10 Remedies For Lower Back Pain

No one like to get back pain. While back pain can happen every once in a while, it’s still a physical ailment that many people dread. Whether it’s caused by manual labor, arthritis, or some other condition, lower back pain can make it hard to do things in your life.

But the good news is, lower back pain can be relieved. Here are 10 of the best practical remedies to try, if you ever find yourself aching in your lower back.

Use Ice And Heat

In the first 48 hours that lower back pain persists, then take a bag of ice (or something like it) from the freezer, and place it in the pain area for 20 minutes – do this several times a day. After two days, do the same with a heating pad instead. The cooling should shut down capillaries and reduces blood flow to the area, to ease the swelling and disrupt pain signals. Afterwards, the heating should loosen tight muscles and increases circulation, allowing extra oxygen to go to the pain area.

Take Anti-Inflammatory Medicine

Taking medication for the pain can also help. Non-steroidal anti-inflammatory drugs (NSAIDs) can help relieve pain, especially in your lower pain. Such NSAIDs include:

  • Ibuprofen (Motrin and Advil), OR
  • Naproxen (Aleve) 

However, you should still consult a doctor on how much to take, and for how long. And, if pain still persists after several days, then get medical help right away.

Supportive Shoes

Sometimes, your shoes may be causing your lower back pain, especially if you wear heels. Try opting for supportive shoes. Or, if you don’t want to give up heels 100%, then carry some flats or sneakers whenever you’re out and about.


Believe it or not, you’ll still need to move, even when experiencing back pain every once in a while. Try to be on your feet at least 3 times per week. By staying active, you’re allowing your body to stay strong. Speaking of having a strong body …

Stretch And Stay Strong

Strong muscles, especially in your abdomen, can help support your back. With plenty of strength and flexibility, not only can they help relieve your lower back pain, but they can also prevent it from occurring. Whether you start with a stretch every morning, or you do your stretches throughout your day, be sure to not overdo the stretching.

Get A New Mattress

Chances are, your bed may be causing the pain in your lower back. Having a bed that’s more than 8 years old is a telling sign that it’s time to replace it. And, when buying a bed, be sure to stay clear of firm mattresses, since they tend to aggravate back pain.


Acupuncture is a remedy that’s stood the test of time, with its unique way of reducing pain in different parts of the body – the back included. This method is supposed to change the way your nerves react to pain, and might reduce any inflammation. 

Check your Posture

Posture in and of itself is not a good or bad thing, but if you are in any one position for an elongated period of time it can leave your back feeling sore and achy. Changing up your posture can help.  Try staying active and taking regular walks.

Watch Your Weight

You might also need to think about your weight. Sometimes, your weight can cause your back to act up, because of the extra pounds. By losing weight, you can lighten the load that you place on your lower back. Diet and exercise can be started at any time; and, if desired, talk to your doctor about starting a weight loss plan.

Chiropractic Rehabilitation

Finally, consider chiropractic rehabilitation. Through such therapy, you’ll be introduced to exercises that are designed specifically for you in mind. So, if you have back problems, then a physical therapist will teach you stretches that can help you manage your back pain, along with exercises that’ll help correct any imbalances that might be contributing to the pain. 


By keeping these 10 remedies in mind, you’ll feel better. Though, no matter which remedy you decide to try, it’s still important to keep at it, because back pain doesn’t always disappear overnight. And, as always, if your back problems persist after a few days, then don’t hesitate to seek medical help for what can be causing your condition.

Biography of the Guest Author

Michael Dehoyos is a writer and editor at Academic brits. As a health writer, he writes articles about medication, chiropracting, and hospital trends. As a content marketer, he helps companies improve their marketing strategies and concepts.