can be sharp and intense.
Sometimes it even travels down to your buttocks and legs, making it a hassle when you bend, stand, or move around. So, if you’re wondering what’s causing all this discomfort, let’s take a look at some common culprits behind lower back pain:
  • Prolonged sitting in poor postures
  • Weak core muscles and tight hip flexors
  • Overworking the muscles of the lower back
  • Heavy lifting or repetitive movements
  • Accidents, falls, or sports-related injuries
  • As we age, the spinal discs may degenerate
  • Obesity puts stress on the lower back.
  • Inactivity can lead to weakened muscles
  • Medical conditions like arthritis, sciatica, or spinal stenosis
  • Herniated discs, also known as slipped discs
Lower back pain is a common struggle for many of us, often linked to those factors we just discussed. The good news? A lot of lower back pain can be managed pretty effectively. Simple things like getting enough rest, taking over-the-counter pain relievers, or even trying out massage therapy can make a big difference. Some folks find relief with acupuncture or chiropractic adjustments, while physiotherapy can be really helpful, too. But remember, if the pain persists or gets worse, it’s important to consult a healthcare professional for a proper diagnosis and tailored treatment. Taking care of our backs is essential for feeling good and staying active!

How Long Does Back Pain Last?

The duration of back pain can vary widely depending on the underlying cause and can be categorized into 3 types.
Acute Back Pain:
Acute back pain is short-term and mostly occurs due to strain in muscles and minor muscular injuries. This type of pain happens suddenly and usually lasts for a few days to a few weeks. With proper rest, self-care, and over-the-counter pain medications, acute back pain usually resolves.
Subacute Back Pain:
Subacute back pain is prolonged in duration and can stay for 4 to 12 weeks. This type of pain comes suddenly or over time, sometimes medical interference is required if the pain is severe and interferes with daily activities, sleep, or work. To heal subacute back pain there can be many treatment options like physiotherapy, acupuncture, chiropractic care, and other medical care.
Chronic Back Pain:
Chronic back pain requires expert medical intervention, as the pain is severe and challenging to manage. Pain can last more than 12 weeks and can occur daily. As the pain can’t be managed through initial treatments it is necessary to reach the root and identify the source of the pain. Chronic pain can disrupt an individual’s daily life activities and regular treatment via medical interventions is the only solution to improve a person’s quality of life.

Home Remedies to Prevent Lower Back Pain

In 2020, low back pain (LBP) affected 619 million people globally and it is estimated that the number of cases will increase to 843 million cases by 2050, driven largely by population expansion and aging.

Acute pain can easily turn into chronic pain if we don’t address it early on. It’s like a snowball effect-if we ignore it, things can get pretty complicated. The key is to pay attention to the symptoms and figure out what’s causing the discomfort. By identifying these factors early, we can take steps to prevent the pain from escalating and create an effective plan for relief. It’s all about being proactive with our health!

1. Regular Low-Impact Exercises

Exercise is great for us, but it can sometimes take a toll on the body. That’s why it’s smart to choose low-impact workouts that are just as effective but gentler on your joints and muscles. Think activities like walking, swimming, yoga, or Pilates—they can really help strengthen your back, improve flexibility, and boost your range of motion without overdoing it.
On the flip side, high-impact exercises like running or weightlifting can be more intense and put extra stress on your muscles and bones, increasing the risk of injuries. If you’re interested in those, it’s best to ease into them gradually. Start with low-impact exercises to build a solid foundation, and then you can safely level up.

2. Maintain Proper Posture

Maintaining good posture is like giving your body a little gift. It keeps you upright against gravity, reducing stress on your lower back whether you’re sitting, standing, or lifting something. When you hold your body correctly, you support the natural curves of your spine and help it stay aligned. This way, the weight on your spine is spread out more evenly, which can really cut down on strain and discomfort. So, next time you’re about to slouch, remember: standing tall is not just good for your looks—it’s great for your back too.
Tips to Better Posture
  • Be mindful of how you stand and sit, ensuring your spine is straight and your shoulders relaxed.
  • Avoid slouching or hunching over when using electronic devices or sitting for extended periods.
  • Take breaks to stretch and move throughout the day to give your body a chance to readjust to its natural resting position and gradually correct any postural imbalances.

3. Ergonomic Workspaces

Use chairs and workstations designed for proper support to your body to minimize back strain during long periods of sitting. If you spend most of your time sitting then those poorly designed chairs or workstations can disturb your spinal alignments, put stress on your joints, and strain the supporting muscles and ligaments of your body. Try to replace them if you have already started feeling lower back pain, invest in sitting that is effective and healthy for your back so that you can work for long hours with good posture and without trouble.

4. Proper Lifting Techniques

Many times when we lift something heavy from the ground we strain our back muscles. Improper technique and carelessness in how we approach lifting tasks can lead to muscle pulls and injuries. To ensure a safer approach, it is essential to adopt the correct technique when you are going to lift any heavy object or weight. Begin by positioning your feet apart to establish a stable base and center of balance, then first bend your knees to lower your body position. By employing this “bending knees first” method, you reduce the amount of stress on your lower back, as the load is lifted more with your leg muscles rather than relying solely on your back.

5. Supportive Mattress and Pillows

A firm mattress provides adequate support to the natural curvature of the spine. It helps keep the spine aligned during sleep, preventing any unnecessary stress or strain on the back. Similarly, the right pillow can reduce pressure and tension in the neck and shoulders while keeping the spine aligned, ensuring added comfort. With a supportive mattress and pillows of good quality, there are fewer chances of the spine sagging into an unnatural position. When the spine is properly aligned, it allows the muscles to relax, leading to a more comfortable and rejuvenating sleep experience.

6. Heat Therapy

Heat therapy or thermotherapy means applying a heating pad or warm compress to relax tense muscles and soothe lower back pain. Heat therapy improves blood circulation and improved circulation helps in repairing damaged muscles, alleviating inflammation, and reducing back muscle stiffness, ultimately contributing to pain relief and enhanced mobility. You can apply heat therapy with the help of a heating pad(Electric or microwavable heating pads), warm compress, or hot water bottles.

7. Cold Therapy

Cold therapy is a kind of local therapy and it is best for small areas of pain, take an ice pack and put gentle pressure, when ice is applied to the affected area it causes vasoconstriction and results in blood vessel narrowing. This helps to reduce blood flow to the area and decrease inflammation, thus alleviating pain and swelling.
In addition to reducing inflammation and numbing the area, using ice on the back can also help to prevent further tissue damage. When the tissues are injured, swelling can put additional pressure on the surrounding structures, exacerbating the pain. Ice therapy helps to minimize this swelling and can aid in the recovery process.
A few fast facts on cold and heat therapy
  • Heat therapy is generally suitable for addressing non-inflammatory conditions or chronic pain. For acute injuries or inflammation, cold therapy may be more appropriate.
  • Cold treatment works by decreasing blood flow to the affected area and is mostly effective when applied within 48 hours to an injury, cold therapy is mostly in the cases experiencing acute pain.
  • Heat treatment promotes blood flow, which is opposite to cold therapy. Improved blood flow aids in muscle relaxation, and is more suitable for addressing chronic pain and stiffness.
  • Alternating between heat and cold therapy may provide relief for back muscle pain, and reduce inflammation and soreness.
  • When using heat or cold treatments, it’s essential to avoid extremes. Never apply extreme heat that could cause burns or extreme cold that could damage the skin.
  • Never place ice directly on the skin, as it can lead to cold burns or frostbite. Always use some barrier like a thin cloth or towel, when applying heat or cold to the skin.

8. Stress Reduction Techniques

Relaxation techniques can be incredibly therapeutic for both your body and mind, helping to reduce stress, tension, and anxiety. Since the mind and body are so closely connected, relaxing one part often benefits other areas as well. The goal of relaxation is to create a state of deep calm and tranquility, which can also help ease physical discomfort, including back pain. Try incorporating methods like deep breathing, meditation, or progressive muscle relaxation (PMR) into your routine to relieve stress-related tension in your lower back. It’s a simple, yet powerful way to support your overall well-being.

9. Maintain a Healthy Weight

Our spine supports our body’s weight, extra weight on our body is direct pressure on our spine. This increased pressure due to extra weight could alter the natural curvature of our spine leading to a forward shift in the body’s center of gravity.
Due to excess weight muscles and ligaments that support our spine need to work harder to maintain stability. Also, excess weight accelerates wear and tear on the joints of the spine, which can cause many problems like intervertebral disc compression, development of osteoarthritis, degradation of spinal tissues, and increased risk of musculoskeletal issues.
What are different exercises that you can do to lose weight and support your spine?

Aerobic and Non-Aerobic Exercises: An effective workout routine involves both types of exercises aerobic and non-aerobic. Both exercises offer unique benefits on their own and are essential components of a well-rounded fitness strategy. Try to combine these exercises as they can help you improve and achieve your weight loss goals with extra benefits like strength, endurance, and flexibility.

What are aerobic exercises?
Aerobic exercises, cardiovascular exercises, or cardio exercises all are the same, these types of exercises involve rhythmic and continuous movements that engage large muscle groups of our body. All those activities that increase your heart rate and breathing rate for an extended period can enhance the efficiency of the cardiovascular system, increase lung capacity, and improve blood circulation.

During aerobic exercises, the intensity is moderate, and the activity is sustained for an extended period like 45 minutes to 90 minutes session. To meet the energy demands of these activities for an extended time our body utilizes oxygen to break down carbohydrates and fats through a process called aerobic metabolism. This process efficiently produces adenosine triphosphate (ATP), the energy currency used by cells.

Examples of aerobic exercises include – Running, Cycling, Swimming, Jump rope, Dancing, Brisk walking, Rowing, and Aerobics classes

What are Non-Aerobic Exercises?
Non-aerobic exercises, or anaerobic exercises, are activities that primarily focus on building strength, power, and muscle mass and involve short bursts of intense effort or resistance training.

During non-aerobic exercises, the intensity of performing exercise is high, and the activity is typically of shorter duration which involves bursts of intense effort. The body’s aerobic metabolism alone cannot meet the immediate energy demands under these conditions. Instead, the anaerobic energy systems kick in to provide rapid energy through other metabolic pathways. One such pathway is anaerobic glycolysis, where the breakdown of stored glucose produces ATP without the need for oxygen.

Examples of non-aerobic exercises include – Weight lifting, High-intensity interval training (HIIT), Sprinting, Jumping exercises, Resistance band exercises, and Bodyweight exercises.

10. Frequent Breaks

Remember the rule: “Stand, Stretch, and Walk.”
Our muscles tend to adjust to static positions, and if we don’t stretch them, they can become stiff due to reduced blood circulation, leading to imbalances, pain, and discomfort. If you’re sitting for long periods, it’s crucial to take breaks to stretch and move around. Prolonged sitting, especially with poor posture, can cause strain in areas like the neck and lower back. Make it a habit to take regular breaks and adjust your posture throughout the day.
What is Paresthesia?

Paresthesia is a sensation of tingling, often termed “pins and needles” or numb feeling, especially in the feet or hands. This occurrence is often connected with sitting in a position that compresses nerves or blood vessels, resulting in temporary numbness. It happens when constant pressure on nerves or blood vessels prevents proper blood flow and nerve function.

When you stand up after sitting for a long time, blood flow resumes, and nerves begin to send messages again, resulting in tingling or pins and needles. It is often innocuous and disappears once normal circulation and nerve function are restored. However, if you frequently have this sensation or if it lingers, it’s advisable to pay attention to your sitting posture and take rests to avoid prolonged nerve compression.

11. Avoid High Heels

High heels can have a noticeable impact on foot posture. When women wear heels, their toes point downward, and the elevated heel pushes the body’s weight forward. To maintain balance, the lower back arches more than usual, which places extra strain on both the back and knees. This unnatural adjustment alters the spine’s natural curvature and causes an imbalance in weight distribution. Over time, this shift can increase pressure on the lower back, leading to discomfort and potential long-term issues if heels are worn frequently without relief.
Few suggestions that will help you enjoy wearing heels without discomforting your spine:
  • Wedge Heels: Consider wearing wedge heels as wedges provide a more stable platform.
  • Platform Heels: Platform heels feature a broad sole under the front of the foot, reducing the height difference between the front and back.
  • Proper Sizing: Only choose heels that are the perfect fit for your feet, too tight or too loose can contribute to discomfort and affect your posture.
  • Limit Wear Time: Reserve wearing heels for shorter periods and special occasions, and avoid prolonged periods of standing or walking in heels to prevent excessive strain on your spine.
  • Sit Whenever Possible: Take breaks and sit down whenever possible, especially if you need to wear heels for an extended period, this allows your spine to relax and reduces continuous pressure.
  • Posture Awareness: Stand tall, engage your core muscles while walking, and avoid leaning too far forward.
  • Alternate with Flats: Alternate between wearing heels and comfortable flats to give your feet and spine a break.

12. Stay Hydrated

Drinking plenty of water is essential for keeping your spinal discs hydrated and maintaining their elasticity. The intervertebral discs, which sit between the vertebrae in your spine, act like shock absorbers, providing cushioning and support for your spinal column. These discs are made up of a gel-like core surrounded by a fibrous outer layer, and their ability to function effectively depends largely on their hydration levels. Proper hydration helps them stay flexible and resilient, which reduces the risk of pain, stiffness, and potential injury in the lower back.
What is Disc Degeneration-related Back Pain?

As we age, the discs lose water content, becoming less flexible and more prone to stiffness. This natural degeneration can result in reduced disc height and impaired shock-absorbing capabilities. Consequently, the discs may struggle to adapt to compression during activities, contributing to discomfort and pain, particularly in the lower back.

13. Gentle Stretching

Stretching for lower back pain will bring you the relief you’ve been craving, perform regular gentle stretching exercises to improve flexibility and reduce tension in the lower back. Stretching exercises like child pose, knee-to-chest stretch, trunk rotation, Cat-Cow, seated hamstring stretch, and pelvic tilt can help lower your pain and increase your range of motion. Perform these simple stretches throughout your day to help prevent and decrease neck and back pain.

14. Over-the-Counter Pain Medications

You can use over-the-counter pain relievers like ibuprofen or acetaminophen for temporary relief from lower back pain. These nonprescription options are easily accessible at any drugstore and can help manage mild to moderate discomfort. However, if you find that OTC medications aren’t effectively easing your pain, it’s important to consult a doctor. Persistent or severe pain might signal an underlying issue that requires professional diagnosis and treatment.

15. Anti-Inflammatory Foods

Maintaining a healthy diet can have a multifaceted impact on overall health, including reducing inflammation, managing weight, and promoting good spinal health. Incorporate foods with anti-inflammatory properties to reduce inflammation and pain in your lower back.
Some examples of anti-inflammatory foods are:
  • Omega 3 – canola oil, walnuts, and fish
  • Monounsaturated fats – olive oil, peanut oil, nuts, avocado
  • Fruits and vegetables
  • Whole grains
  • Herbs, spices, and teas – ginger, turmeric, oregano, sage, cinnamon, cloves, rosemary, and green tea

16. Avoid Prolonged Inactivity

A sedentary lifestyle can lead to stiffness in muscles and joints, reducing the flexibility and range of motion in your back. Lack of movement also weakens the muscles that support your spine, like the ones in your abdomen, buttocks, hamstrings, and thighs. Staying active and incorporating regular exercise into your routine is essential for maintaining flexibility and strengthening these important muscles. This not only helps protect your spine but also reduces the likelihood of experiencing back pain in the future.

17. Lumbar Support Cushions

Using a lumbar support cushion while sitting for long periods can help maintain proper spinal alignment. These ergonomically designed cushions conform to the natural curve of your lower back, promoting a neutral spine position and reducing the risk of discomfort. Whether it’s a curved cushion or a lumbar roll, placing one correctly in the lower back area can provide significant relief, especially during extended hours of sitting. This simple adjustment can make a big difference in preventing strain and supporting healthy posture.

18. Core Strengthening Exercises

Strengthening your core muscles, the muscles around your spine, abdomen, and hips, is crucial for providing support to your lower back. Engage in exercises such as bridges, planks, leg raises, and pelvic tilts to target these core muscle groups. Strengthening your core not only stabilizes your spine but also offers various benefits, including reduced back pain, enhanced athletic performance, and improved overall daily functioning.

19. Healthy Sleeping Habits

Finding a comfortable sleeping position that supports your back is essential for reducing pain and getting restful sleep. Whether you sleep on your back or your side, the key is to ensure that your spine remains in a natural alignment without putting stress on your lower back. Some people find that side sleeping with a pillow between their legs helps, while others prefer lying flat on their back with a small pillow under the knees to support the natural curve of the spine.
The most important thing is to find what works best for your body. Stick to a position that feels comfortable and reduces stress on your spine. If your back pain persists despite adjustments, consider changing your sleeping position or consulting a professional to address any issues with posture.

20. Consultation with Healthcare Professional

If you’re dealing with severe back pain that isn’t improving with home care, it’s crucial to consult a healthcare professional for a proper diagnosis and personalized treatment plan. This could involve seeing a chiropractor, physical therapist, or orthopedic physician, depending on your needs. Your healthcare provider will likely ask you a range of questions—how long you’ve been experiencing pain, the intensity, how the pain started, and details about your lifestyle. These insights help determine the best course of action to manage your pain effectively and prevent further complications.

Conclusion

In conclusion, preventing and managing lower back pain is key to maintaining a good quality of life. While home remedies and self-care tips can provide temporary relief, they may not always address the root cause of the issue. Pain is something no one should live with for long, so it’s important to seek professional guidance if it persists. Consulting a healthcare provider ensures you receive the right diagnosis and personalized treatment, helping you achieve long-term relief and maintain optimal back health.

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