9 Home Remedies For Low Back Pain

Low back pain can strike at any time. Just a simple twist too far to the left, or a sudden twinge as you bend down. Even a simple sneeze can spell bad news for your back.

The good news? Most cases of low back pain are acute and resolve within a few weeks. But for many people, low back pain becomes a chronic issue with recurrent flare-ups or slower healing.

Always check with your healthcare provider to rule out serious conditions. If you’re familiar with your back pain and you're looking for home solutions, here are 9 evidence-backed remedies you can try today.

1. Heat Therapy

Heat pads are an easy and effective way to relieve pain and loosen tight muscles. Heat boosts circulation, delivering oxygen and nutrients to sore tissues—important for healing.

Try this:

• Use heating pads, warm baths, or hot water bottles

• Apply heat for 15–20 minutes, 2–3 times a day

• Use a cloth between the heat source and your skin

Improving your circulation is important for repairing damaged muscles. If you don’t have a heat pad handy, then almost any type of heat therapy will do, including a warm bath, or a hot water bottle. If you are looking for some ideas on which ones to purchase, check out our blog on the best gifts for people with low back pain.

2. Ice Packs

Ice packs are a great way to reduce swelling and inflammation in a sore back. Ice is especially helpful within the first 48 hours of an injury and the awesome thing about ice is that almost everyone has it on hand so you can grab some and try icing your back right away.

Try this:

• Apply ice for 10–20 minutes at a time

• Wrap ice in a towel before applying

• Consider reusable ice packs designed for the lower back

• Never place ice directly on the skin

3. Massage Therapy

A good massage is something else that you can do at home with relatively little effort. Massage therapy can provide significant pain relief and help with the healing process for those with low back issues. When the correct muscles are targeted, the pain is treated at the source and there is often quicker relief from pain.

Massage can ease muscle spasms, improve circulation, and decrease sensitivity to pain.

Try this:

• Use foam rollers, massage balls, or tools like the Theragun or Chirp Wheel

• Self-massage for 5–10 minutes daily

• Consider professional massage (Swedish or trigger point)

With just a few simple tools you can give yourself an at home massage that can significantly reduce your low back pain. Things like a lacrosse ball, a foam roller, or even a simple tennis ball can be used.

If you are able to do it, going for a professional massage can be a very effective way of dealing with low back pain, although, if you experience frequent flare ups, the costs can add up quite quickly.

Studies have shown, however, that structural (trigger point or structural integration) massages as well as Swedish massages (relaxation massages) can provide up to 6 months relief from low back pain, so it might help to balance out the overall costs.

4. Stretching

It might sound simple, but stretching is a very effective way to help reduce low back pain. Just a few minutes every day can bring about significant reductions in pain, and big improvements in mobility. Stretching can both relieve existing pain, and help prevent future injuries.

Stretching daily improves mobility, flexibility, and helps reduce future injury risk.

Try this:

• Focus on hips, glutes, hamstrings, and lower back

• Morning stretching helps prepare your body for the day

• Try yoga, Pilates, or Tai Chi

5. Low-Impact Exercise

Staying sedentary can worsen back pain. Gentle movement helps strengthen the back and release pain-relieving endorphins.

Try this:

• Walk, swim, or use an elliptical machine

• Exercise for at least 30 minutes, 3x per week

• Combine cardio with light resistance training

Why Rest Isn't Best

When it comes to low back pain there is a common misconception that you should rest your back and not stay active. Research has now shown that quite the opposite is true.

Being sedentary “allows the muscles around the spine and in the back to become weak,” says Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. “That in turn can cause less support for the spine” and lead to long-term pain.

Low Impact Exercises

The good news is that it doesn’t seem to matter what sort of exercise you prefer to do. A Swiss study, published in the December issue of Spine, found that low impact aerobics, weight lifting and exercise machines were all equally effective in reducing pain intensity, pain frequency and disability in tasks of daily living.

6. Anti-Inflammatory Diet

Diet is an often overlooked cause of low back pain. Research has shown that there are certain foods that can trigger inflammatory responses in the body, which can cause problems with our health, ranging from conditions like heart disease, to autoimmune diseases and musculoskeletal issues.

Foods such as vegetable oils, sugar, processed foods and red meat, can all increase levels of inflammation in the body, exacerbating low back pain.

Diet plays a key role in inflammation levels and back pain severity.

Avoid:

• Processed foods

• Refined sugars

• Red meat

• Vegetable oils

  
  

Include:

• Leafy greens (spinach, kale)

• Omega-3s (salmon, walnuts)

• Berries (blueberries, raspberries)

• Dark chocolate (in moderation)

7. Supplements That Support Spine Health

When it comes to low back pain, there are several natural supplements that have been proven to help reduce pain and inflammation. Some of the main supplements used to treat low back pain are turmeric, glucosamine, vitamin D and magnesium.

Turmeric (Curcumin):

• Reduces inflammation

• Some studies suggest it's as effective as NSAIDs

  
  

Glucosamine:

• May support cartilage and joint function

• Often used in osteoarthritis care

  
  

Vitamin D:

• Helps maintain strong bones

• Low levels linked to increased pain and muscle weakness

  
  

Magnesium:

• Relieves nerve pain and improves mobility

8. Over-the-Counter Medications

Common options include:

• NSAIDs (ibuprofen, naproxen)

• Acetaminophen

• Muscle relaxants

• Certain antidepressants for chronic pain

  
  

However, a study in Annals of the Rheumatic Diseases showed that NSAIDs only slightly outperformed placebos and came with more side effects.

According to Dr. Robert Shmerling, former clinical chief of rheumatology at Harvard-affiliated Beth Israel Deaconess Medical Center, ‘Medication can be a crucial part of managing and treating occasional and recurring pain, and can help you stay pain-free and active, but you have to use the right ones for you, and in the right way’.

9. Quit Smoking

Smokers are more likely to experience spinal disc issues and slower healing.

Why it matters:

• Nicotine reduces blood flow to spinal structures

• Smoking accelerates disc degeneration

• Quitting reduces back pain risk significantly

Other studies have shown that smoking history, hypertension and coronary artery disease — all of which are risk factors for atherosclerosis, or occlusion of the arteries — were significantly associated with the development of low back pain.

Nicotine can weaken your spinal bones. So, if you are a current smoker, then quitting smoking is something that you can do for yourself to prevent further damage to your spine.

Prevention Is Powerful

These remedies not only help relieve pain but also reduce your risk of future flare-ups. Chronic back pain can affect your mood, work, and relationships. But simple, consistent habits can change that.

Takeaway:

• Move your body every day

• Eat an anti-inflammatory diet

• Consider targeted supplements

• Quit smoking if you haven’t already

Home Remedies For Back Pain FAQs

How do I know if my back pain is serious?

Seek medical help if you experience radiating pain, numbness, weakness, fever, or bladder/bowel issues.

Is bed rest good for back pain?

No. Prolonged rest may worsen symptoms. Gentle movement is better.

What’s the best stretch for back pain?

Try child’s pose, knee-to-chest, and gentle spinal twists.