How do you relieve lower back pain?

Lower back pain is so common that around eight out of 10 adults experience it at some point in their lives. For many, low back pain can be uncomfortable to live with. Thankfully, most people find relief for lower back pain with home remedies.

At Advocate Health Care, our team of spine specialists is fully equipped to help you find relief from low back pain. We use a range of tools to diagnose back pain and offer comprehensive treatment that enables you to get back to the activities you love.

What are the most effective home remedies for lower back pain?

For many people, lower back pain improves with rest and at-home back pain treatments. Usually, low back pain improves within several days. If it doesn’t, see your health care provider for further treatment and possible referral to a spine specialist.

Over-the-counter pain relievers

Over-the-counter pain medications often help relieve discomfort while you recover from a minor injury or strain. There are two main types of these medications: nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. Both may help relieve pain, although NSAIDs specifically target the inflammation that causes swelling.

You may also try over-the-counter skin creams, ointments, or patches designed for pain relief. Most of these topical products contain ingredients that temporarily numb the painful area in your lower back. It’s not a long-term solution, but it may provide relief for lower back pain while you recover.

Hot and cold therapy

You may have heard some people swear by a heating pad for low back pain, while others insist on using an ice pack. Both hot and cold temperatures can be effective, so use the treatment that works best for you.

In general, cold temperatures lower inflammation and decrease swelling. Heat can assist with relaxing your muscles. Depending on your low back pain symptoms, you may try cold or hot therapy for 20 minutes at a time, several times a day, until back pain lessens.

Gentle exercise

While rest is important for healing, make sure you’re not sitting on the couch all day. Low-impact exercise, such as walking, swimming, or simple stretching, promotes healing and increases blood flow. If you don’t move at all, the muscles around your spine may stiffen or weaken, which worsens low back pain.

How is lower back pain managed?

Most providers recommend a multipronged approach to managing lower back pain. Depending on the underlying cause of pain, your provider may advise trying home remedies first.

If at-home back pain treatments don’t work, you may try medical treatments such as physical therapy or spinal injections. Learn more about treatment for lower back pain.

Often, you can prevent or stave off lower back pain with some changes to your lifestyle or daily habits. “Two of the best things you can do to prevent low back pain are to get adequate exercise and maintain a healthy diet,” says Dr. Jonathan Citow, a neurosurgeon at Advocate Condell Medical Center. “These two things go a long way in helping to build a strong core, which is key to minimizing pain in the lower back.”

To prevent back pain and improve your daily habits, you may:

• Achieve and maintain a healthy weight
• Avoid carrying too-heavy loads and bend with your knees when you lift heavy items
• Eat a nutrient-rich diet with enough calcium, vitamin D and phosphorus to build healthy bones
• Exercise consistently, incorporating both stretching and core strengthening exercises
• Ensure you use an ergonomic workstation that supports correct posture
• Sleep on your side, or use a supportive pillow under your abdomen or knees if you sleep on your stomach or back
• Wear appropriate, properly fitting footwear that supports optimal posture

Does posture affect back pain?

Yes, poor posture can unnecessarily strain your shoulders, hips and lower back. It may feel awkward to correct your posture, but it’s crucial to prevent injuries that can cause back pain. Over time, correct posture feels more natural and provides some relief for lower back pain.

Make a few simple adjustments to improve your posture:

• Engage your abdominal muscles
• Maintain a head position that’s in line with your body to avoid straining your neck forward
• Roll your shoulders down and away from your ears
• Sit with your feet on the ground and avoid crossing your legs
• Stand with your feet shoulder-width apart, with weight distributed evenly across both your feet