7 Best Ways To Manage Lower Back Pain At Home

7 Best Ways To Manage Lower Back Pain At Home

7 Best Ways To Manage Lower Back Pain At Home

Lower back pain does not need any specific reason to bother you! It just might be that you slept on the wrong side or maybe you lifted something very heavy or due to long hours of sitting in front of the PC. Lower back pain brings with it difficult in movement, difficulty in turning over while sleeping and lots of discomfort. Lower back pain can be experienced by anyone at any time of their life. Though several medicines are available, there are many home remedies which help in reducing the pain and offer relief.

Treating Lower Back Pain At Home:

Cold Therapy Or Cold Compresses

Cold application or compresses in case of lower back pain has two primary benefits. It helps in reducing inflammation and acts as a local anesthetic. It works to slow down nerve impulses which cause spasms and pain in the back. You can use homemade ice packs which are easy to use and affordable way to reduce chronic back pain.

Cold Pack Treatment

Heat Therapy

Heat application in case of lower back pain helps in stimulating blood flow that offers healing benefits in the areas which are affects. It inhibits the specific pain messages which are sent to the brain. Heat application can be done in many ways. One can select any one way which works for you. A hot water bath or shower can help. Soaking in a hot tub or using a heating pad or a hot water bottle also helps in getting relief. You just need to ensure that you are using low heat.

Heat Therapy

Change Your Posture

If you spend long hours in front of the Tv or in front of your computer, you need to necessarily change your posture. Sitting down in the same way for long periods is not good for your back. You have to correct the way you sit. Keep your feet totally flat on floor and you keyboard should be within easy reach. You should never bend forward.

Posture Constraints

Ginger Therapy

Ginger has several medicinal properties. It is known for its anti-inflammatory and antibacterial properties. It is specially useful when consumed after any kind of strenuous activity. To use ginger for back-pain therapy, you need to slice a few pieces of ginger root. Simmer them in hot water for at least 30 minutes. Your cup of ginger tea is ready to be enjoyed.


Use Hot Chilli Pepper

Capaisin present in hot chili peppers is highly beneficial in case of lower back pain. It helps in reducing pain. Include chilli pepper in your diet and you can enjoy the several benefits of back pain which helps in reducing all spasms and pains.

Chilli Peppers

Warm Coconut Oil Massages

Coconut oil is a wonder ingredient and when used to massage, it helps in improving blood flow. You need to warm up some coconut oil and gently massage on sore and tense back muscles. It will loosen up all muscles and tissues which are sore and causing pain.

Coconut Oil


Stretching is always effective in reducing any kind of pain, especially back-pain. It improves blood circulation, limbers all tense muscles and strengthens other muscles which need help. Doing basic stretching exercises help in easing back pain quickly and effectively.


With any of the above home remedies it is possible to reduce back-pain in a short time. However, if situation persists or gets worst, you should stop the exercises and get in touch with your Doctor immediately.