Home Remedies for Lower Back Pain

Jun 17, 2022

The lower back is a complex system that supports all of your body's movements. It consists of several bones, ligaments, and muscles that work together to support your spine and keep it in good alignment. If you have lower back pain, it can be difficult to know exactly what is causing it and how to treat it. You may have tried several over-the-counter pain relievers or even visited your doctor's office only to be told that scans don’t show any signs of injury or damage to your back. In such a situation, you wonder if there are any home remedies for lower back pain you can try.

Fortunately, there are many home remedies for lower back pain that can help reduce discomfort and help you with your back healing.

Ice and Heat Therapy

A person with heating bag pushed against his back

Using heat or ice therapy is one of the most effective home remedies for lower back pain only if you know how to do it appropriately. Ice and heat therapies are given for the following lower back conditions;

  • Back pain due to Injury
  • Soreness in Back Muscles
  • Stiff Back
  • Back Spasm

Ice therapy

It is recommended to apply ice therapy first to reduce swelling and inflammation. Ice also creates a numbing effect that alleviates the pain and gives relief to the patient. Ice applications are usually done in the form of an ice pack wrapped in a towel or cloth, which you place directly onto your skin for 30 minutes at a time. You can also use an ice bag or ice pack made specifically for this purpose.

Heat Therapy

Once the inflammation and swelling are gone, now is the time to use heat. Heating the injured area can increase blood circulation and expedite the healing process. You can visit any drugstore to get therapeutic heating pads that contain either water-filled gel packs or electric heaters that are powered by battery packs. These pads typically cost less than $20 each and can be used on any part of your body except your head and face since they may burn these areas if left on too long.

Exercises for Lower Back Pain

In most cases of normal back pain, your spine is safe and the cause of pain is excessive stress on the back muscles. This causes strains and sprains that can be recovered with specific back exercises. Following are some of the exercises you can perform at home without anyone’s assistance to get rid of your back pain;

Bridges - Lie on your back with your knees bent and feet flat on the floor. Slowly raise your hips off the floor while keeping the abdominal muscle tight until your hips are aligned with your knees and shoulders. Hold the position for 15 to 25 seconds.

Chair Exercises - There are a lot of exercises you can do while sitting in a chair to help you with lower back pain.

  1. Fold Forward - Sit in the chair and just pretend that you are tying your shoelaces. Keep your back straight while you do it.
  2. Seated Twists - Sit in a chair with your thighs crossed over one another. Gently twist from left to right.
  3. Knee to Chest - Sit in a chair with both feet placed on the floor. Grab your knee and move it as close to your chest as possible.

Other Exercises
A healthy spine lies in a healthy body. You can swim, walk, jog, run, or do any cardiovascular exercise to keep your body in shape. Engaging in physical activity automatically works your back and keeps the pain away. Just make sure you keep a proper form while performing any exercise.

Massage and Yoga

A guy using a massager for his back

Despite being extremely effective, massage is one of the most overlooked home remedies for lower back pain. Massages can do wonders when it comes to treating back pain. It is possible to do a little back massage yourself, however, having someone help you can be a great advantage.


Yoga is also one of the home remedies for lower back pain you can rely on. These exercises are designed to help you build strength and flexibility in your body, which will help improve your posture and reduce your chances of injury.

1. Side Plank
Lie on your side with your top leg stacked on top of your bottom leg. Flex your top arm and extend it toward the ceiling, stretching to touch your toes. Hold for 30 seconds, then switch sides and repeat for a minute total.

A girl doing cat/cow pose as one of the home remedies for lower back pain

2. Cat/Cow

Place your hands on the floor under your shoulder and feet under your hips. For cow pose, drop your belly and look upwards while stretching your back. For cat pose, push your hands into the floor and try to see between your thighs while bending your torso.

3. Sphinx Pose
Lie down flat on your belly with hands resting on the floor making an angle of 90 degrees with your elbows. Slowly push the floor lifting your torso and head upwards while keeping your back straight. Do as many reps as you can in 2 minutes.

Posture Maintenance

Poor posture is observed to be one of the primary causes of back pain. If you don’t maintain your posture, the pain is never going to leave and there are chances of it developing into a serious back issue. Before trying the home remedies for lower back pain mentioned above, consider the following guidelines to fix your posture;

  • Always sit upright with your shoulders relaxed and your back resting against the chair.
  • Stand with your weight evenly distributed on both feet and your hips tucked in.
  • Always bend your knees and not back when lifting anything off the ground.
  • Use ergonomic furniture at your office for maximum comfort and support for your body.

Related readings: How to Prevent Lower Back Pain?

Home remedies for lower back pain might not be effective in all situations. Sometimes, the back pain is due to a spine injury that requires immediate medical treatment. In such a situation, it is better to see a doctor and get yourself checked so you can get timely treatment.

Consult Dr. Moksha Ranasinghe

If you are in Los Angeles, you can see Dr. Moksha Ranasinghe at Southern California Brain & Spine Surgery for your back pain. She is one of the best neurosurgeons in Los Angeles who has been treating patients with brain and spine related disorders for years. You can schedule an appointment by filling out the contact form or calling (213) 369-4583.

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