10 Home Remedies for Lower back Pain

10 Home Remedies for Lower back Pain

Lower back pain is a physical ailment that affects many people across the world. Most people tend to ignore getting lower back pain remedies, especially in its early stages, until it advances. Lower back pain can be acute or chronic. Acute lower back pain lasts for a few days or weeks, while chronic lower back pain lasts for at least three months. Statistics show that the most affected age group is between 30-50years and is attributed mainly to body changes. As people age, the fluid content in the body reduces and particularly between spine vertebrae.

This makes it easy for discs to become loose and prone to injuries. There are many causes of lower back pain, including disk injuries, strains, spinal stenosis, abnormal spine curvature, sciatica, spondylitis, and fibromyalgia. There are many natural remedies for lower back pain. These remedies aren’t costly, although they proper guidance to ensure they give the desired results. Below are the top 10 home remedies for lower back pain:

10 Home Remedies for Lower back Pain

#1 – Use homemade ointments The kitchen is usually full of oils and other spices that can be useful in making ointments for relieving lower back pain. You can use ginger paste and eucalyptus oil to massage the affected area. Ginger is excellent due to its anti-inflammatory properties.

You can also use herbal oil to get relieve your lower back pain. Here, you only need to heat the herbal oil and then massage the affected area. Honey is also essential for relieving lower back pain (specifically manuka). You should massage the affected area, and it only takes two to three weeks to relieve your pain. Other best ointments are aloe vera, turmeric, and coconut.

#2 – Homemade anti-inflammatory drinks There are many homemade anti-inflammatory drinks that are beneficial for relieving lower back pain which includes ginger green tea, turmeric milk, and tart cherry juice. Ginger green tea is rich in antioxidants that help reduce inflammation.

On the other hand, turmeric milk also has anti-arthritic and anti-inflammatory properties. To see the desired results, it’s recommended that you should take turmeric milk before sleeping. Lastly, tart cherry juice contains vitamin C and antioxidants that relieve back pain. To get the desired results, you should take this drink daily.

#3 – Regular exercise This is essential because it loosens lower back muscles. Although some people don’t actually understand how to exercise when experiencing lower back pain properly, it’s essential to note that having the right body movements can ease the discomfort.

However, before you engage in any form of exercise, it’s essential to talk to a physician to avoid creating more problems along the way. Sit-ups and toe-touch exercises are highly discouraged because they strain the spine too much. People with lower back pain should also avoid leg lift exercises. The best exercises to relieve lower back pain are pelvic tilts, slow wall sit exercises, swimming, and partial crunches.

#4 – Reduce your stress levels Having high-stress levels affects your overall health in many ways. Too much stress can affect your back. When you’re too much stressed, there are consistent changes in your breathing patterns that strain your lower back. Stress also affects people’s levels of activity. To relieve lower back pain, it’s essential to reduce stress by changing habits that result in it. You should also learn how to relax and also consume healthy foods comfortably.

10 Home Remedies for Lower back Pain

#5 – Wear support shoes Most people actually don’t know that the kind of shoes they wear can affect their backs. Getting the best shoes can assist you in relieving lower back pain. Women who wear high heels regularly develop lower back problems as time goes by.

This, therefore, doesn’t mean that the solution to prevent lower back pain is to simply wear flat shoes. It’s essential to wear shoes that provide feet arch cushioning and support. If you’re suffering from lower back pain, get the right-sized shoes to ensure you maintain a proper gait. You can also consider getting orthotic insoles to give you comfort when walking and eliminate back pain.

#6 – Get enough sleep Sleeping habits also contribute to the general pain management of your lower back. Not getting quality sleep results in sleep deprivation. Additionally, poor sleep posture can result in aches. It’s therefore essential to sleep on your back to ensure a neutral pose for your spine. Also, avoid having your pillow close to your shoulders. For better sleep, having the right mattress is also important.

#7 – Maintain good sitting posture If you’re having lower back pain, your sitting posture will determine if you’ll continue straining your lower back muscles or relieve their pain. First, you should avoid having a prolonged status posture. This brings a lot of strain on spinal discs. It’s therefore advisable to wake up at least after every hour and roam around for minutes before you can sit down again.

#8 – Stay active  Most people with lower back pain tend to be inactive by avoiding their daily routines, thinking that it’s the best solution. However, the truth is that being active is among the first things physicians will tell you. Staying active doesn’t mean engaging in tedious activities. You can engage in activities like having at least 30 minutes daily walk. This strengthens the spine and back muscles.

#9 – Weight management Maintaining a healthy weight not only gives the desired shape but also helps to manage lower back pain. If you’re overweight, you’ll be placing a huge load on your lower back. This huge load will cause a lot of pressure and strain leading to chronic lower back pain. Losing some extra pounds will assist to keep your spine healthy by relieving pain.

#10 –  Eat healthy foods Studies show that eating foods that are rich in fiber can help in relieving lower back pain. Most fiber-rich foods have short-chain fatty acids responsible for balancing digestive system microbes. It’s this imbalance that causes lower back pain inflammations. Some of the best foods you should eat include nuts, sweet potatoes, carrots, and thyme.

In conclusion, these are home treatments for lower back pain. People with back pain should also avoid smoking. Studies show that smoking weakens lower back muscles and spine bones.

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Lower back Pain References and Lower back Pain Information

• https://www.medindia.net/homeremedies/low-back-pain.asp
• https://www.verywellhealth.com/remedies-for-back-pain-relief-89009
• https://www.spine-health.com/blog/7-ways-relieve-back-pain-naturally
• Read Also: https://homeremediesapp.com/10-home-remedies-for-pain/