Effective Home Remedies for Lower Back Pain - Manage Pain at Home!

By Shakeeta Winfrey December 20, 2019 in Home Remedies

Lower back pain is one of the most common chronic pains that people experience.

Caused by a wide range of health conditions, lower back pain has the potential to hinder your everyday activities.

It is reported that four out of five adults in America have lower back pain and the condition affects them in different ways depending on the severity.

Chronic illnesses, especially body aches are treated with painkillers in almost all instances. The problem with this method is that a large part of this population ends up addicted to painkillers.

This is one of the leading reasons for the opioid epidemic and can be debilitating and fatal in many cases.

Table of Contents

  • Symptoms of lower back pain
  • Causes of lower back pain
  • Home Remedies for Lower Back Pain
    • Exercise
    • Heat and Cold Treatments
    • Stretch
    • Pain Relief Cream
    • Switch your Footwear
    • Workstation Changes

Before you learn more about the home remedies, you should understand the various symptoms and causes of lower backache.

Symptoms of lower back pain

There are several symptoms of lower backache that may indicate the requirement of medical attention.

One symptom is having constant muscle ache. The other symptoms are shooting or stabbing aches in your lower back.

Symptoms of lower back pain

The pain might also radiate down your leg and worsens if you have to bend, lift heavy objects, standing or walking.

You may also experience pain that explodes when you recline. Certain rare symptoms may also indicate that your condition is worsening.

Some of those symptoms are new bowel or bladder problems or having a mild fever constantly.

Causes of Lower Back Ache

Several factors might lead to lower back pain. Some of them include:

Muscle or Ligament Tear:

One of the most common reasons for chronic back pain is due to the constant strain that your back faces when you are lifting heavy objects day in and out.

This can strain back muscles and spinal ligaments.

A constant strain on muscles in this condition can cause painful muscle spasms in your body.

Bulging or Ruptured Disks:

Disks in your vein act as a cushion for your spinal cord.

The soft material in these disks can rupture and press on the nerve.

The best way to diagnose this problem is to get a spinal x-ray.


Many chronic conditions can cause chronic back pain, like if you are suffering from arthritis, this condition can lead to the narrowing of the space between the spinal cord, often causing back pain.

Skeletal Irregularities:

This is a condition that affects the elderly and causes back pain.

With age, the spinal cord may curve towards the side causing a chronic back condition that leads to regular bouts of pain.


Along with old age, several nutritional deficiencies make the bones weak and brittle.

Osteoporosis is one such ailment that makes the bones brittle and porous, which may cause regular backaches.

Home Remedies for Lower Back Pain

There are several home remedies for lower back pain that you can try to alleviate your pain.


It might seem like a terrible idea to be up and about during a bout of physical distress.

However, several light exercises can help you relax your muscles to make sure you can ease your pain.

home remedies for lower back pain

Exercise is not only known to ease tensed muscles but it also releases endorphins which are the brain’ s natural painkillers.

You can always take up different activities regularly so that you can ease your lower back pain.

You can use yoga, brisk walks or light water exercises, as they will help ease tensed muscles.

Heat and Cold Treatment

These are the most well-known home remedies for lower back pain.

The treatment you want to use depends on the cause of your lower back pain.

If your lower back pain is caused by some injury or a muscle strain, the best home remedy is to use a cold pack wrapped in a towel.

The cold with help numb the pain and give you some relief from your condition.

If you do not have a cold pack at your disposal, you can wrap a pack of frozen vegetables wrapped in a cloth.

If your pain is caused by stiff muscles that lead to a backache the best home remedy for lower back pain, in this case, make use of a heating pad.

A heating pad will help ease the tensed muscles and give you some relief from your backache.

If a heating pad is not available, you can always use a heated bag of rice or a hot water bottle wrapped in a piece of cloth.


If your muscles are sore and you are experiencing pain due to an injury that has caused your muscles to swell, the best way to deal with this pain is to stretch your body.

If you want to use these home remedies for lower back pain, you need to hold your stretches for 30 seconds or longer.

Make sure you stretch your muscles thrice every day.

You can practice different positions to stretch your back, such as cobra position, the cat-cow pose, touching your toes and child’s pose.

home remedies for lower back pain

Pain Relief Cream

One of the most obvious home remedies for lower back pain is the use of effective pain relief cream.

Most pain relief creams contain a substance called capsaicin, naturally found in food items such as hot peppers.

This is one of the best-known home remedies for lower back pain and can also help tackle osteoarthritis pain.

Pain relief creams are also known to have menthol.

It provides a cooling effect that helps instantly relieve the back pain.

Applying Menthol on your skin is proven to desensitize pain receptors.

Switch your Footwear

One of the most common reasons for backache happens to be that you don’t have sufficient support when you stand up, this may cause strain on your legs as well as your back.

Correcting this mistake, hence, becomes one of the most reliable home remedies for lower back pain.

Wearing flat shoes can add extra strain on your feet and your back.

If you have recurring lower back pain, you should consider the shoes you wear to make sure they provide enough support and are the right fit for you.

This home remedy will help you in the long run and can be used along with other treatments to make them more effective.

Workstation Changes

To ensure that you are not having back pain due to incorrect posture or strain on your back for a long time, make sure you are using ergonomics to confirm that you are working in the correct posture.

If you are stuck in front of a computer screen at work, make sure the computer screen is at eye level.

Home Remedies for Lower Back Pain

This is a great solution for people with desk work.

The best way to tackle a back problem when you are engaged in physical work is to make sure you squat while lifting heavy objects and use your knees instead of relying on your back.


These home remedies for lower back pain will help manage your pain to a great extent.

They ensure that you can very effectively manage your symptoms and you can go about your daily tasks without any discomfort.

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Shakeeta Winfrey

6 articles by Shakeeta Winfrey | View Author Profile

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