Lower back

Home Remedies for Lower Back Pain

If your occupation requires you to sit on a chair for long times at a stretch then you cannot avoid lower back pain for long.

The cure for such lower back pain usually comes from hit and trial methods. You will then perhaps continue to use the method that has worked for you. This is fine as long as the pain is relieved and temporarily you feel better.

However, it is always better to understand the causes and then find the best home remedy for your lower back pain relief. A systematic approach to pain relief is far superior than something that works temporarily and causes complications later.

Pain in the lower portion of your spine, the area between your ribs and pelvis is one of the most common pain. Almost 8 out of 10 people suffer from this pain during some point in their lifespan.


Your spinal cord is made of bones called vertebrae separated by vertebrae discs for shock absorption. Like the rest of the body lower back bone structures are also supported by muscles, tendons and ligaments. Any strain on the bone or the supporting structure and their combinations can cause lower back pain.

Let us first understand what causes lower back pain and then focus on its remedies.

Lower Back Pain Causes

There are a number of causes for the back pain, some of the most prominent are given below.

Bone Problem- Bone problems such as fracture in the bone or bone diseases like Osteoporosis or osteopenia.

Other organs - sometimes the pain in the lower back has nothing to do with the spine. Conditions like constipation, diarrhea, menstrual cycle and kidney problems. Problems in ovaries, appendix and pancreas can also cause the pain in the lower back.

Osteoarthritis - Years of friction between the bones due to repetitive actions can cause osteoarthritis. It can lead to stiffness and pain.

Inflammations of the Joints - This is one of the most common causes of lower back pain. This happens when the vertebrae get inflamed.

Muscles - sudden movements sometimes can stretch muscles and you may feel pain for many days. The movement of bending and twisting.

Ligaments - Ligaments are attached to the bones to control the movements of joints. Any damage or tear to ligament in the lower back will cause pain.

Disc - Any damage in the discs will cause pain. Sometimes it may compress nerve causing shooting pains, other times it may cause numbness, tingling sensation or weakness.

Nerve compression - when a nerve such as sciatic nerve passing through vertebrae C it causes referral pain that passes through the lower back to the leg on one side. This is called sciatica pain.

Home Remedies for Lower Back Pain

You will require certain lifestyle changes in addition to some home remedies to get relief from lower back pain.

lower back pain remedies infographic

1. Apply Cold and Hot Compress

If your lower back pain is due to the inflammation caused by a recent injury, then the cold Compress will give you great pain relief.


Ice suppresses the pain signal.

The first 24-48 hours are crucial. Never apply hot compress in this stage as the affected area is hot due to inflammation where the blood is rushing. A cold Compress under such circumstances reduces inflammation and swelling.

After the initial stages when swelling subsides, you can apply alternate cold and hot compress for pain management.

2. Walk 40 Minutes

Walking improves blood circulation and muscle relaxation. A sitting posture for a long time stiffens the muscles giving back pain. Walking releases that pain.

A 40 minutes walk everyday will keep your heart healthy also.

If your job requires you to sit for a long time then hetup from the sitting position every half hour and do some steering exercise and walk a little.

3. Relax Hamstring

A stiff hamstring produces lower back pain. Hamstring is a muscle group in the back of your thighs. Tight hamstring not only is painful but also increases pain in the back.

Stretch your hamstring at least twice daily carefully to relieve lower back pain.

4. Build Muscles

Stronger muscles help body function efficiently.s stronger muscles around the spinal cord reduces lower back pain.

5. Release stress

Stress is one of the main causes of every chronic pain in the body. Certain activities such as aerobic exercises, massage and meditation release a hormone called endorphin which is a powerful pain reliever.

It is believed that endorphins are more powerful than some of the most commonly used pain relieving medications. All these activities on a regular basis will reduce lower back pain.

6.Get Restorative Sleep

Chronic back pain or any other chronic pain is a leading cause of insomnia. At the same time lack of sleep increases chronic pain.

So learn to sleep well. Sleeping sound for 6-8 hours efficiently dies restorative body repair. Sa sound sleep daily will certainly reduce your lower back pain.