Millions of people suffer from lower back pain. It can be debilitating and prevent you from living a normal life. In this article, we will discuss some methods to relieve lower back pain.
Some people use medication to try to relieve lower back pain, but there are many natural ways to relieve lower back pain that are safer and more effective.
Understand the Cause of Your Pain
Lower back pain is a common problem, and it can be tough to figure out what’s causing it. But there are some things you can do to try and find the source of your pain. First, make sure you understand the different types of lower back pain. Then, try to figure out what activities are causing your pain. Finally, use natural remedies to relieve your pain.
14 Natural Ways To Relieve Lower Back Pain
1. Exercise to relieve Lower Back Pain
Exercise is a great way to relieve lower back pain. It can help improve your flexibility, balance, and strength. It can also help to reduce inflammation and pain.
Best Exercises for Lower Back Pain
Knee to Chest Stretch
- Step 1: Lie on your back with your legs bent and your feet on the floor.
- Step 2: Pull one knee into your chest with both hands.
- Step 3: Tighten your abdominals and keep your spine pressed to the floor. Hold for 5 seconds.
- Step 4: Repeat the exercise on the other side.
Lower Back Rotational Stretch
- Step 1: Lie on your back with both legs bent and your feet flat on the ground.
- Step 2: Keeping the shoulders firmly on the floor, gently roll the bent knees over to one side.
- Step 1: Hold the position for 5-10 seconds and then release.
- Step 1: Return to the starting point.
Glute Bridges Exercise
- Step 1: Lie down on your back with your knees bent and your feet flat on the ground. Keep your arms at your side with your palms down.
- Step 2: Lift your hips and torso until your knees, hips and shoulders form a straight line.
- Step 3: After bridging, hold the position for a few seconds before slowly returning to the starting position.
Lower Back Flexibility Exercise
- Step 1: Lie down on your back with your knees bent and your feet flat on the ground.
- Step 2: Pull one leg in towards the chest until there is a comfortable stretch in the back and hip.
- Step 3: Hold the position for 15 seconds.
- Step 4: Repeat on the other side.
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2. Massage oil to relieve Lower Back Pain
Massage oil is a great way to relieve lower back pain. It can be applied to the back, neck, and shoulders, and can be used in a variety of ways. Some people use massage oil as a standalone treatment, while others use it as part of a holistic treatment plan.
Best oil to relieve back Pain
Outback Pain Relief – Extra Strength All Natural Topical Oil Pain Reliever
Relieving lower back pain has never been so easy! Outback Pain Relief’s extra strength topical oil pain reliever is a natural way to get relief from your pain. This topical oil pain reliever is made with all-natural ingredients, so you can trust it to provide you with the relief you need. Apply this topical oil pain reliever to your back and neck, and enjoy the relief it provides.
3. Yoga to relieve Lower Back Pain
Yoga is a great way to relieve lower back pain. It is a physical and mental workout that can help improve your flexibility, balance, and posture. Yoga can also help improve your breathing, circulation, and stress relief. If you are suffering from lower back pain, try a few yoga poses to see if they help.
4. Acupuncture to relieve Lower Back Pain
Acupuncture is a form of alternative medicine that is said to help relieve pain in the lower back. Acupuncture involves inserting thin needles into specific points on the body to stimulate the flow of energy and relieve pain. There is limited evidence to support the use of acupuncture for the treatment of lower back pain, and it is not recommended as a first-line treatment.
5. Hot Bath
One of the most popular ways to relieve lower back pain is to take a hot bath. The heat from the bath relaxes the muscles and relieves the pain. Hot baths also help to detoxify the body and improve circulation.
6. Heat Pad
When it comes to relieving lower back pain, heat pads are a popular choice. They work by increasing the blood flow to the area, which helps to reduce inflammation and pain. Additionally, heat pads can also help to improve your circulation.
Best back pain relief products
7. Epsom Salt Bath
When it comes to relieving lower back pain, Epsom salt baths are a popular option. Epsom salt is a mineral that is high in magnesium and has been shown to be effective in treating a variety of conditions. Adding Epsom salt to a bathtub of hot water can provide relief from pain and inflammation, and it can also help improve circulation.
8. Hot Compressions
Hot compresses are a popular way to relieve lower back pain. They are simple to perform and can be done at home. To do a hot compress, place a hot, cloth compress on your back for about 10 minutes. Repeat as needed.
9. Cold Compressions
Cold compresses are often used to relieve lower back pain. They work by reducing inflammation and swelling. You can make a cold compress by putting ice or cold water in a cloth or a plastic bag. Apply the compress to the lower back for 15 minutes every few hours.
10. Ice Pack
Ice packs are a common way to relieve lower back pain. They work by reducing inflammation and swelling. You can buy an ice pack at most pharmacies or grocery stores. Place the ice pack on your lower back for 10 to 15 minutes. Repeat as needed.
11. Spinal Decompression Therapy
Spinal decompression therapy (SDT) is a treatment that uses a device to reduce pressure on the spinal cord. The goal of SDT is to relieve lower back pain. SDT is most effective when used in combination with other treatments, such as physical therapy and pain medications.
Chiropractic care can be a great way to relieve lower back pain. Chiropractors use their hands and fingers to move your spine and help correct any misalignments that may be causing your pain. Chiropractic care can be a very effective way to relieve lower back pain, and it is often recommended as the first step in treating this condition.
13. Acupressure to relieve Lower Back Pain
Acupressure is a form of self-care that uses pressure and finger strokes on specific points on the body to improve health and well-being. Acupressure is often used to relieve pain, stress, and tension in the body. Acupressure can be used on the lower back to relieve pain.
Meditation is a form of relaxation that has been practised for centuries. It has been shown to be an effective way to relieve lower back pain.
Bonus tip: Take vitamin D3 supplements
There is evidence that taking vitamin D3 supplements can help relieve lower back pain. A study published in the “Journal of the American Medical Association” found that people who took vitamin D3 supplements for six months had a 50 per cent reduction in their pain score. The researchers believe that vitamin D3 may help to improve blood flow and reduce inflammation in the lower back.
If you are suffering from lower back pain, please try one of these methods. You may not find relief immediately, but with patience and perseverance, you will find relief.
The 14 natural ways to relieve lower back pain include: acupressure, meditation, taking vitamin D3 supplements, stretching, ice packs, heat packs, chiropractic care, massage, and acupuncture.