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Home Remedies for Lower Back Pain


Lower back pain can be caused by a range of conditions and activities, a bit of home care can go a long way in soothing your symptoms.

Lower back pain is common, and will normally get better by itself, however, this does not stop it from being painful, and can often get in the way of you living your normal day today life. That said, there are certain things that you can do at home to treat your back pain and help to relieve your symptoms.

Lower back pain is the most common type of back pain; however, it is not unusual to be felt anywhere along the spine, from the neck, right down to the hips. In the majority of cases, unless of course you know you have had an injury, the pain is not is not because of anything serious, and will usually get better by itself in time, however this can take weeks, or even months.

Lower back pain can be caused by things like a bad posture at work, injury from exercise or falling and even by being overweight.

Generally speaking, lower back pain will usually get better by itself within a few weeks, and often there is no reason for you to go and see your doctor, however, it is advisable to make an appointment with them if the pain has not started to improve within a few weeks, the pain stops you from doing your day to day activities, the pain is very severe, the pain gets worse over time, or if you are worried about the pain and struggling to cope with it.

You should seek immediate medical advice, if you have numbness or a tingling around your genitals or buttocks, you have difficulty urinating, you are experiencing loss of bladder or bowel control, you are suffering with chest pain, you have a high temperature of 38 celcius or higher, you have unexplained weight loss, you notice a swelling or a deformity in your back, or if the pain began after a serious accident. These symptoms could suggest something more serious has happened.

There are a number of different things that you can do at home that will help to relieve your back pain, and hopefully prevent it from reoccurring often. Exercises and lifestyle changes may be the best thing you can do to soothe your lower back pain.

Avoid sitting for too long:

Back pain often strikes in office workers who spend their days sitting at a desk, or in drivers who travel for long hours at a time.

Just like any part of your body, the less you move it, the more it will stiffen up and start to hurt. This is no different with your back. Although it can be difficult when you are at work, try and not spend too long sitting down. Make sure you are taking regular breaks, where you can stand and move around. Try and get out and do some walking on your lunch break as well. Getting your back moving more will help to prevent your back pain.

Lose weight:

If you are overweight, and extra weight that you are carrying will be putting an added strain onto your back, and you will start to notice it. Not only will being overweight increase your risk of developing back pain, it will also be harder for your back to heal properly.

Lose weight the healthy way by living a healthy lifestyle, eating a healthy diet, and engaging in regular exercise. Exercise alone is a fantastic way of helping to relieve back pain as well, so it is a win win situation.

Use heat therapy:

Back pain is often worse in the morning, so consider putting a heat pad on your lower back before you actually get out of bed.

The reason that this can be so effective is because the heat will help to warm up your muscles, which will then help to ease any stiffness that you are suffering from and allow you to move around better when you do get out of bed and encourage blood flow to the area.

If you do not have a heat pad that can go directly onto the area, a hot water bottle will have the same effect.

Consider going for regular massages:

If you get a lot of back pain, you might want to consider getting regular massages, which will help to promote circulation, ease the stress, relax muscles, and boost your endorphins, which are your body’s natural pain relievers.

Research backs this up as well and shows that regular massages actually do help to reduce back pain in people who suffer from chronic pain.

Have a hot bath:

A hot bath can work wonders for aching muscles, and is a great, and enjoyable way to ease back pain. If you have been given stretching exercises to do, after a warm bath is the best time to do them, as your muscles will have warmed up and relaxed.

Do be aware though, that some people are unable to fall asleep straight after having a bath, so you should try and take one two to three hours before you plan on going to bed. To maximise the effects of the bath, and to make it more enjoyable for you, you can use a bath cushion which will help to support your back whilst you relax in the bath.

Go swimming:

Swimming is one of the best forms of exercise for people who suffer with back pain. The buoyancy of the water allows you to exercise gently, without putting pressure on your joints, causing more pain.

Gentle exercise is a great way to ease back pain, so take the plunge and visit your local swimming baths. Swimming also offers a great all round workout.


Disclaimer – Content written for and on behalf of Healthnotepad.com is not professional medical advice and therefore cannot be taken as such. If you have a serious health problem or are affected by any of the topics covered on Healthnotepad.com, you could seek professional medical advice. Please be aware of other issues such as allergens that may come in to play when reviewing our posts. Always consult a doctor if you or a peer has genuine health concerns.

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