8 Most Effective Lower Back Pain Relief Remedies That You Need To Know About

Do you want to know about lower back pain relief remedies that actually work? In this article, we will be going over 8 evidence-based lower back pain relief remedies that are effective.  

About 8 in 10 people will get back pain sometime during their lifetime, and it can be a very frustrating experience. You may have strained your back while gardening, cleaning, or even while working out at the gym.

As a person who has experienced back pain myself doing all of the above, I will share evidence-based remedies I have to used to relieve my back pain.

You are going to learn about several effective lower back pain relief remedies, how relieve back pain at home, natural remedies for back pain and inflammation, lower back pain exercises, and more.

After learning about these lower back pain therapies, you will be better prepared to self-treat your back at home to reduce your back pain so that you can carry on with your daily activities.

This post is all about the best lower back pain relief remedies that you need to know about.

Best Lower Back Pain Relief Remedies

1. Rest

The first step for how to relieve back pain at home is to simply rest for a day or two. Try not to rest for more than two days because staying in bed will actually slow down your recovery.

Sleeping on a firm mattress will reduce strain on your lower back. See the pictures below of how to relieve lower back pain while sleeping by keeping your spine neutral:

• If you lie down on your back, put a pillow under your knees.
• If you sleep on your side, prop up your knees and put a pillow between them.

Remember: Do NOT stay in bed longer than a day or two. Moving around, even a little, will help your back pain to recover faster.

2. Ice Pack

A good lower back treatment at home is to apply an ice gel pack for 20 minutes to the painful area several times throughout your day.

You should wrap the ice gel pack in a thin cloth to prevent freeze burn. If you do not have a thin cloth, you can apply the ice gel pack over a thin shirt.

An ice pack is one of the cheapest lower back pain relief remedies that you can implement right away. Check out this helpful video of how to apply an ice pack correctly:

3. Walking

Is walking good for lower back pain?

Yes, walking is one of the best lower back pain relief remedies as long as you are able to walk without severe pain. Walking is a low impact exercise and even small movements will help you to recover faster from your pain than staying in bed.

You should do light activities such as walking as soon are you are able. Movement and resuming your daily activities will actually help you to recover from your back pain faster.

However, it is best to avoid sports and any activities that require intense movements. Stick with low-impact activities and exercises instead.

If your pain is tolerable, try this walking plan:

• Walk for at least 5 minutes 5 times a day.
• If that is too easy, then walk 15 minutes three times a day.
• Walk as much as you are comfortable and always listen to your body.

4. NSAID (Non-steroidal Anti-inflammatory drug)

NSAIDs (Non-steroidal Anti-inflammatory drugs) such as naproxen (Aleve) or ibuprofen (Advil; Motrin) can be effective lower back pain relief remedies. They work by reducing inflammation and pain in your back.

Since naproxen or ibuprofen both have side effects and can negatively affect you if you have certain health conditions, please ask your doctor first if they are safe for you to take them. You should especially be cautious if you have a history of these health conditions:

• Stomach ulcers or bleeding
• Bleeding disorders
• Kidney or Liver disease
• Heart problems such as a high risk of heart attack or stroke
• High blood pressure that is difficult to control
• Pregnancy
• Over 65 years of age

To maximize pain relief, take an NSAID with food around the clock for three to five days. Thereafter, you can take an NSAID only when you need it for pain.

The recommended doses below are prescription strength, which means they are higher than the directions on the bottle. Make sure to ask your doctor if it is okay for you to try a higher dose:

• Naproxen 220mg tablet take 2 tablets twice daily
• Ibuprofen 200mg tablet take 2 to 3 tablets about every 6 hours

Acetaminophen (Tylenol) can work too, but it will be not as effective as an NSAID.

Check out this great video between a physical therapist and a pharmacist about how to use NSAID medications correctly:

Additionally, if you are curious about when to use muscle relaxants for back pain, check out the article: What is the Best Relaxant for Back Pain?

5. Medicated Patches

According to one medical study, capsicum is one way of how to relieve back pain fast. Capsicum is an herbal chili pepper that relieves pain when applied to the skin.

Salonpas patch is one brand name that contains capsicum. You can purchase it from Amazon by clicking here.

Salonpas also comes in a patch that contains lidocaine or  camphor/methyl salicylate/menthol. These are also worth a try, but they may not be as effective as capsicum. Always make sure to read the back of the label so you know which ingredient you are buying.

6. Herbal Supplements

Two low quality medical studies showed that the herbal known as Devil’s Claw (Harpagophytum procumbens) may be effective for back pain. Devil’s claw is one of several natural remedies for back pain and inflammation and is discussed in the video below by Dr Oz:

I have personally used Devil’s Claw but I did not find much benefit from it. It may be worth a try if you are unable to take an NSAID such as naproxen or ibuprofen.

7. Physical Therapy & Exercise

Back pain usually get better on its own within 4 weeks. If your back pain does not get better after 4 weeks, you may want to see a physical therapist who may perform spinal adjustments on you and recommend certain lower back pain exercises and stretches.

If your back pain has improved to a tolerable level within 4 weeks, then you may want to try this beginner’s low-impact Pilates workout for your lower back:

8. Workplace Accommodations

If you need to take some time off work because you have severe back pain, talk to your supervisor. Your workplace may allow you to take unpaid, job-protected leave (also known as FMLA). If you plan to be out longer than a week, you may be able to also apply for short-term disability, which will pay you a portion of your work pay while you are out on leave.

If you cannot take time off of work, ask your supervisor about a job accommodation. A job accommodation can allow you to do work that does not require heavy lifting, or prolonged sitting or standing.

Your job may also be able to provide you with furniture like an adjustable standing desk that can reduce pain from prolonged sitting. Check out the article: 4 Best Desks for Back Pain.

When to Contact Your Doctor

You should contact your doctor if you experience one of the following:

• You cannot walk
• You lose bladder or bowel control
• Your back pain does not improve within 4 weeks

This post was all about the best lower back pain relief remedies to help you be as prepared as possible if you should ever hurt your back.

Other Articles You May Like:

• 6 Best Exercises for Chronic Low Back Pain
• 4 Best Desks for Back Pain
• Is Tylenol or Ibuprofen Better for Back Pain?