5 Ways to Cure Lower Back Pain at Home

Lower back pain is a worldwide problem- around 80 percent of adults may experience back pain at some point in their lives.

You may have bent the wrong way when lifting a heavy object or you are experiencing a painful condition like arthritis. Whatever the cause, having lower back pain makes it hard for you to even sit or stand.

If you are also experiencing routine or mild lower back pain, consider these simple remedies to relieve the pain at home.

1.Eat for Bone Health

Make sure that your body is getting enough nutrients that help promote bone strength and growth. These includes:

Calcium: Eat food high in calcium such as yogurt, milk, cereal, oatmeal, green leafy vegetables, broccoli, and more. Consider adding turmeric to your food as it promotes weight loss and improves bone density. 

Vitamin D.  Foods like swordfish, cod liver oil, sardines, salmon, and eggs are rich in Vitamin D and help cure lower back pain.

Phosphorous. Eat food high in phosphorus such as cheese, cottage, pudding, baked beans, black beans, oysters, dark coals, sardines, and more.

2.Exercise and Reduce Stress

Consider low-impact activities such as a walk, water exercise, or yoga to alleviate the pain. Exercise helps loosen tense muscles and may prevent future episodes of back pain. You can also consider a daily workout program to help keep your muscles strong and flexible.

Mindfulness exercises such as meditation, guided imagery, and deep breathing also help prevent back pain by reducing stress and muscle tension. Such activities help relieve work-related chronic stress as well.

3.Maintain Good Posture

Did your pain start after a long workout? Or do you spend long hours sitting down at your workplace?

If you have poor posture when performing an activity, sitting down, or sleeping, it puts unnecessary stress on your back that triggers back pain.

You can minimize the pain by improving your posture. Don’t over-stretch muscles when performing a workout and consider wearing a back support brace to maintain a correct posture.

Also, make sure all the bones in your spine are aligned when sleeping or working. Moreover, keep your feet flat on the floor when sitting for longer hours.  It will help prevent both lower and upper back pain.


Holding certain stretches for 30 seconds or as long as it feels comfortable may help cure lower back pain. These include:

Touching the Toes: Stretching hamstrings and bending forward to touch your toes helps loosen the muscles in the lower back.

Cat-Cow Pose: Starting on your hands and knees, slowly move your back toward the ceiling and bring it toward the floor to help relax tense muscles.

Cobra Pose: Lay on your stomach with palms flat on the ground under the shoulders. Gently lift your chest off the floor while keeping low ribs on the floor.  

5.Massage Can Help

The message helps loosen up sore or tense muscles, thus helping reduce back pain and improve back strength. You don’t have to go for an expensive structural massage. A relaxation massage will help.

Ask your partner, a friend, or a family member for a massage if you don’t have a budget for professional massage therapy.

Some Other Remedies

  • Use heat and cold. Studies show that heat and cold can be effective to relieve back pain.
  • Apply a pain-relief cream such as menthol or capsaicin cream to get some relief from the pain.
  • Try limiting your bed rest so that your muscles keep moving and don’t become stiff. However, avoid it if your pain is severe to even sit or stand.

I hope these tips help relieve your lower back pain. See a doctor if these tips don’t help or the pain is severe- due to an injury, weakness, or you feel numbness.