Has lower back pain left you feeling defeated? When you wake up in the morning, your back is already aching and moving around during the day only makes it worse. Sitting at your desk all day turns into stabbing pain by the time you leave to go home. There are many daily activities that cause lower back pain. If this sounds like you, you are not alone. In fact, 80% of adults experience lower back pain in their lifetime.
If you have already tried every lower back pain remedy under the sun, or so you think, there are probably a few solutions you have never heard of!
Most people turn to over the counter pain medications, lower back stretches, new mattresses, or even surgery to fix their back pain. While there is a time and a place for these ideas, simple and natural options are always the best. Natural remedies will keep your body safe and healthy.
Your Guide to Lower Back Pain Relief
In this article, we will explore the best overlooked remedies for lower back pain relief, why they work, and how you can easily incorporate them into your daily life. Let’s fix that lower back pain once and for all, in a holistic way!
Move Your Body
Although you may fear exercising will hurt your lower back even more, the exact opposite is true. When you exercise, your body releases endorphins. Endorphins can actually help your body to block pain signals so you feel less lower pain.
Exercise also helps to strengthen your back and support your spine, which relieves back pain. However, not all exercise is good for lower back pain and can actually make it worse. You should avoid the following exercises:
- Toe touches
- Leg lifts
Some of the best exercise for back pain include:
- Wall sits
- Press-up back extensions
- Bird dog
You should always speak with your doctor before you start a new exercise program, especially if you are trying to manage pain. They will give you the all clear for certain exercises they feel your body and lower back can handle well.
Strengthen Your Core Muscles
If you do not think your lower back pain and your core muscle strength go hand-in-hand, you may be surprised to know that’s not true. Your lower back is actually considered part of your core. Ensuring your entire core is fit and strong can have incredible benefits for relieving low back pain.
When all the muscles in your core and strong, your core can support your low back more effectively and efficiently. Luckily, there are many core exercises you can include in your weekly workout regimen that will strengthen your core. All of the core workouts below are easy to do, require little to no equipment, and you can do them in the comfort of your own home.
- Abdominal draw in
- Abdominal draw in with knee to chest
- Draw in with heel slide
- Supine twist
- Prone bridging on elbows
- Side bridging on elbow
- Press up
- Butt lift/bridge
To see how each of the above exercises are preformed, see this guide.
When most people experience lower back pain, they immediately think they need to stretch their back. While stretching out your back and low back can work, you must also stretch other muscles around your lower back.
Hamstring muscles are overlooked when it comes to low back pain. If you have very tight hamstrings from exercising, sitting to much, etc. this could be a cause for lower back issues.
Your sacroiliac joint is located in your lower back and upper leg area and you have two on each side of your spine. These joins can get tender and tight from activities like running, jogging, high impact workouts, jumping, or even sitting too much.
Stretching your hamstrings can relieve tightness and discomfort in this area. Stretches can be done anywhere, anytime, and require no equipment. Stretching will also make your legs more flexible also contributing to lower back pain relief.
Turmeric is a powerful anti-inflammatory that is used to treat an endless amount of conditions. Lower back pain can be a result of chronic inflammation and turmeric/curcumin fights inflammation just as effectively as anti-inflammatory prescription drugs. Turmeric fights the body’s chronic low levels of inflammation on a molecular level.
When you have less inflammation you also have less pain. Generally, taking 1,000 milligrams of organic turmeric per day can help fight pain and inflammation effectively. Turmeric is readily available online and in most health food and natural food stores.
To get the most out of your turmeric for lower back pain, look for an organic supplement that also includes black pepper or ginger. Taking turmeric in combination with black pepper or ginger increases your body’s ability to absorb the turmeric and use it well.
Essentials oils have gained a lot of steam over the past few years, and with good reason. Essentials oils are powerful, concentrated oils that can health the body in numerous ways.
Oils are used to help relieve pain in many areas of the body, including your lower back. Below are some of the most powerful essential oils for pain, tension, and swelling.
- Roman chamomile
- Black pepper
When applying essential oils directly to your skin, you want to use a carrier oil to dilute the essential oils. Essentials oils are very strong and can irritate your skin if used straight. Almond oil, coconut oil, and jojoba oil are all popular carrier oils that are gentle on the skin. Using a carrier oil can also allow your body to absorb the essential oils better.
All you have to do is add a drop or two of your essential oils of choice to a carrier oil and rub the mixture across your lower back. Bonus points if you can get someone to lightly rub the oils into your back for a soothing lower back massage.
Many people go right to the idea of a massage when they experience back pain. Chiropractic adjustments are often an overlooked treatment for back pain, but they should not be!
Much of the time, chiropractic care focuses on the spine, which is ideal for those with lower back issues. Although more studies are needed and there are no definitive results that say seeing the chiropractor will get rid of your pain, there is still overwhelming belief that chiropractic treatment produces similar results are conventional treatment.
If you decide to see a chiropractor for your low back pain, you can speak with them about your specific issues and they will come up with a customized plan the is right for you. People who suffer from back pain have mixed results when they see a chiropractor and one-size does not fit all when it comes to this type of treatment.
Implementation in Your Daily Life
The great news about all of the natural treatment options above is most can be done at home and in your daily life without much effort. Simply making a few little tweaks every day can have incredible benefits and relieve your lower back pain.
A few days a week, perhaps three to our days, pick your favorite lower back pain exercises to incorporate. Often, only twenty to thirty minutes of exercise during each session is enough for you to see benefits. Take your dog on a walk a few times per week, search for low-impact aerobics videos online, or join a local Pilates class if you have time.
You can also carve out ten to fifteen minutes in the morning or at night to complete some core exercises to strengthen those large muscles. Even after a few weeks you will feel amazed with just how strong and toned your core is looking and feeling.
You can also complete your hamstring stretches any time of the day and just about anywhere you want. All it takes is five to ten minutes is stretching to really loosen up those tight leg muscles.
Essential oils and turmeric can be taken at specific times of the day, such as the morning or night, or whenever you feel your lower back is really acting up. Rubbing the essential oils on you back before you get into bed at night or when you wake up in the morning is ideal, however.
Take your turmeric supplements in the morning so you can get ahead of your back pain, so it does not flare up over the course of the day.