Natural Ways to Relieve Lower Back Pain

Lower back pain is extremely common, with almost 80% of adults suffering from lower back pain at some point during their lives. The lower back starts just below the ribcage in an area called the lumbar region. Pain can be very intense, though often it will get better on its own, and can range from a dull ache to a stabbing sensation. Chronic lower back pain is when the discomfort lasts for more than three months.

Types of Lower Back Pain

There are various kinds of back pain, all of which stem from different causes and may need different types of treatment. It is important to find out what is causing the pain so that the right treatment can be applied.

Lower back pain can originate from any of the following areas:Acupuncture for Back Pain

  • Bony lumbar spine
  • Discs between the vertebrae
  • Ligaments around the spine and discs
  • Spinal cord and nerves
  • Muscles in the lower back
  • Internal organs within the pelvis and abdomen
  • Skin covering the lumbar area

Lower Back Pain Causes

Certain risk factors can cause or amplify lower back pain, such as being overweight, having an inactive lifestyle, or doing a job that requires heavy lifting or sitting for long periods of time. Following is a list of common causes:

  • Doing heavy lifting or pulling while twisting the spine
  • Sitting at a desk all day
  • Carrying a heavy shoulder bag or backpack each day
  • Overdoing your exercises, such as trying to make up for a sedentary week over the weekend
  • Having bad posture, like slouching
  • Having a herniated disc – due to aging or injuries – where there is wear and tear on the discs in the spine’s vertebrae, putting pressure on the spinal nerve roots
  • Having a chronic condition such as spinal stenosis (narrowing of the space around the spinal nerve), spondylitis (pain and stiffness due to inflammation in the spinal joints), and fibromyalgia (widespread muscle aches, including the back)
  • Being pregnant due to pelvic changes and additional weight that needs to be carried

Prevention of Lower Back Pain

There are certain things we can do to prevent or ease lower back pain by making a few changes to our lifestyle and posture, such as:
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  • Maintaining a healthy weight
  • Exercising regularly. In general, more movement is good.
  • Lifting with your legs while keeping a straight back. Engage stabilizing muscles in the abdomen always.
  • Stretching and warming up your muscles before exercise
  • Wearing comfortable, low-heeled shoes
  • Getting an office chair with good lumbar support.
  • Walking around often, taking frequent breaks if you have a sedentary job.
  • Sleeping on a firm surface, and on your side with the knees drawn into a fetal position to relieve pressure and open up the joints in the spine
  • Sitting upright by keeping the shoulders back and feet resting on a low stool
  • Raising your computer screen so that you don’t need to hunch forward to see
  • Standing upright while keeping your core firm and balancing your weight evenly between both feet
  • Swapping your heavy bag with a wheeled briefcase

13 Natural Ways to Treat Lower Back Pain

Treating chronic lower back pain with Western medications can damage the intestines, cause stomach ulcers, and are sometimes addictive, which is why I like to introduce my patients to natural treatments. Here are steps you can take to treat lower back pain naturally:

  1. Take a warm bath or apply a heating pad to the affected area. Both these treatments are temporary.
  2. Opt for bed rest, but not for too long. Staying in bed for more than a day or two may make the back pain even worse.
  3. Certain yoga and stretching poses may help relieve the pain. It is important though to visit an instructor experienced with low back pain and remember to inform him or her of your condition. Never force through the pain to achieve a specific pose or stretch.
  4. Chiropractors and osteopathic doctors can apply spinal manipulation, a technique where they apply pressure with their hands to the bones and surrounding area. This type of treatment only works for certain types of conditions.
  5. Massage therapy may help relieve muscle pain.
  6. Acupuncture is an effective treatment for pain relief. It’s my personal favorite, naturally!
  7. Physical therapy is a good way to strengthen the muscles.
  8. Ask your doctor or therapist about strengthening exercises for the back, such as the flexion and extension exercises. These exercises should never be attempted alone.
  9. Strength training can help to strengthen the back and core muscles to support the back. These exercises can prevent pain and injuries.
  10. Aquatic or water therapy, usually done in a pool, is a gentle way to ease lower back pain. This kind of treatment is especially suitable for pregnant women or people who have difficulty moving.
  11. Cooking with herbs and spices with anti-inflammatory properties, like ginger, and curcumin (turmeric) can help treat inflammation causing back pain.
  12. Earthing or grounding, a practice where you walk barefoot on the earth, is an excellent way to address certain kinds of lower back pain.
  13. Herbal treatments, both topical and internal can help with selected back pain causes.

Leaving Lower Back Pain Behind

Lower back pain can be crippling and can affect your quality of life. It is our responsibility to look after ourselves, and it’s never too early to start. If you need advice on how to prevent lower back pain or if you suffer from lower back pain and need treatment, please get in contact with me. The sooner the problem is addressed, the better.

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17 Comments. Leave new

Johnny McCarron
January 6, 2017 4:03 pm

I love your advice to maintain a healthy weight. I think that a lot of people don’t understand the importance of maintaining their weight and how that can positively impact their back. However, it can be somewhat difficult to lose the weight at first. What would you suggest doing if you can’t lose the weight immediately?


Hi Johnny, Thanks for your comment! I always suggest people make slow and sustainable diet and lifestyle changes. Yes this often means that it takes longer to lose weight, but it means that the weight stays off and doesn’t just come right back after finishing a specific diet.

Sheridan Horning
January 30, 2017 10:30 am

I second that acupuncture is an effective treatment for lower back pain. I have been working for nearly a decade with folks with back pain, and I have got to see patients avoid surgery and other invasive procedures with acupuncture and herbs. Chronic conditions take a longer series of treatments, but with recent sprain or strain or simply overuse, acupuncture can help in just a couple treatments. Thanks for spreading the word about more natural ways to feel better.


Thanks for your comment and for your healing work!

Stefan Salvatore
March 6, 2017 8:19 am

Hi, the nice blog regarding back pain. Most of the people suffering from the back pain due to different reasons. Thanks for share information regarding the natural way of back pain treatment. Keep share information like this.


Thanks for commenting Stefan! Best of luck to you in your healing journey.


thank you for posting this article – do you know the best equipment for relieving lower and mid back pain?


Thanks for reading and commenting. As far as equipment goes, that’s not my area of expertise. Good luck!

Jenna Hunter
March 27, 2017 4:39 pm

Ever since I went to go help my new neighbors move in a week ago my back has been hurting! I wasn’t aware that standing upright while keeping your core firm and balancing your weight evenly between both feet can help. I will be sure to get an expert’s help to ensure that my back gets treated!


Thanks for reading and commenting!


I never took into account the fact that massage therapy may help relieve muscle pain when it comes to dealing with back pain. I’ve never had a massage before so I have no idea what effect it could have on my body! My husband has suggested going to a chiropractor many times so I’ll have to keep these tips in mind and ask the chiropractor about these options. Thank you for sharing!


Thanks for reading and commenting! Best of luck to you in your healing journey!

Tomas Killington
May 3, 2017 7:08 am

My wife has been suffering from back pain for a while. She hasn’t been sleeping well, so she’s looking for ways she can get relief. I didn’t realize chiropractors can use spinal manipulation to treat certain conditions by applying pressure to different areas. I’ll be sure to share this option with my wife.

Afton Jackson
June 2, 2017 10:53 am

My wife has been suffering from some back pain recently. She has been losing sleep, so she’s looking for a way to cope with her symptoms better. I never realized physical therapy can help you strengthen back muscles to help give it more structure. I’ll share this option with my wife.


I’ve been attributing my hard time sleeping with working the third shift but given my job has me at a desk all night and my posture is pretty poor maybe I should explore this avenue more. Thanks for the information!


For me yoga has been very helpful in relieving back pain. My favorites are downward dog and child’s pose. As a bonus, certain poses also really help strengthen my back, which makes it less prone to injury in the future.


yeah, have to say that’s post is so helpful.


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