Ways to Manage Low Back Pain at Home

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Many people struggle with back pain. Most of the time, the problem may result from a strain or an injury to the muscles in the back. Age-related complications are also common, and the pain can become chronic if it lasts more than three months.

Dealing with lower back pain can be frustrating if you don’t know the cause of the problem and the treatment to undergo. The good news? Working with a reputed, experienced, and well-trained chiropractor Burwood presents you with insights into the potential remedies and reliable advice.

Being a widespread problem, know that lower back pain can take a toll on your life. It can interfere with your personal life and work. Fortunately, there are incredible ways to manage back pain if you stay focused and determined.

This article will explore the common causes of lower back pain and helpful home remedies to trust. Keep reading to learn more.

What Causes Lower Back Pain

Many adults experience lower back pain at least once in their lives. The spine and back muscles support the body’s weight and make walking, sitting, and standing easy. Sometimes back pain becomes so severe that it becomes challenging to move or get up.

Common causes of chronic lower back pain include:

  • The narrowing of the spinal canal (spinal stenosis)
  • Gradual thinning of the cartilage inside your spine (Arthritis of the spine)
  • Bulging or herniated disc
  • Myofascial pain syndrome

Risk factors that lead to many cases of lower back pain include:

  • Disc problems weaken with age leading to stiffness and pain
  • Weight contributes to back pain, especially if you are obese
  • Activities that require a lot of heavy lifting and bending can increase the risk of injury
  • Conditions such as cancer and a family history of osteoarthritis can increase the risk of low back pain
  • Smoking and alcohol can increase the risk of a lower back injury
  • Mental health issues like anxiety and depression

Home Remedies for Managing Low Back Pain

Even if you are struggling with back pain, don’t give up. There is hope, a chiropractor eager to help, and home remedies that can help manage your back pain. If you don’t know where to start, there are symptoms of lower back pain you should know. They include:

  • Stiffness of the back
  • Posture problems
  • Muscle spasms

If your lower back pain is severe, contact a doctor immediately. You will get the best advice from a professional and guide you on suitable treatments. Stress no more if you are wondering whether you can manage back pain at home.

Physical Therapy

Exercise forms a solid basis for chronic pain treatment at home. If you are exercising for the first time to manage lower back pain, try under the guidance of a physician. This is if it is someone you have been working with before, as some types of home exercise don’t work for everyone.

Exercises help build strong, flexible muscles that are less vulnerable to pain. Routine exercise activity helps in the healing of the pain, improves function and prevents related problems in the future.

Exercise back at home will help loosen tense back muscles and alleviate the pain. Regular exercises to undertake include:

  1. Short walk
  2. Yoga
  3. Water exercise
  4. Ta chi
  5. Therapeutic massage
  6. Acupuncture
  7. Aerobic exercises
  8. Stretching joints and try touching the toes, child’s pose, or cobra pose

Cold and Heat Therapies

Cold and heated water help relieve back pain. You can use ice packs directly to an injury such as a strain and relieve the pain.

Lower back inflammation is easy to reduce by applying an ice pack wrapped in a towel. Cold provides a numbing effect for sudden and intense back pain.

A heating pad can also relieve pain and achy muscles. Alternatively, you can use a hot water bottle, but don’t burn your skin.  


Mindful meditation helps improve your concentration and release endorphins or feel-good hormones to the brain. It helps decrease anxiety and stress and control how your body reacts to pain.

Mindful meditation is quite simple. Find a dark and quiet room and meditate for about 10 minutes in the morning, before bedtime, or while taking a break from work.

 Simple breathing exercises can work miracles if you are not into meditation. It helps engage your brain and helps reduce pain sensation.   

Mind Your Diet

The food you incorporate into your diet can help with pain management. Maintaining a healthy weight also helps lessen your back pain by reducing pressure on your spine or lower back.

Food to help beat back pain includes:

  • Extra virgin Olive oil
  • Fatty fish
  • Vegetables
  • Juicy fruits
  • Whole grains
  • Spices

Avoid highly inflammatory foodstuff that is high in trans fats. Processed food and refined sugars are also not good. Anti-inflammatory drinks each day can help relieve back pain.

So drink turmeric milk, tart cherry juice, and ginger-green tea. As you try any recommended diets, don’t forget to maintain a healthy weight.

Get Enough Sleep

Sleep disturbance or failing to get enough sleep can worsen your situation. In addition, lack of sleep will affect how you tolerate pain.

Uncomfortable mattresses or pillows will not guarantee the adequate sleep you need and could trigger lower back pain. Try and get seven to nine hours of good sleep.

If you have trouble sleeping, try a hack such as improving your diet, especially adding vitamins C and B6. L-theanine, an amino acid found in tea leaves, can help sleep better.

To Sum Up

Many factors cause back pain, and millions of people live with such a frustrating problem. Lower back pain can affect your life in many ways, and there is nothing that should hold you back from finding the best solutions. You can always try home remedies to reduce or treat back pain.

You shouldn’t worry about seeking professional help if these home remedies don’t work. A good doctor will recommend meditation, physical therapy, and diet to help relieve pain and associated complications. Any approach that can help better manage lower back pain is worth considering. Stay determined, share much with your chiropractor, and focus on managing back pain every day.




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The information on this website is only for learning and informational purposes. It is not meant to be used as a medical guide. Before starting or stopping any prescription drugs or trying any kind of self-treatment, we strongly urge all readers to talk to a doctor. The information here is meant to help you make better decisions about your health, but it's not a replacement for any treatment your doctor gives you. If you are being treated for a health problem, you should talk to your doctor before trying any home remedies or taking any herbs, minerals, vitamins, or supplements. If you think you might have a medical problem, you should see a doctor who knows what to do. The people who write for, publish, and work for Health Benefits Times are not responsible for any bad things that happen directly or indirectly because of the articles and other materials on this website www.healthbenefitstimes.com