If you are having lower back pain, then you are not alone. Nearly 80% of adults across the world experience lower back pain symptoms at some point in their life. This condition has a high prevalence rate, and it could be due to sciatic nerve pain, degenerative disc disease, muscular problems, and arthritis.

Lower back pain could be acute depending on the type of pain the injury would bring or sometimes severe depending on the underlying causes such as muscle strains, accidents, other health conditions.

In most of the cases, lower back pain is a result of inflammation of the spinal vertebrae in the lumbar area, which is supporting most of the weight of the upper body. The pain varies depending on the severity of the condition and how long it has been left unattended.

Common causes for lower back pain:

Specifically, most of the cases of lower back pain are due to the added pressure and stress on the musculoskeletal system rather than severe weakness or chronic health problems. The following are some of the common causes:

  • Postural problems
  • Spinal abnormalities such as herniated disc
  • Overweight
  • Lack of physical activity
  • Aging
  • Muscular weakness and added pressure on the lower back region
  • Over-exercising or overtraining
  • Sport injuries
  • Emotional stress
  • Pregnancy
  • Arthritis and other conditions related to inflammation
  • Osteoporosis
  • Lack of sleep or improper sleep positions
  • Infections of any internal organs or any other chronic conditions

Back Pain Causes and Remedies

The symptoms get worse with movement. The common symptoms include shooting pain down in the back region, pain while standing/sleeping, stiffness in the lower back area, muscle weakness.

Lower back pain affects each person differently, as there are different reasons for it to develop, along with many parts of the spine/back that might be affected. So, the treatment varies for everyone. However, if the pain is mild, following a few remedies at home can help provide relief.

Here are some remedies that could help soothe the pain:

Physical therapy

Physical therapy is one effective treatment that can help deal with lower back pain. It includes different kinds of exercise, massage, and stretching. Exercises can strengthen the back, stretching can keep your lower back region flexible, and massages can ease your muscle pain.

Cold or hot therapy

Applying cold or hot packs can help reduce the pain in the lower back region.

Cold therapy- Applying ice pack over the affected area can help reduce inflammation. It helps slow down the nerve impulses, which numbs the pain.

Heat therapy- Applying warm compress and providing heat to the affected area can help stimulate blood flow that brings healing warmth to the affected lower back region.


Massaging the affected area can help provide relief when the pain is acute. Massaging can help “turn on” the muscles which have been “turned off” due to stress on the back.

Regular exercise

Cardio or aerobic exercises can help increase flexibility. Planks, strength training, and such forms of exercise can help reduce back pain by strengthening your core and improving flexibility.


Consider yoga as a part of your exercise routine to get relieved from the lower back pain. Few studies have even revealed that people who have been experiencing lower back pain have noticed much improvement in the functioning of the lower back and a reduction in pain. Yoga can be a stress buster as well, and reducing your stress can lower your back pain as well.

Topical treatments with essential oils

Using essential oil such as peppermint and wintergreen can cool the inflamed joints and soothe the back pain. They have analgesic properties and can help reduce inflammation. Prepare a DIY muscle rub by mixing these oils with a carrier oil such as coconut oil. Rub onto the affected area and doing so can improve blood circulation, thus improving back pain.

Use capsaicin cream

Capsaicin ointments have the goodness of cayenne which provides healing warmth and can be applied onto the skin to get relieved from the inflammation and pain in the lower back area.

Use over-the-counter pain relievers

Aspirin, ibuprofen, naproxen sodium, Acetaminophen are a few anti-inflammatory drugs which can provide relief from the back pain. However, you need to talk to your doctor about any interactions before using them first.

Most of the cases of lower back pain are not complicated. Following a few remedies at home and undergoing few treatments such as soft tissue therapy, chiropractic adjustments can heal most of the cases. However, in chronic conditions, other interventions are compulsory. Talk to your doctor if your lower back pain doesn’t get better for weeks. Also, mention any possible interactions with back pain, including kidney problems, tumors, cancer, autoimmune disorders.

Living in pain is unhealthy. Seek your doctor’s help before the condition worsens and makes your life painful.


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