Sick of those lower back pain? Have you tried natural or home remedies for lower back pain? If you have not, then you are missing out on a lot of great and affordable options.

According to Harvard Health Publishing, 80% of people will experience back pain sometime in their lives. The report also said that low back pain is more likely to occur when people enter middle age. In the United States, 39% of adults experienced back pain in 2019 according to the Centers for Disease Control and Prevention.

So, to help you out here are some tips.

Home remedies for lower back pain

Exercise and stretching

home remedies for lower back pain
exercise at home – Photo by Jonathan Borba on Unsplash

One of the most common causes of lower back pain is a sedentary lifestyle or inactivity. Without regular exercise, your muscles tend to get tighter, and circulation throughout your body slows down. All of those could then result to lower back pain. So, why not do a couple of workout routines right in your living room or backyard? There are so many exercises you can do without the need for any gym equipment.

Anti-inflammatory drinks

Lumbar strain or inflammation in the lower back can be eased by drinking natural anti-inflammatory drinks like Turmeric Tea, Turmeric Milk, Blueberry Smoothie, Ginger Juice, and Apple Carrot Beet Smoothie. Other than their anti-inflammatory properties, they also provide the body with vital nutrients and antioxidants. On top of all of that, they are really tasty.

Anti-inflammatory snacks

home remedies for lower back pain
healthy snacks – Photo by Dan Gold on Unsplash

Anti-inflammatory snacks are proven home remedies for lower back pain. For snacks, you can enjoy a great selection of fruits and vegetables including broccoli, kale, watermelon, spinach, and sweet potatoes. Beans and nuts are also good. If you experience lower back pain from time to time, it might be good to have these snacks at the ready wherever you go.


Another cause of lower back pain is stress. Being anxious, depressed, or overthinking can result in muscles tightening up throughout the body including the lower back. Meditation is a way to give the mind time to rest and breathe to re-energize. It is an activity that allows an individual to relax his or her mind. Meditation can also improve concentration and it releases happy or feel-good hormones called endorphins.


Yoga is also a versatile activity you can incorporate into your life to ease lower back pain. Think of yoga as a combination of exercise and meditation. You get to work out and at the same time give your brain a break from stress. There are different yoga poses you can do to ease lower back pain including child pose, sphinx pose, cat and cow pose, downward facing dog, and upward facing dog. Other than yoga, there are other exercise activities that are great home remedies for lower back pain.

The next time you buy a bunch of medications, keep in mind that there are home remedies for lower back pain. If your back pain does persist, then it is a good idea to visit your doctor to make sure that everything is ok and that there is no underlying to what you are dealing with.