Skip to content
Low back pain doesn’t have to knock you flat!
Pain in your lower back can definitely hinder you from enjoying life, and it can interfere with your daily activities. Whether it’s from an injury or you’re dealing with chronic pain, you’ll find that it can make moving around difficult and painful.
But you’re in luck: there are a lot of remedies that can help you to manage, treat, and improve low back pain. Try these at home and see how they make your lower back feel exponentially better in no time!
Remedies for Low Back Pain
Walk it off. This is a surprisingly effective solution to help you manage lower back pain! Unless the pain is debilitating and keeps you off your feet, it’s often a good idea to take a short walk at a slow pace on level ground. Walking can actually help to stretch your spine and loosen up the muscles of your lower back, reducing the amount of pain you feel.
Exercise of any sort prevents your back muscles from becoming weakened by a sedentary life, and encourages the strengthening of the muscles that support your spine. A short walk a few times a week, even while dealing with back pain, can make a world of difference.
Apply ice and heat. Depending on what caused the pain (an injury or other causes of acute back pain), you may find that ice and heat are incredibly effective at combatting the swelling that increases pain sensations and stiffness.
Both heat and ice can work. Everyone has their preference—some people insist that heat does the trick, while others swear by ice. Consider using both to double down on the effectiveness! Immediately following an injury or the onset of pain, apply ice to reduce swelling, then heat to loosen up the connective tissue and muscles around the injured area. Alternate heat and ice every 15-20 minutes for around 90-120 minutes, and you’ll find the pain is drastically lessened in the days to come.
Use a topical treatment. There are a lot of different creams, lotions, ointments, and balms that can come to your aid for dealing with back pain.
Some may contain potent natural ingredients like menthol, or may be CBD-based. Others will be medicated, using lidocaine to numb the painful area. Always apply the treatment directly to the injured area, and you should experience effective pain relief within 5 to 15 minutes. The duration of that pain relief will vary from treatment to treatment. Consider stocking multiple topical products at home so you’ve got a few different options to test in order to find the one that works most effectively for your specific pain.
Stretch the spine. You should NEVER stretch your spine immediately after an injury or flare-up of pain—that’s usually when the joints are at their most sensitive (and possibly unstable), so you could actually make the damage worse.
But once you’ve treated the immediate problem and allowed some time for the back to heal, start a daily regimen of stretching. Use stretches that elongate your spine and limber up the spinal muscles. Incorporate a few bending movements, a few twisting movements, and some lower body stretches that really pull on your hamstrings and glutes (muscles that can become tight and increase the strain on your lower back). Daily stretching can be an excellent way to prevent low back pain!
Fix your posture. That means not just your posture when you sit (for so many hours a day), but also when you stand and while you’re lying in bed. If you slouch while standing, you’re rounding your back and increasing the strain on your entire spine. If you sit hunched over, you’re stressing out your lower back, raising the risk of low back pain. And sleeping in the wrong position can not only tweak your neck, but also trigger lower back problems.
Focus on one posture at a time. Make a concerted effort to stand up straight, with your head high and shoulders back. Once you feel comfortable in this proper posture, work on sitting up straight in your chair, leaning back slightly against the backrest and letting the chair support more of your weight. Get an ergonomic chair that offers the right amount of lower back support. Finally, improve your sleep posture. Sleep with a pillow between your legs (for side sleepers) or beneath your knees (for back sleepers) to keep your spine aligned.
Wear the right shoes. The shoes you wear can have a huge effect on your posture and reduce or increase your risk of low back pain.
Shoes with good arch support will keep your feet comfortable, offering better stability and support for your legs, which will in turn translate into better posture for your spine. The wrong shoes on the other hand—shoes that are too flat, or high-heeled shoes—can cause you to arch your back more, increasing the strain on your spine.
It may be a good idea to stock your wardrobe with better, more comfortable, and more supportive shoes!
Prevent Low Back Pain with the Back on Track System
For a really effective solution for dealing with low back pain, give our Back on Track System a try!
Back on Track is our solution for combatting, preventing, and treating back pain the natural way. It focuses on the dangerous and often ignored syndrome that can be a major cause of back pain, giving you simple, practical, and actionable steps to help you manage your pain without the need for medication or costly therapies.
Want to find out more? Visit our website to learn how the Back on Track System can change your life and potentially eradicate low back pain for good!
- Choosing a selection results in a full page refresh.
- Press the space key then arrow keys to make a selection.