Lower back pain or lumbar ache is the most common problem which, generally, arises due to spasm or sprain in the ligament or muscle in the lumbar region, osteoarthritis, and pressure on nerve roots due to spinal stenosis or herniated disc. Stones, tumors, kidney infections, endometriosis, ovarian cysts and hematoma may, at times, lead to this ailment. Factors such as obesity, poor body posture, stress, pregnancy, wearing high heels, lifting heavy weight, and smoking maximize the risk of lower back pain. It is of 2 types: short term or acute back ache lasts for a few days or week while chronic ache lasts for over 3 weeks.
People aged between 30 and 50 are more susceptible to develop this problem. Lumbar ache is accompanied by lost bowel or bladder control, sweating, weakness, abdominal pain, nausea, fever, and numbness in the rectal area, groin, foot and leg. Mostly, back pain gets resolved within a few days on its own. In some cases, you can treat your back ache at home. However, you must consult a doctor, if pain persists for a longer period.
1. Oil Therapy
2. Heat Therapy
One of the best remedies to use for lower back pain is heat. The warmth from any heat source can relax and calm your muscles and help to soothe aches, pains, and sores. there are a couple of things that you can do to administer heat to a lower back pain ache. The first is investing in a good heating pad. There are all types of heating pads on the market right now but one of the best is an electronic heating pad. With an electronic heating pad, you can control the settings so that you can administer as little or as much heat as you want.
You can also use a microwavable heating pad too. However, these will lose their warm after about half an hour after you heat it up. When you are using a heating pad, try not to use a longer than 15 to 20 minutes. Additionally, be sure that you move your heating pad from one location of your skin to another. This will prevent you from scalding your skin.
If you do not have a heating pad, then hopping into a warm bath can be just as effective. To get the most out of your warm bath, you can add in some Epsom salt to help further the relaxation of your muscles. If you want something a little more calming, then adding in a couple of drops of eucalyptus oil or lavender oil will do the job too.
NOTE: Just be aware that if you are pregnant, you will not want to use a heating pad or a hot bath for lower back pain. It is no secret that the end of your pregnancy can bring with it painful lower back aches. If you are pregnant, heat in not the number one recommended method of treatment.
Getting into a hot bath while pregnant might feel good for you but it is extremely dangerous for your unborn baby. A hot bath will elevate your core body temperature and this can cause critical birth defects in an unborn baby including spina bifida. Elevated body temperatures can also cause miscarriages and other birth defects as well. Be sure to speak to your primary care physician if you are pregnant and dealing with lower back pain.
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.
A major trending solution for lower back pain is CBD Oil. While not cheap, this solution can help those who are suffering from chronic pain. Dosages can be varied to the condition with major ailments requiring a higher milligram amount. Popular application is done through a tincture along with edible gummies. Legal in most states you can purchase from a variety of vendors online.
8. 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.
9. Oats
Cook some whole oats. Mash them with vinegar. Apply it hot on your lower back to alleviate the ache.
10. 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.
11. Yoga
Yoga poses like locust posture, corpse pose, plow pose, cobra pose, and raised feet pose are very beneficial in soothing the pain.
12. Stretching Exercises
Note- Avoid doing stretching exercises, if the back pain is caused due to spasms.
13. 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.
14. 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.
15. 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.
16. Black Haw and Cramp Bark
Mix equal quantities of black haw and cramp bark tinctures. Take it every 3 to 4 hours consecutively for 3 days. It will reduce the pain considerably.
17. Chebulic myroblan
Eat a small piece of this fruit after having meals. It’s one of the simplest home remedies for curing lower back pain.
18. Chamomile Tea
Stress stiffens the muscles of the back, thereby, causing pain. Chamomile is, said to be, a great stress-buster which soothes tense muscles. Take 1 cup of boiling water and add 1 tablespoon chamomile flowers to it. Steep it for 12-15 minutes. You can also prepare tea with prepackaged chamomile tea. Sip at least 1-3 cups daily.
19. Ginger Root
The anti-inflammatory compounds of ginger alleviate the pain. When your lower back aches, drink ginger tea. Slice fresh ginger root and put these slices in 1 quart boiling water. Steep them on low heat for half an hour. Let it cool and add honey to sweeten it. Sip it twice a day.
20. Basil Leaves Decoction
Since ages, holy basil leaves have been used as a healing balm for the soul, body and mind. Take a cup of water and boil it. Add 10 basil leaves to it. Boil till it converts to syrup. Add salt while boiling. Take it 2-3 times a day for quick respite from severe lower back pain.
21. Devil’s Claw
Research studies have revealed that a therapeutic dose of this South African herb for the short term reduces lower back pain.
Note- People suffering from intestinal or stomach ulcers and pregnant women must avoid intake of this herb.
