Relief for Lower Back Pain: 7 Home Remedies That Really Work

 

Lower back pain can interrupt daily life, making it hard to move, work, or even sleep comfortably. The good news? You don’t need expensive treatments to find relief. These simple home remedies can help reduce pain and improve flexibility naturally.

1. Gentle Stretching

Daily stretches like child’s pose or knee-to-chest can relax tight muscles and improve mobility.

2. Hot and Cold Therapy

Apply an ice pack for 15–20 minutes to reduce inflammation, then switch to heat to ease muscle tension.

3. Sleep Position

Sleeping on your side with a pillow between your knees keeps your spine aligned and relieves pressure.

4. Epsom Salt Bath

A warm bath with Epsom salt can soothe sore muscles and improve circulation.

5. Stay Active

Low-impact exercises like walking or swimming help strengthen back muscles and prevent stiffness.

6. Good Posture

Sitting and standing tall throughout the day reduces strain on your lower back.

7. Herbal Ointments

Natural creams containing menthol, turmeric, or arnica can provide fast relief.

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