A dull lingering pain in the back that makes it harder to carry on with the common activities of life is not a very strange experience for people in today’s date. Irrespective of the age or even the primary cause, this is a problem that can affect any person from the age of 8 to 80. While accident borne injuries are a completely different set course, there are a number of causes for lower back pain that people need to pay heed to. Ignoring such causes and situations may often tend to drag on to something big and irreversible that can adversely impact one’s health and well being.
What is a Lower Back Pain?
If you didn’t know before, our spinal cord is divided into five primary segments which further have their sub-segments. These include cervical, thoracic, lumbar, sacral and coccygeal segments. When we talk about lower back, we are primarily going to emphasise the 5 distinct lumbar segments which is what is affected when someone complains about having lower back pain. The lumbar region consists of a well arranged and interconnected bones, joints, muscles and tendons in a very complex model. Although this definitely accounts for a well engineered form and structure, this also increases the lower’s back susceptibility to pain and even injury.
Lower back pain is nothing but the persistent hammering pain in the lumbar region of the spine which is responsible for holding the weight of the upper body along with controlling motion and movements. There are chances that one might just feel a searing pain running down their lower back that is concentrated the most around the area and gradually dissipates out to the adjoining parts of the back.
What Causes Lower Back Pain?
Strain on the lumbar or the lower back can result from a number of factors or reasons. Experts suggest that the primary reasons for the lower back pain are induced because of the contraction of either mechanical or soft tissue injuries. The causes of your back pain can range from direct damage to the spinal tissues to compression of the nerve roots associated with the region.
In order to understand the concept of lower back pain a little bit better, we have mentioned the top causes that affect the lower back of an individual:
- Sudden torn or pulled muscle or ligament in the region
- Lumbar herniated disc
- Degenerative disc disease
- Facet joint dysfunction
- Spinal stenosis
- Compression Facture
- Tumor Autoimmune Diseases
- Strenuous activity
Symptoms of Lower Back Pain
Majority of the lower back pain start off with being an acute instance which tends to become a chronic condition due to lack of treatment or negligence. It is why it is necessary to treat lower back pain on time to reduce the severity of the symptoms that accompanies it.
Some of the common symptoms of lower back pain include:
- A dull ache in the lower region of the back, especially near the lumbar region
- Dissipating pain that travels down to the hips, buttocks and legs because of prolonged sitting or even sometimes because of changing positions while sitting
- Swelling of the back abdominal region
- If there is any severe lingering health ailment, there might even be weight loss, loss of bladder control and even fever along with the pain. This kind of symptoms require immediate medical care
Home Remedies for Lower Back Pain
Even though the pain in the lower part of your abdomen might insinuate a number of health issues, there are a number of treatments for back pain at home that actually work wonders in getting rid of it once and for all. If you have been suffering from lower back pain and are looking for effective remedies to relieve back pain naturally, this is just the correct article for you.
- Epsom Salt Bath
- Apple Cider Vinegar
- Aloe Vera
- Essential Oils
- Fenugreek Seeds
- Basil Leaves
- Oil Massages to Relieve Back Pain
- Ice Packs and Heat Packs
- Green Tea
- Chamomile Tea
- Turmeric Tea
- Exercises and Yoga
1. Epsom Salt Bath for Lower Back Pain
Epsom salt bath is one of the most opted for, if not the most, remedies for back pain that helps provide with a soothing feeling right off the bat. Most of the lower back pain is caused because of the inflammation of the muscles and the associated joints. Soaking in a tub of Epsom salt bath can help in relieving the tension from these overstretched muscles and joints, thus providing with instantaneous relief from the associated pain.
Add a generous amount of Epsom bath salt into a bathtub and let the entire thing dissolve. Soak yourself in the warm water for 15-20 minutes and then rinse off the water under the shower. It not just helps relieve back pain naturally but also works wonders for a migraine headache and deteriorating skin condition.
2. Apple Cider Vinegar Help to Relieve Lower Back Pain
Apple cider vinegar (ACV) is a versatile ingredient. It not only has its imprints in the kitchen but in the treatment for back pain at home as well. This is very effective in the treatment of stiff muscles or cramps in the lower back region which often causes pain in the area.
For the best results, mix about one or two tablespoons of apple cider vinegar in a glass of water and mix it well. Drink this daily once till your symptoms of lower back pain completely disappear.
3. Aloe Vera for Lower Back Pain
Aloe Vera is naturally loaded with not just anti-microbial but anti-inflammatory and analgesic properties too which is very beneficial to treat back pain. Application of aloe vera gel on this lower back and massaging it in for a good 5-10 minutes can help in providing temporary relief from the back pain. Not just that, even the consumption of aloe vera juice on a daily basis can help in relieving back pain permanently.
4. Essential Oils for Lower Back Pain
Most of the essential oils are loaded with antispasmodic, anti-inflammatory and analgesic properties which are amazing remedies for the back pain. Massaging with these oils help to soothe the inflammation along with the pain and spasms that come along with the lower back pain.
For best results, either hire a masseuse or ask someone to massage the affected area of the back with the essential oils like lavender oil, peppermint oil etc. roughly for 5-10 minutes to ensure that the oil seeps inside the skin with ease so that it effectively helps to get rid of back pain easily.
5. Turmeric for Lower Back Pain
Turmeric has had its predominance as a treatment for back pain at home since way back in history. It has effective medicinal values which are not just anti-septic but anti-inflammatory as well. That is exactly what aids to relieve the back pain naturally. The compound Curcumin, which is present in turmeric, has anti-inflammatory properties that help in curing the symptoms related to back pain.
Mix half a teaspoon of turmeric powder to a glass of warm milk and drink this every night before sleeping till the lower back pain subsides. This will not just heal the pain associated with the lower back but also aid in inducing a good night’s sleep.
6. Fenugreek Seeds Treat Lower Back Pain
Much like the previous natural remedy of turmeric, even fenugreek seeds are very beneficial for the treatment of lower back pain. It contains anti-inflammatory properties which is very beneficial in treating the pain that several people experience in the lower back. It might not have a very pleasant taste to it but its benefits in the treatment for back pain at home are magnificent and very effective.
You can either ground the fenugreek seeds into powder or get the store bought powder. Add a teaspoon of this powder to a glass of warm milk and add a teaspoon of honey to better the taste. Drink this every night before sleeping and this will imbibe amazing benefits.
7. Ginger Reduce Lower Back Pain
The main constituent of ginger that makes it an amazing ingredient for the treatment of lower back pain is gingerol which has amazing anti-inflammatory properties. This helps in treating the pain in the lower back region and also helps in getting rid of it for good.
You can either steep an inch of crushed ginger in a cup of warm water for 5 minutes or then drink it or you can opt for the topical application of ginger oil which is one of the most sought after home remedies for back pain.
8. Garlic Cure Lower Back Pain
Garlic is rich in anti-inflammatory and analgesic components like selenium and capsaicin which is amazing in treating the signs and symptoms of back pain that many people often encounters. These two compounds work together to reduce not just the pain but even the inflammation that sometimes accompanies it.
For effective results to treat back pain, you can either chew one or two cloves of garlic every morning or even make a fine paste of garlic and apply it on the affected area of the lower back and cover it with a towel and let it be for 20 minutes following which you can wash it off with water.
9. Vitamins for Lower Back Pain
Vitamins are a great source of not just proper nutrition but they have amazing properties that help cure the signs and symptoms attached with lower back pain or just about any kind of body ache in general.
Predominantly, Vitamin B12 is a very effective vitamin that has both analgesic and anti-inflammatory properties that come in handy as a treatment for lower back pain at home. You can even increase the intake of Vitamin C, D and E which are predominantly known for their amazing anti-inflammatory and antioxidant properties that help in boosting one’s overall health and cure the signs and symptoms attached with lower back pain.
Make sure to increase the intake of these Vitamins via a proper diet and avoid the use of supplements which tend to have side effects in the long haul.
10. Basil Leaves Treat Lower Back Pain
Basil leaves contain a few components, rather a few variants of essential oils in it namely citronellol and eugenol which are known for their amazing anti-inflammatory properties. If you have been including basil leaves in your diet in a good portion, there are chances that the same will help prohibit any recurrence of lower back pain and help keep it away for good.
You can either directly apply basil oil on the affected part of the lower back or even make a drink by steeping the basil leaves for 10 minutes in a glass of warm water and then add honey to it and drink it once a day to treat lower back pain.
11. Milk Helps to Reduce Lower Back Pain
Back pains can be caused both by the inflammations in the muscles as well as the joints. Consumption of milk ensures to integrate the amazing anti-inflammatory properties along with the good concentration of calcium that it comes with. Calcium helps in strengthening the bones which, in turn, help in relieving the signs and symptoms of back pain.
Drink a glass of milk in the morning during breakfast and at night before sleeping with a pinch of turmeric added to it for better results.
12. Pineapple for Lower Back Pain
Just, consume pineapple juice or a bowl of cubed pieces of pineapple once a day till the pain subsides completely.
13. Oil Massages to Relieve Back Pain
Lower back pain can arise due to sudden twitches or stiffness in the muscles which can easily be tended to with oil massages. They tend to loosen the stiff muscles and increase the blood circulation in the area which aids in minimizing the pain one might be feeling.
Some of the most common oil massages to relieve back pain naturally include:
All of these oils, when massaged the correct way onto the tensed muscles in the lower back, helps ease the pain because of the pressure along with the extended flow of blood to that portion of the body. This is exactly what helps in reducing the intensity of the overstretched muscles and helps keep them active and loosened instead of cramped and stiff.
14. Ice Packs and Heat Packs for Lower Back Pain
The simple application of either ice packs or warm packs can help get rid of the lower back pain. Much like the principle behind oil massage, even the application of either of these two helps provide with a soothing feeling and helps cure the signs and symptoms that accompanies lower back pain. Warm ice packs help in improving the blood circulation to the muscles of the lower back which is very beneficial is curing the pain of the lower back.
Not just that, the application of these compresses also provide with a temporary relief to the soreness that is often visible in the affected area of the lower back. It is necessary to ensure that if you are using an ice compress, make sure that it doesn’t stay on longer than 20 minutes because the same can often cause adverse effects. The warm compress shouldn’t be too hot and at a bearable temperature.
Herbal Tea for Back Pain
15. Green Tea
Green tea’s myriad list of benefits is not unknown to man. Not just weight loss and skin treatment, this is beneficial for the treatment of lower back pain as well. The component, EGCG, which is present in Green Tea, has anti-inflammatory properties which are beneficial to relieve back pain with ease. Drink two to three cups of green tea every day to help trivialize the signs and symptoms of back pain.
16. Chamomile Tea
Chamomile is not just a muscle relaxant but helps with heightened levels of stress as well. If you have been complaining about stretched and tensed muscles in the lower back of your body, chamomile tea can effectively help with the symptoms that come with lower back pain.
Drink two to three cups of chamomile tea. Make sure to steep it into the warm water for a good amount of time so that all the goodness is well extracted into the liquid.
17. Turmeric Tea
Much like mentioned in the common remedies section of the article, turmeric is loaded with not just anti-septic but anti-inflammatory properties as well. This is very beneficial in treating the common symptoms that come along with the muscle tension in the lower back. The compound Curcumin which is found in turmeric is rich in anti-inflammatory properties which are exactly what helps with reducing the lower back pain.
Drink one cup of turmeric tea before bed for the best results in the treatment for lower back pain at home.
18. Exercises and Yoga For Lower Back Pain
Exercises and yoga account for one of the most effective remedies for back pain. Properly executed poses help in stretching the muscles to the maximum extent. This helps in inducing extensive blood flow to the muscles which is what helps reduce the tension in them, thereby minimizing the pain that accompanies it.
Some of the common yoga poses and exercise that are effective for lower back pain include:
- Supine twist
- Sphinx Pose
- Thread the Needle pose
- Cat and Cow Pose (Bitilasana)
- Downward Facing Dog Pose (Adho Mukha Svanasana)
- Piriformis Muscle Stretch
- Hamstring Muscle Stretch
- Hip Abductor Exercise
How to Prevent Lower Back Pain?
Lower Back Pain can impact a number of your daily life activities which is why it is beneficial to administer the necessary preventive measures to treat lower back pain before the situation spirals out of control.
Some of the best methods of prevention for lower back pain include:
This method comes a lot in handy because it builds up the body’s entire core strength, thereby preventing accessory symptoms of pain and backache. Cardio exercises to aid in the prevention method by increasing the flow of blood to the spine of the body which ensures to keep the structure well supplied with nutrients and hydration to keep its functioning in check.
2. Posture Correction
Often times, the most common reason for the lower back pain is because of our posture, the way we sit, stand or sleep. If you sleep in an awkward position, there are chances that you would wake up with stiff muscles and a sore back. It is thus very important to have a correct posture while sleeping or even while sitting to ensure that the same doesn’t put a direct strain on the lower back region of the body.
3. Be Careful While Heavy Lifting
Sudden lifting of heavy objects also results in overstretching of the muscles which can cause pain in the lower back. It is thus very important to keep a check and carefully lift a heavy object without putting excessive strain on the body, especially the lower back.
4. Stretch Your Hamstrings
If you weren’t aware, one of the most common reasons behind lower back pain is because of tight hamstrings. Try and opt for hamstring stretching exercises which can effectively help to loosen the muscles and relieve back pain naturally. Consult your doctor or physical trainer first and get the exercises approved before you jump head first into doing them.
Yet another common cause, as well as preventive measure, lies with the mattress that you are sleeping on. If you have been consistently complaining about waking up with a backache after every night’s sleep, there are chances that it is your mattress that is not comfortable enough for you. Try and avoid very spongy or soft mattresses because they don’t provide with any support to the back while you are sleeping.
Opt for customized mattresses or the ones that are firm but comfortably firm and not like brick firm. These are the perfect options because they provide with sturdiness to your back while you sleep and keeps your posture correct, thereby providing with a good remedy for the treatment of lower back pain.
Lower back pain can arise from a number of reasons and can even be treated with a number of remedies that actually do provide with noticeable results. The only thing to keep in mind is to avoid negligence and act fast if you have been noticing persistent signs of lower back pain for quite some time now.