16 Home Remedies For Lower Back Pain You Need To Try

DISCLAIMER: If you have any questions or concerns about your health, please talk to your doctor. Our content is based on research that has been reviewed by experts in the field and on information from medical societies and government agencies. But they are not a replacement for advice, diagnosis, or treatment from a health care professional.
16 home remedies for lower back pain
Back pain is a common issue that can impact both job and personal life. Fortunately, there are several home remedies for annoying back pain.

Back pain is a major problem around the world. However, the good news is that the medical community is continually developing better treatments.

With well-organized clinical trials that are relatively safe, they test new techniques. Learn more about back pain clinical trials and whether they might be right for your needs.

We will be covering over-the-counter medications, natural remedies for back pain and inflammation, and physical treatments.

Many of these can be combined, like exercise and pain relief. You should be aware that herbs can interact with medications you already take for other conditions.

Try Ice and Heat

Hot and cold packs can be used to treat strains and sprains. While both heat and ice are effective in relieving muscle spasms or pain, they have distinct effects. The ice reduces blood flow and calms swollen tissue. On the other hand, heat on the other side stimulates blood flow and brings more nutrients to the injury site. It also relaxes sore muscles.

Ice should be applied immediately to any injury. After about 15 minutes, ice the area and continue to do so for approximately an hour. Heat treatments can be applied after 24 to 48 hours.

It is recommended to use heat followed by ice. Both heat and ice are pain relievers. You can choose the one that makes you feel the best. There is no one right way to do it. Some people prefer cold and hot packs, while others prefer only one temperature.

Many products today allow for hot and cold therapy to be made easy by a variety of manufacturers. These products can be heated in the microwave or frozen. You should choose one that is large enough to wrap around an area. They are made to fit the lower back and attach with Velcro. It is similar to a weight belt.

Over-the-Counter Medicines

You can feel better quickly with many over-the-counter (OTC) medications. Some can reduce pain, and others reduce inflammation. Others combine both. It is important to understand the differences.

Even though you don’t need a prescription to buy drugs, that doesn’t mean they are safe. OTC medications often have lower doses than prescription drugs. Don’t ignore the dosage instructions. It is not always better to have more.

However, it is easier to manage and prevent pain than to eliminate it. Do not wait until the pain becomes unbearable before taking the first or second dose. To keep your pain under control, follow the interval dosing instructions.

NSAIDs: Not All The Same

NSAID stands for nonsteroidal anti-inflammatory drugs. This is a group of medications that lower inflammation. They block an enzyme called cyclooxygenase, which is responsible for reducing inflammation. This enzyme causes inflammation by triggering the release of prostaglandins. This is prevented by an NSAID, which inhibits the inflammatory response.

Inflammation is the body’s response to injury. It mobilizes cells to repair it. But, even though inflammation is necessary to heal an injury site, it can also cause pain. Inflammation, to some extent, is healthy. NSAIDs won’t stop all inflammation, but it is possible. Most likely, they will reduce inflammation.

OTC NSAIDs come in many forms. Although each has a slightly different biochemical process, they all block prostaglandins. Acetylsalicylic acid (also known as aspirin) was the first NSAID to be mass-marketed. Bayer was the first to patent the invention in the late 1890s.

There are many brands of today’s aspirin. There are many brands that combine aspirin with other ingredients such as caffeine or acetaminophen. These brands will be discussed in the next section. BC Powder, a powdered form of BC Powder, of aspirin, is a powerful combination medication that patients should take seriously but don’t.

Dosages of the active ingredient may vary between 325 mg (mg) and 500 mg. Aspirin is usually taken every four to six hours.

Naproxen (brand name Aleve) is very effective in reducing inflammation. It is more effective than other NSAIDs. It can be taken at intervals of 8 to 12 hours. This makes it convenient to take it in the morning or in the evening.

OTC NSAIDs such as Ibuprofen, also known by the brands Advil and Motrin, are also popular. It is sometimes less irritating than naproxen or aspirin for stomach irritation. The usual dosage is 200 to 400 mg of ibuprofen every four to six hours.


Tylenol is the brand name for this drug. It reduces pain but does not cause inflammation. Paracetamol, also known as acetaminophen, acts centrally in the brain to change the body’s perception of pain. Acetaminophen may cause liver damage, even though it is less likely than aspirin to cause stomach upset.

It does not thin the blood like aspirin, so it may be a better option for some people.

Acetaminophen can be combined with other drugs, so make sure you read all labels to avoid overdosing. Acetaminophen can cause liver damage, so avoid alcohol. Every four to six hours, OTC doses range from 325 mg to 650 mg.

Topical Treatments

A range of skin treatments can be used to reduce muscle soreness and promote relaxation. Some treatments contain aspirin, while others use natural heating sources like peppers and oils. These medications are powerful and absorbed through the skin.

These treatments are often available over-the-counter:

  • Ingredients such as menthol, wintergreen, or eucalyptus oils can make your skin feel warm or cold. These ingredients can be used to reduce pain and/or increase endorphin release. Biofreeze, Flexall, and Icy Hot are some of the brands.
  • Aspirin creams reduce pain and inflammation. BenGay, Sportscreme, and Aspercreme are some of the brands.
  • Capsaicin creams create a warm sensation on the skin. Zostrix and Capzasin are two brands.
  • Topical herbal formulations that reduce inflammation and pain can be used to soothe the skin. Tiger Balm is a balm that’s made from a variety of Chinese herbs. Arnica Montana is a homeopathic medicine popular for its arnica. It is said to reduce pain and inflammation and heal bruises. Boiron and Arniflora are two brands.

Natural Solutions

Many OTC and pharmaceutical drugs originate in nature. Aspirin’s original source was, for example, the bark and leaves of the willow tree. Nature-based products can heal. Respect their recommendations and use them as directed. Do not just eat a lot of different herbs, medications, or vitamins. Make sure you know what you are taking and why.

Vitamins and herbs don’t usually have the same severe side effects as conventional drugs. Although it would be difficult to overdose on vitamins or herbs, it is possible. These medications and herbs can also interact with one another. If you have any questions about interactions, consult your doctor, alternative health-care provider, or pharmacist.

Many of these treatments work. These treatments have not been supported by large pharmaceutical companies, which spend millions on marketing and research. They have not been subject to the multicenter, large-scale studies required by the Food and Drug Administration (FDA). Side effects may be unknown or not well studied. The optimal dosage, strength, and manufacturing process for these drugs are not known.

Vitamins and Supplements

Vitamin D and calcium are an important combination to keep your bones strong and healthy. Although it is not intended to be a pain reliever, many women, particularly postmenopausal, benefit from this combination.

It can strengthen bones and possibly reduce the risk of osteoporosis-related spine fractures. The National Institutes of Health recommends that you consume 1,200 mg of calcium and 400 to 600 international units of vitamin D. However, it is best to consult your doctor before increasing your dosage.

Magnesium is a mineral that can relax muscles and decrease joint pain. Magnesium supports nerve and muscle function. Adult males should consume 270–400 mg of this recommended dietary allowance.

Adult females should take between 280 and 300 mg. Before you take this supplement, consult your doctor if you have any heart or kidney problems.

The dynamic combination of chondroitin and glucosamine supplements has attracted a lot of attention because it can help with arthritic symptoms. Both substances can be found in the joints. It is believed that supplements can help to refortify cartilage.

A 2006 U.S. government study, the glucosamine/chondroitin arthritis intervention trial (GAIT), found that, compared with a placebo, the supplement provided significant pain relief for those with moderate-to-severe pain.

People with milder pain did not seem to experience much relief. Two studies have shown no long-term improvement in glucosamine levels. The verdict is still out on the effectiveness of this supplement. It might provide temporary relief.

Another supplement getting a lot of attention for helping to relieve osteoarthritis is methylsulfonylmethane (MSM). A small 12-week pilot clinical trial published in 2006 showed that MSM was more effective than placebo at relieving knee pain due to osteoarthritis.

Omega-3 fatty acids are found in fish-oil supplements, which may help to reduce inflammation. Research has shown that fish oil supplements can be helpful in relieving stiffness and tender joints. According to some studies, fish oil may help reduce the need for NSAIDs.

Some fish species can have high levels of pesticides and mercury. Others are concerned about the safety of supplements containing fish oil. However, supplements do not contain these contaminants. One word of caution: fish oil can interact with blood thinners and high blood pressure drugs in high doses.


Many herbal remedies for back pain have been shown to reduce inflammation. They are not well studied in the United States. European herbs are used for many different health conditions. The United States doesn’t regulate herbs and supplements. This is why you may see unsubstantiated claims about their potential healing properties. Make sure to research the brands before you choose your brand. Ask your healthcare provider for recommendations.

In Germany, Devil’s Claw has been widely prescribed for arthritis. Kalahari Desert residents have used the herb for centuries to relieve pain. There is some clinical evidence that it may be effective in relieving back pain.

The role of hyaluronic acid in tissue lubrication is critical for cellular function. It is a naturally occurring part of the body. It can be found in connective tissues, such as joints and skin. It is believed to be able to help with joint lubrication. Although studies have been conducted on knee osteoarthritis (Kee Osteoarthritis), the results are not conclusive.

Green tea, holy basil, and ginger are all herbs that may help reduce inflammation. There aren’t many scientific studies, but these herbs have been used for centuries to relieve pain and inflammation in China and India.

Homeopathic Medicine

Homeopathy, also known as homeopathic medicine, was created in Germany over 200 years ago. Its medicines are based upon the principle of “like cures alike”. Homeopathy is similar to vaccinations in that it works similarly to vaccines. Vaccines can trigger immune reactions by containing trace amounts of the disease. Our bodies are capable of fighting the real deal when it comes along.

Homeopathic medicines, which are diluted minerals, plant extractions, and other naturally occurring substances, are different in that they are purportedly to stimulate the body’s energetic field to trigger healing. Homeopathic medicines are not supported by any scientific evidence. It could be, however, that instruments to measure the effects of homeopathic medicines don’t yet exist.

You can often find homeopathic remedies (or remedies) in health-food shops. These small white pills come in tiny vials. They are arranged by symptoms. Arnica, ignatia, and bryonia are all recommended for muscle strain and sprain injuries. Your homeopathic doctor can help you find the best remedy for your specific needs.

Exercise Wisely

In exercise, the rule of thumb is to not do anything if it hurts. You should stop if a twist or forward bend causes you more pain. This doesn’t mean that you won’t do them again, but it does mean that you should stop until your back is healed.

It’s Easy!

Most doctors will tell patients that a little rest is fine, but that you shouldn’t lie on your back for long periods of time. It is important to get up and move about, but only slowly. Stretches and walking are good ways to start.

Your spine can move in four directions: forward, backward, sideways, sideways, and rotating. These movements can be done standing, on the ground, in a chair or seated. Your range of motion should be limited and your body allowed to expand it. Move slowly, and if you feel pain, stop.

Get In The Water

Swimming in a pool can be a great way for you to get active again. Swimming is a great exercise option for your back. You can support your body with water and also have resistance. You don’t have to load your joints as much with buoyancy. You can swim in the shallow end, paddle your dog, or do a water aerobics class. You’ll be amazed at how difficult it can be to exercise in a pool. You can work at your own pace. Muscular effort is great; pain is not.

A Little Help From Props

It would be wonderful to have a massage therapist available for our daily pains. We don’t have that luxury, but we can still do a lot to work out our kinks. These handy devices allow us to exercise and do self-massage.

Foam Rollers

One of the most innovative inventions of recent years is the cylindrical foam roller. They are used by physical therapists to treat back pain. They are inexpensive at $30 and easily accessible online. You’ll be amazed at how much you have accomplished without one.

These rollers are made of dense foam and come in a variety of sizes and densities. The long version is 3 feet in length and has a 6 inch circumference. White is the default color, meaning it is easy to work with.

Gray and blue foams are more difficult and can cause tender muscles to ache. You can stretch them to massage your back and legs with a foam roller. Lower back pain can be caused by tight leg muscles.

You can balance on a foam roller and build your core muscles for better support of your spine.

To learn how to use a foam roll, consult a personal trainer or a physical therapist who is trained in back rehabilitation.

Self-Massage Devices

You can use handheld massage tools to do everything from vibrate to oscillate and thump your muscles. While most of these devices are electronic, some, like the Theracane, allow you to press down on knotted muscles using a specially-shaped cane that extends your back.

You will need to exert some effort when using handheld devices. They can be useful or work well, but they are not the best self-massage tools. A device that doesn’t require you to move it (for instance, lying on a rolling mat) is the ultimate. It allows you to relax more.

Passive muscle relief is best achieved by lying on objects. You can use a simple tennis ball to do the trick. You can place it on the ground and then lie down on top of it. The ball will feel less pressure if you keep your knees bent and your feet flat on the ground (rather than putting your legs out straight).

You can heat rubber balls or spiky rubber balls to add an extra touch. Ma Rollers: a wooden object that massages both sides of the spine simultaneously is a Ma Roller.

Although they are wonderful, chair massagers can be quite expensive. You can spend several thousand dollars on a fully loaded, antigravity, body-contouring chair. Heating pads with vibrating settings can be attached to traditional chairs for a much lower price.

Guided Meditations

Meditation is a great way to lower stress and back pain. A lot of people can do it without a lot of guidance. Guided meditations can help you get rid of the constant chatter in your head. Your mind is always racing from one thought to the next, often worrying about the future or thinking about the past.

Sometimes, we don’t realize the amount of static and noise that we are living with until we try to silence our minds. Buddhists refer to the constant chatter as “monkey mind,” and guided meditation gives our minds something else to do. You can use simple breathing techniques, body-oriented exercises that require us to relax one part of the body at a time, and repetitions of inspirational words.

You can choose the one that works best for you. Relaxing the body and focusing on the mind is key. It might surprise you how much better it can make you feel in just five minutes.

Brace Your Back

These large belts have been worn by power weightlifters who lift more than 200 pounds. The belts are designed to stabilize the spine. They are great for power lifters, but what about us?

These belts are controversial. Experts believe that it provides a false sense of security. This can lead to back injuries by lifting more than they are capable of. Others claim the belt reminds people to use their abdominal muscles before lifting.

It’s best to strengthen your core muscles and learn proper lifting techniques. For example, when lifting something from the ground, bend your knees and draw in your abdominals. Then, lift the object by keeping it close to your body. A back brace can encourage you to lift correctly. A back brace can help reduce the risk of back injury by preventing you from turning, which can be very beneficial for lifting.

Postural Aids

These are the same as back braces. These can be useful if they help you use your muscles. However, they won’t last long if you depend on them for all of your support.

It can be beneficial to use a shoulder brace to support the spine and shoulders of people who work on computers for long hours. You can find out what is available by doing an internet search for postural aids.

Many companies offer their employees the opportunity to use an inflatable ball as a work station. You must use your core muscles to sit on these balls. Otherwise, you might fall off. While you wouldn’t like to be seated on these balls all day, it’s possible to alternate between a chair and a ball at work.

Antigravity Chairs

Chairs that reduce the weight of the spine are a benefit to many patients. Antigravity chairs are designed to support patients in a supine position, with the spine supported by optimal curves. You should try these chairs before you spend a lot.

Inversion Therapy

As we age, our discs lose water content and we are more susceptible to back pain due to the degeneration of our joints. Inversion therapy can provide relief for some patients. Inversion therapy can be performed at home using inversion tables.

It doesn’t mean you have to be upside down. Sometimes, just having your feet slightly above your head can help stretch your spine. Some evidence suggests that inversion may help to hydrate discs. Although it may be able to relieve some pain, the effects can sometimes become overwhelming when you sit or stand straight up. After all, gravity works against you for the remaining 23.5 hours of your day!


  • Aspirin, naproxen, and ibuprofen all reduce inflammation, while acetaminophen doesn’t.
  • Some products contain NSAIDs and other ingredients. To avoid side effects or overdosing, read the product label and follow the dosage instructions.
  • Although herbs and vitamins can relieve pain, some might interact with other medications.
  • Sore muscles can be relieved with self-massage devices like foam rollers or simple tennis balls.
  • Meditation guided by a guide is a great way to reduce stress. It takes only five minutes to refresh and renew.
  • Be careful when using postural aids. You shouldn’t rely on them to support you, but if they remind your muscles to strengthen proper posture and engage your muscles, then go for it!


  • Can Inversion Tables Really Relieve Back Pain? – Cleveland Clinic. (2021, March 2). Cleveland Clinic. https://health.clevelandclinic.org/can-inversion-tables-really-relieve-back-pain/.
  • Chairs for Back Pain: Which Zero Gravity Chairs Really Work? – Alternative Treatment – Chronic Pain. (n.d.). Chairs for Back Pain: Which Zero Gravity Chairs Really Work? – Alternative Treatment – Chronic Pain. https://www.healthcentral.com/article/solutions-for-the-pain-pinch-which-zero-gravity-chairs-really-work.
  • MD, S. D. (n.d.). Types Of Back Braces Used for Lower Back Pain Relief. Spine-health. https://www.spine-health.com/treatment/alternative-care/types-back-braces-used-lower-back-pain-relief.
  • Using Meditation To Relieve Chronic Back Pain – International Spine Institute. (2019, February 19). International Spine Institute. https://www.ispinei.com/2019/02/19/meditation-for-back-pain-relief/.
  • Thera Cane. (n.d.). Thera Cane. http://www.theracane.com/.
  • Jackson-Gibson, A. (2021, April 5). Try These Easy Foam Roller Exercises To Relieve Any Kind Of Muscle Pain. Prevention. https://www.prevention.com/fitness/workouts/a20459050/foam-roller-to-strengthen-muscles-and-relieve-pain/.
  • Devil’s Claw Information | Mount Sinai – New York. (n.d.). Devil’s claw Information | Mount Sinai – New York. https://www.mountsinai.org/health-library/herb/devils-claw.
  • Efficacy Of Methylsulfonylmethane (MSM) In Osteoarthritis Pain Of the Knee: a Pilot Clinical Trial – PubMed. (2006, March 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/16309928/.
  • Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT) – Full Text View – ClinicalTrials.gov. (n.d.). Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT) – Full Text View – ClinicalTrials.gov. https://clinicaltrials.gov/ct2/show/NCT00032890.
  • Office Of Dietary Supplements – Vitamin D. (2021, August 17). Vitamin D – Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
  • Naproxen (Oral Route) Proper Use – Mayo Clinic. (n.d.). Naproxen (Oral Route) Proper Use – Mayo Clinic. https://www.mayoclinic.org/drugs-supplements/naproxen-oral-route/proper-use/drg-20069820?p=1.
  • Homepage. (n.d.). BC Powder. https://www.bcpowder.com/.
  • Treating Pain With Heat And Cold. (n.d.). Treating Pain with Heat and Cold. https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold.
  • The Global Burden Of Low Back Pain – International Association for the Study Of Pain (IASP). (2021, October 20). International Association for the Study of Pain (IASP). https://www.iasp-pain.org/resources/fact-sheets/the-global-burden-of-low-back-pain/.

HealthNip does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.