5 Tips on Dealing with Lower Back Pain


Lower back pain is a common affliction as people get older. As with any other body part, as people age, muscle and bone will start to deteriorate. However, lower back pain is not only associated with age. There are many factors that can contribute to lower back pain.

For instance, if you work in a job that requires a lot of heavy lifting and have done so for a few years, you may begin experiencing back pain. Other causes of lower back pain could be old injuries and bending down the wrong way. It can also be a sign of underlying health conditions such as arthritis and osteoporosis.

This article will outline 5 top tips on how you can deal with lower back pain with some home remedies.

Home Remedies for Dealing with Lower Back Pain

Hot and Cold Therapy

This type of therapy is great for soothing lower back pain. For cold therapy, we recommend applying an ice pack such as frozen vegetables or a bag of ice. Apply this to the affected area for 20 minutes, multiple times throughout the day. Repeat this therapy for 2-3 days.

After cold therapy, you can then move on to hot therapy. Try applying a heat pad onto the affected area to help ease the pain. The compression of the pad may help to prevent the inflammation around the area while increasing the blood flow. It may also be beneficial to enjoy a hot shower twice a day to help relax the muscles around the sore area.


For those experiencing chronic lower back pain, this one may sound difficult, but relaxing is one of the best things you can do to help recover. Resting your sore back and muscles will help to reduce your pain. While you should relax frequently, you should also remain as mobile as possible. If you rest for a prolonged period of time, this could lead to other problems such as muscle weakness and increased pain.

Exercise Regime

Introducing an exercise regime into your lifestyle can do wonders for your lower back pain. As part of your back-pain management, exercise could be a great addition as it helps to strengthen the back and abdomen muscles. Maintaining regular exercise can also help to build up muscle support for the spin, which works to improve posture and recovery from pain. As a bonus, those who regularly exercise are at a lower risk of injury in the future.

Massage Techniques

Massage is one of the best and proven ways to help reduce lower back pain. It is also effective in reducing stress and other associated symptoms with chronic lower back pain. Massage is a great addition alongside physical therapy and medications in a bid to ease symptoms.

Over the Counter Medications

Before purchasing over the counter medications, you should seek advice from your doctor or health care professional. Your doctor will be able to come up with a pain management plan based on your medical history, allergies, and circumstance. You will then be recommended or prescribed some pain medications to help reduce your pain when dealing with lower back pain.

Other Pain Reducing and Preventive Methods

Exercise Routine

Those who experience chronic lower back pain will find that their pain decreases as they maintain a healthy weight. If you are carrying excess weight, you will notice an increase in stress on your back muscles.

If you have an inactive lifestyle, you should start with low-intensity workouts. Some low-intensity workouts can include swimming, walking, and yoga. Additionally, exercising can also strengthen your back to help prevent any injuries in the future.

Some other tips on preventing lower back pain include:

  • Avoid lifting heavy objects
  • Wear comfortable shoes

Overall, most people will experience some form of back pain at some point during their lifetime. Lower back pain is a common affliction that is associated with age, however many other factors that contribute. If you are dealing with lower back pain, you should seek advice from your doctor or specialist to get the appropriate treatment.