4 Highly Effective Home Remedies For Lower Back Pain

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Back pain affects about 4 in every 5 adults in the United States on average. The symptoms can range from mild discomfort to chronic and debilitating pain. In most cases, you can relieve back pain at home with the remedies discussed in this article. However, if you experience persistent back pain in San Jose, coupled with other symptoms, you might require professional help. 

What Causes Back Pain? 

Your spine and back provide your body with the stability it needs to walk, run, turn, or lift things. This means that they are also vulnerable to strain. Although your chances of developing back pain increase with age, you can also develop a problem through your sitting posture or other medical conditions. 

Common causes of lower back pain include: 

● Soft tissue injury, including muscle, ligament, and tendon sprains or strains 
● Incorrect movement, excessive physical activity, or poor posture 
● Health conditions such as arthritis of the spine 
● Pinched nerves 
● Abnormal spinal curvature 

Possible Remedies For Back Pain 

Back pain can be accompanied by severe symptoms such as loss of bladder control, weight loss, and fever. When this happens, it could be a sign of a more severe condition for which you should seek medical help. However, if the pain is mild, you can try the following home remedies: 


When you are in pain, it can seem counterintuitive to exercise. Your body might even protest against any attempts to walk, let alone jog. However, the right kind of movement can help you combat back pain. Swimming, pelvic tilts, and partial crunches are excellent options. They work out your core muscles without straining your back. 

That said, you should note that some exercise can do you more harm than good. Discuss your options with your doctor or physical therapist so you don't worsen your back pain. 

Hot And Cold Treatments 

Hot and cold therapy is an effective pain reliever. Aside from being easy to use, it is also inexpensive. All you need is some hot or cold packs, depending on the type of pain you feel. Apply cold, then heat to your back if your pain is acute. Soreness is better treated with a cold pack. Generally, you can use hot and cold therapy to alleviate pain from exercise or a sports injury. 


Aside from exercise, you can also perform a series of stretches to improve your flexibility and mobility. Common options include yoga poses such as the knee-to-chest stretch, child's pose, and cat-cow pose. If you are unsure which ones can relieve your back pain, it is best to consult with your physical therapist. Avoid any stretches that put you in even more pain. 

Proper Footwear 

The type of shoes you wear have a direct bearing on your posture and balance. Switching to comfortable and supportive shoes can help alleviate pressure from your back, offering much- needed relief. 


Mild back pain will usually resolve on its own or with the help of some home remedies. However, if your back pain is severe and lasts for days, you should seek medical help. You should also visit a specialist if you experience other symptoms such as numbness in your legs or loss of bladder control. 

Is back pain affecting your quality of life? Contact South Bay Wellness Center to discuss your symptoms with a professional.

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