How I Cured My Lower Back Pain At Home

How I Cured My Lower Back Pain At Home

You’ve probably heard the expression, An ounce of prevention is worth a pound of cure, and this is especially true when it comes to back pain.

Everyone experiences lower back pain at one point or another, but most people don’t know how to properly treat the issue. When lower back pain strikes, you might be tempted to take an over-the-counter medication, but these pills can actually lead to your pain becoming worse in the long run.

While there are plenty of ways to relieve lower back pain, prevention should always be your first step if you want to get rid of the problem without having to visit your chiropractor or other medical professionals. I had chronic lower back pain that prevented me from doing physical activity, but after trying these tips, I got some relief from my back pain.

How I Cured My Lower Back Pain At Home?

If you’re sick of relying on expensive drugs or visiting an overworked doctor, you can take advantage of these 12 simple ways to prevent and treat your lower back pain at home.

Keep Moving

One of the best things you can do for your back is to keep moving. The more mobile you are, the less likely it is that something will go wrong. I’m not saying you should be running a marathon but try and get out of bed and walk around a bit every day. It doesn’t have to be for long – 10 minutes, 3 times per day, should be enough to keep your body limber.

Just remember – when it comes to physical activity, less is often better in the beginning as you work yourself into shape again.

Do stretching exercises

Stretching exercises are a great way to cure your back pain without resorting to medication. They can improve flexibility and muscle strength which will decrease the likelihood of getting injured again. The following stretches are great for loosening up tight muscles:

Cat/Cow Stretch

Start in a tabletop position with hands on the ground, palms flat, legs, and spine straight. Inhale as you arch the spine towards the sky (cow pose). As you exhale, round the spine towards the floor (cat pose). Repeat 10 times.

Child’s Pose

From a tabletop position, bend your knees so that heels come close to but do not touch your buttocks. Place head between arms and extend arms out in front for support if needed. Breathe deeply for five minutes.

Side Bend

Stand upright with feet together and toes pointing forward. Take a deep breath in, then exhale as you lean over to one side and hold the stretch while breathing deeply for ten seconds before switching sides and repeating on other side.

Fish Pose

Start in a seated position with arms stretched out in front of you and palms flat on the floor. While inhaling, reach toward your toes. For added stretch, bend your knees and put your feet flat on the floor. Hold for up to 30 seconds before exhaling and moving into the Child’s Pose as described above.

Use a heating pad

A heating pad is one of the most well-known traditional remedies for back pain. This can be especially helpful during a flare-up or if you have chronic pain. Heat will help relax tight muscles and provide some relief from discomfort. You can find heating pads in most stores, and they usually come with instructions on how to use them properly.

Use ice packs

Ice packs are a great way to temporarily relieve the pain and inflammation of an injury. It is suggested to limit the use of either heat or cold treatments to 20 minutes at a time. If you are also applying muscle ache creams or ointments, it may be best not to use heat or cold treatments at all.

Just make sure you get ice packs without any added chemicals, since these can cause damage in some cases. You can also use a bag of frozen peas or corn instead. Wrap the ice pack in a thin towel so it doesn’t get too cold and put it on the sore area for 10-15 minutes. Repeat as needed until you feel better.

How I Cured My Lower Back Pain At Home

Maintain good posture

Good posture is the first way to take care of your health and can help you avoid the discomfort that comes with poor posture. Plus, it’s not as hard as you might think: try sitting up straight when you’re in class or standing tall while talking on the phone. You’ll feel better instantly! Keep your spine flexible by stretching every day: Our spines need a little bit of movement every day to stay healthy and flexible.

Try topical ointments

Topical ointments are also a great way to alleviate the discomfort of back pain. They provide a soothing effect that penetrates deep into the skin and muscles, helping with inflammation and soreness. There are many different types of topical ointments available on the market today. Some options include Tiger Balm, Biofreeze, Icy Hot, and Auravedic Pain Relief Ointment.

Try massage therapy

Massage therapy is effective for managing chronic, persistent lower back pain. Massages can be tailored to suit individual needs and preferences and usually involve deep tissue work and trigger point release. Most people find they experience relief after a single session. However, some may need up to six sessions or more before they feel significant relief. Because massage is non-invasive and has no side effects, it’s worth a try if you’re looking for an alternative treatment for chronic back issues.

How I Cured My Lower Back Pain At Home

Also read: Best Massage Chairs For Back Pain

Use a support pillow

A support pillow can help alleviate some of the pressure on your spine and lessen any discomfort you may be experiencing. Try placing a folded towel, blanket, or scarf under the small of your back for added cushioning. If you have a large bolster pillow, fold it in half lengthwise and place it behind your back for more support. Another option is to use a yoga block as an extra layer between yourself and the floor. You may also want to try propping up one leg with a chair or throw pillow if it feels uncomfortable lying flat on your stomach. Some people find that sitting up with their knees bent relieves lower back pain as well.

Get enough rest

If you suffer from chronic pain, getting enough sleep can be difficult, but try napping during the day. If you are having trouble getting in a full night’s sleep, stay in bed for 30 minutes before getting up and moving around. This will help reset your body clock, so you aren’t missing out on valuable hours of rest. Sleeping on a soft surface helps reduce pressure on your spine and neck muscles, so consider using a foam mattress or pillow-top mattress pad for extra support.

Quit smoking

More than just the health benefits, quitting smoking will free up a lot of time and money that would have been spent on cigarettes, not to mention those nasty smells you don’t want permeating your clothes.

Maintain a Healthy Weight

There are a variety of reasons why people suffer from chronic lower back pain. Obesity is one of the most common causes, so it’s important to maintain a healthy weight in order to reduce this risk. The following tips can help you maintain a healthy weight and lessen the chance of chronic lower back pain.

1) Eat a nutritious diet that’s rich in whole grains, fresh fruits and vegetables, and lean proteins. This will provide you with all of the vitamins and minerals needed for optimal health – not just for your muscles but also for your bones, joints, and connective tissue.

2) Exercise regularly by incorporating activities such as swimming, biking, or hiking into your weekly routine. This will strengthen muscles around the spine which may have weakened due to prolonged periods of sitting or standing. It also helps improve mood and sleep patterns while boosting energy levels. It might seem daunting to start an exercise routine when you’re struggling with low back pain, but starting slow is recommended so that your body has time to adjust. Gradually increase the intensity and duration of each workout until you find something that works best for you.

Start off with 10 minutes of light stretching followed by 10 minutes of gentle cardio (such as walking). You should do these exercises 3-5 times per week. You’ll notice improvements in both your physical health and mental well-being!

How I Cured My Lower Back Pain At Home

Take over-the-counter pain relievers

  1. Over-the-counter pain relievers such as acetaminophen, ibuprofen, or naproxen can be very helpful for the temporary relief of back pain. They are available in different strengths and can be taken on a long-term basis with no adverse side effects. These medications should be taken as directed by your doctor or pharmacist, which is usually every four hours for up to two weeks or until the pain goes away, whichever happens first.
  2. Remember that over-the-counter drugs work best when combined with other treatments such as heat, rest, and physical therapy – speak with your doctor if you are interested in starting these additional treatments for long-term relief!


In summary, there are many solutions for curing back pain. The best idea is to take preventative measures by avoiding the triggers that caused the pain in the first place. If you have tried all of these remedies and are still experiencing severe chronic or acute pain, it’s important to see a doctor as soon as possible. There are many treatments available that can help relieve your suffering and get you on the road to recovery!

You can read all about how you can prevent lower back pain in my article How I Cured My Lower Back Pain at Home , which offers plenty of simple suggestions that you can use in your daily life.

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