Effective lower back pain relief treatment at home

Back pain occurs to everyone at some point in their lives. While it is avoidable by taking the proper precaution, once you get it, you have to deal with it. Here is a look at some of the simple but effective home remedies for lower back pain relief at home.

Effective home remedies for lower back pain relief at home

When you have lower back pain, you might experience numbness in the back. There might be some swelling and some fever. If you sit for prolonged periods, the pain worsens. At times, the pain extends to the legs, knees, and ankles. 

Lower back pain causes

The lower back pain might result due to a strained muscle or a stretched nerve. This happens when you do one of the following things.

  • Wrong posture while lifting something
  • Sitting or standing in an awkward position
  • Pregnancy
  • Age
  • Medical conditions
  • Sleeping disorders
  • Arthritis
  • Gender
  • Strenuous physical workout
  • Smoking
  • Bad mattress
  • Lifting heavy objects

Effective home remedies for lower back pain relief

Effective lower back pain relief treatment at home

1. Have an Epsom salt bath for lower back pain relief

Epsom salt helps relax your muscles because the magnesium sulfate soaks through the skin and into the muscles. It removes the build-up of toxins, and this removes the tension in the muscle fibers. This is for instant back pain relief.

  • Soak for 20 minutes in the bath. Make sure the water is warm.
  • The warmth will cause the muscle to swell.
  • If the water is cold, it will cause cramps.
  • So, keep the temperature between 92 and 100 degrees Fahrenheit.
  • Use a rubber ball or tennis ball and run them over your back.
  • Use your towel to run it to and from.
  • This will loosen the tight knots in the back muscle.

Besides being good for your muscles, Epsom salt is great for your skin as it is a good exfoliating agent. It softens the skin and reduces itchiness. 

Also Read: Yoga poses for back pain treatment

2. Have a massage for back pain treatment

Begin with the neck. Keep your fingertips on the back of the neck at the level of your shoulders. Press, move your fingers in a downward movement and repeat.

Rotate your neck from right to left and left to right alternately. Use a rubber ball (a tennis ball will do fine) to get your back muscles into shape. Keep the ball on the floor.

Lie down so that the ball is between your shoulder blades. Move the ball around for a while, and then move the ball lower. Roll it on the floor so that the ball massages your lower back. Do this twice a day for the best results. This is one of the best home remedies for back pain.

Also Read: Effective yoga stretches for sciatic nerve pain relief

3. Heat treatment to relieve lower back pain

Heat opens the blood vessels so that it soothes the pain and begins the healing process. When the pain gets intense, you can use the heat treatment to get relief from your back pain. Heat treatment is one of the best back pain remedies.

Heating pads: Use a hot water bottle or warm a bag full of sand and wrap it in towels. Press this against your back and keep it for a count of twenty. Move it slightly to one side and repeat the process.

Warm showers: This is easier than using the pads. Make sure the water is warm enough, so it opens the blood vessels. 

4. Use garlic to get relief from lower back pain left side

People have used garlic historically to prevent infections and treat medical conditions. The ability of garlic to ease inflammation and pain is not so prevalent because of its strong odor. Inflammation can cause pain. Garlic can suppress inflammation so you can use them in both topical and oral application.

To use orally, you can take 4-5 pods of garlic and crush them with a pestle. If you can stand it, crush with your teeth and swallow. Otherwise, put the crushed pods along with one spoonful of honey in a small bowl Mix and have this.

For topical application, use the paste of 5 pods of garlic. Apply this to the area where you have the pain. Then, leave it to dry and cover with a dry towel.

The selenium content of garlic helps to control the inflammation. Chemicals found in garlic have an analgesic property that helps to neutralize the pain.

You can use garlic with coconut oil as the combination is useful for improving the suppleness of the muscles and easing sore joints. 

Also Check: Home remedies for joint pain and inflammation

5. Improve the posture to cure chronic back pain

If you keep the spine supported, you will get good relief from your back pain. This means your chair must press into your back and support the backbone. If not, you will be hanging it making the spine take up an unnecessary load.

Keep your feet flat on the floor so your body weight remains balanced. Keep the keyboard within easy reach. This will help you avoid slumping or overreaching. By avoiding stressing your body, you keep your back pain under control. 

6. Use yoga for back pain relief

This is a time-tested method. The only shortcoming is that you must have familiarity with yoga. You cannot rush into it like you do with other exercises. If you have a good instructor, you can use yoga asanas for back pain relief. There are many asanas you could use – Bharadvajasana, Dhanurasana, Bitilasana, Ustrasana, and more.

Here you see how to do the Setubandha or the Bridge Pose:

Start from the supine position. Bring your heels under your buttock and raise your buttock up in the air. Press your tailbone to the pubis, rest your body on your shoulders.

Your leg remains bent at the knee. Keep your hands clasped behind your back. Hold the pose for a count of twenty. This asana is easy to do and effective in loosening the muscles in the back. 

When to contact your doctor for lower back pain treatment

You must see the doctor if you have one or more of these symptoms:

  • The pain lasts for more than six months.
  • You get stomach pain besides the back pain.
  • Pain keeps you awake at night.
  • You have weakness or tingling in the feet and legs.

Use these simple but effective home remedies for lower back pain relief and live pain free life.



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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of www.medicinalplantsanduses.com. He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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