Over 80% of the population will suffer from
lower back pain during their lives. Most cases of lower back pain can be linked
to a general cause—such as muscle strain, injury, or overuse—or can be
attributed to a specific condition of the spine, most commonly:
- Herniated Disc
- Degenerative Disc Disease
- Spondylolisthesis
- Spinal Stenosis
- Osteoarthritis
A number of less common conditions can cause
low back pain as well, such as sacroiliac joint dysfunction, spinal
tumors, fibromyalgia, and piriformis syndrome.
Home
Remedies for Lower Back Pain
1. Oil
Therapy
- Take 4 tablespoons of mustard oil,
sesame oil or coconut oil. Put it on low flames and fry 7-10 garlic cloves
till they turn light brown. Then, strain the oil. Allow it to cool.
Massage this oil on your lower back. Use this therapy regularly for 15
days or so, to get effective results.
- Massage with warm castor oil also
heals lower back pain.
- Mix turpentine oil and warm mint oil.
Rub it gently on the affected area for quick relief.
2. Heat
Therapy
Put heating
pads or hot packs on your back for 18-20 minutes. You can also soak in a hot
tub or take a hot shower. For the best results, add Epsom salt to the hot water
tub. It will stimulate the flow of blood towards the affected area and slow
down nerve impulses, thus reducing the pain.
Note- If
you are pregnant, avoid hot bath for long. If the temperature of your body
remains more than 100° Fahrenheit for a longer duration, it may lead to
miscarriage or birth defects. Therefore, you must consult a doctor before using
this remedy.
3. Cold
Therapy
Application
of cold pack speeds up the healing process. Take some ice cubes. Wrap them in a
plastic bag. Put it on your lower back. It acts as an anesthetic and gives you
quick relief.
4. Potato
Grate a few
raw potatoes and wrap them in a thin cloth. Use it as a poultice on your lower
back. Keep it for at least one hour.
5.
Cabbage Leaves
Put cabbage
leaves in boiling milk. Boil until jelly-like paste is formed. Drape in a clean
cloth and apply on the affected part. This is one of the best natural remedies
for lower back pain.
6. Lemon
Juice
Extract
juice of a lemon and add some common salt to it. Stir well. Drink it on a
regular basis, in order to get relief in lower back pain.
7. Milk
Milk is a
good source of calcium. It strengthens the bones and minimizes the risk of
osteoporosis and lower back pain. Add a tablespoon of honey in warm milk or
water. Drink it to cure the pain.
8. Oats
Cook some
whole oats. Mash them with vinegar. Apply it hot on your lower back to
alleviate the ache.
9.
Capsaicin Cream
Capsaicin is
a compound that is found in chili peppers and has an analgesic effect. When
applied topically, it helps reduce several types of chronic pain, including
lower back pain. Apply capsaicin cream, four times a day. Initially, it will
cause burning sensation or sting, but later, you will be relieved of pain.
10. Yoga
Yoga poses
like locust posture, corpse pose, plow pose, cobra pose, and raised feet pose
are very beneficial in soothing the pain.
11.
Stretching Exercises
- Lie down on your back with hands
somewhat away from your body. Keep your feet together. Concentrating on
your lumber region, take a deep breath. Turn your feet on the right side.
At the same time, turn your head to the left. Take deep breaths and hold
the posture for some time. Resume the initial position. Now, do it on the
other side of the body. Stop the exercise instantly, if you feel pain;
otherwise, carry out for ten minutes on each side of the body.
- Partial crunches, wall sits, hamstring
stretches and pelvic tilts are some other good exercises.
- You can also opt for swimming. It
fortifies your back muscles and abdominal, making them less susceptible to
strain. While you swim, the buoyancy in water takes off the body’s
pressure from the paining back for some time, hence, reducing the
discomfort.
Note- Avoid
doing stretching exercises, if the back pain is caused due to spasms.
12.
Over-the-Counter (OTC) Medicines
You can use
topical gels and creams like Zostrix, Bengay, and Aspercreme. These products
contain menthol, camphor, capsaicin, eucalyptus and salicylate which provide
relief from the back pain. Pain relievers such as Naproxen and Ibuprofen are
also equally effective.
Note- It
is recommended to check with your pharmacist or doctor before taking any such
medications.
13.
Engage Your Brain
Studies have
revealed that being social, eating dark chocolate and listening to your
favorite music releases endorphins, hormones that block pain signals and
alleviate depression, stress and anxiety, thereby reducing back ache.
Acupuncture, meditation, deep breathing, massage therapy and aerobic exercises
are some other ways to stimulate the production of endorphins.
14. Take
Enough Sleep
Insomnia or
inadequate sleep worsens the chronic lower back ache. So, it’s very important
to get sound sleep. If you are suffering from sleep disorders, use relaxation
and psychological techniques, consume the correct foods, and cut back on
caffeine.