Effective Home Remedies for Lower Back Pain
We extensively test and research all services we review. Here's why you can trust us.

Effective Home Remedies for Lower Back Pain

When you experience lumbago or lower back pain, it doesn’t necessarily have to be from an underlying medical condition. Too often, your lifestyle choices and daily routine contribute to it.

With that in mind, we’ll be taking a closer look at some effective home remedies for lower back pain today. 

We focused on providing practical and easy-to-do methods that won’t have to cost much (or anything at all!).

Use foam rollers and heating pads.

Use foam rollers and heating pads

Foam rollers are favourites among athletic people and those who like doing yoga, Pilates, or even ballet. Its pressed foam in cylindrical form can help reduce sore muscles for both pre and post-workout.

Pain specialists who advocate minimal invasiveness when it comes to managing aches will likely recommend foam rollers to increase the range of motion of people who exercise. When used properly, it’s also effective at taking out knots in the back and easing lower back pain.

Another non-invasive and convenient treatment is applying a heating pad on the sore area. This is especially useful for tight muscle pain (which can be addressed by a hot bath or shower, too).

Practice some yoga for stretching.

Practice some yoga for stretching

Attending yoga classes or doing yoga stretches regularly at home can do wonders for your back pain. Most of the poses are meant to build lower back muscles, such as the downward facing dog and the child’s pose.

If you’re new to yoga, it’s important to have an instructor to guide you while doing these stretches and poses. They can immediately spot if you’re doing something wrong and can correct it before you hurt yourself.

It’s also better to see a physiotherapist for advice first if you’ve had a previous injury that could be affecting your back.

Don’t sleep on your stomach.

Don’t sleep on your stomach

Sleeping face up is the best position for people with lower back pain. If you’re lying face down, it could make the pain worse since it pulls your core further downward.

So when choosing a mattress, go for something more firm. Lying on a too-soft bed or mattress topper can encourage you to turn over because it doesn’t support your form as much.

While you’re at it, choose pillows for a bad back, too. There are ones that are built for sufficient lumbar support and can be used for both sleeping and working. 

Create a more back-friendly work area.

Create a more back-friendly work area

In the same manner that you’d choose a backpack that’s friendly to your spine, so should you make your work area friendly for your lower back (and other body parts).

An ergonomic chair is worth it because it gives you proper support for your lower back, arms, legs, and neck for hours. So if you’re just starting to set up your home office, consider it a good investment especially if you’ll spend at least eight hours a day on it.

You can also look into getting monitor arms for your computers. These will discourage you from angling your torso awkwardly when you’re working in front of your desktop because things will already be in your line of sight.