Lower back pain is a common issue many adults face. While it may resolve itself over time, you’ll still want to pursue ways to relieve discomfort in the meantime. Of course, any persistent pain should be addressed by a doctor, but here are some home remedies for lower back pain relief you can try first.
Get Moving
It may seem counterintuitive, but the right type of exercise could actually alleviate your back pain. Physical activity can increase blood flow to the lower back, which can help to loosen the muscles and accelerate healing. Moves that can strengthen the core and back, such as bridges, knee-to-chest stretches, and supermans may bring relief over time. Additionally, stick to low-impact cardio, such as swimming.
Use Hot/Cold Therapy
If you’re experiencing an acute back injury that’s lasted four weeks or less, use cold therapy such as a cool compress. Bringing your body temperature down can help reduce swelling and inflammation, and bring numbing relief. If you have chronic back pain, however, it’s a good idea to apply constant, low-level heat, such as a heated blanket or warming adhesive wrap.
Stretch Regularly
Stretching moves can help reduce tension in the lower back and support mobility. Consider trying a yoga routine for your back. Moves like cat/cow, child’s pose, sphinx, and spinal twists can relax the back, mobilize the spine, and gently strengthen your muscles.
Assess Your Footwear
If you spend a lot of time on your feet, unsupportive shoes could be playing a role in your back pain. Look for a pair with cushioning and ample arch support, and avoid any heels. These distribute your weight improperly and could contribute to back pain. And, make sure you’re wearing the right size: shoes that are too snug will change your gait, putting excess strain on your back.
Find Ways to Beat Stress
Stress reduction is important for overall health, but especially for a healthy back. If your body is holding tension, it will likely manifest in the back and neck. Try to find healthy ways to minimize your stress. Deep breathing exercises, journaling, and spending time with loved ones to unwind can help.
Improve Your Sleep
Research status and treatment decisions
Research into emerging medical approaches is ongoing. Early laboratory findings, small studies, or preliminary clinical results do not establish that a product or procedure is safe or effective for every person with this condition. Treatment decisions should account for the quality of the evidence, regulatory status, known risks, established alternatives, and the patient’s individual medical history.
Questions to discuss with a licensed clinician
- What diagnosis has been confirmed, and what else could be causing the symptoms?
- Which established treatment options are appropriate, and what are their expected benefits and risks?
- What evidence supports the specific product or procedure being considered?
- Is the proposed use FDA-approved for this exact purpose or being studied in a registered clinical trial?
- What side effects, costs, follow-up needs, and alternatives should be considered?
This article provides general educational information and is not medical advice. It does not diagnose, treat, cure, or prevent any condition, and it does not promise a particular outcome.
Related Treatment Pages