Your belongings tower over you as you haul box after box into your new place – who knew U-hauls could hold so much? You’re getting sore, but hey, you’re strong, and excited to be in your new place. You push through, looking forward to that glass of wine this evening in your new living room.

You ignore:

Every. Little. Twinge.

Overnight, those little twinges blossom. The next day, sitting on the edge of your bed makes you cry. 

The only thing getting packed today is ice — on your lower back.

Your back is central to everything you do, and when it hurts, your whole life hurts. 

No one plans for lower back pain. Yet, regardless of age or conditioning, it strikes. According to WHO, it is one of the leading causes of disability worldwide. Nearly 80% of Americans will suffer from lower back pain during their lifetimes.

What can you do to help lower back pain? 

You call your doctor, but it’s three weeks before you can get in. 

Your life can’t wait on hold. Those boxes won’t unpack themselves.

Fortunately, there are many ways to relieve lower back pain at home. Whether you are trying to figure out how to get those boxes unpacked, or just tired of a constant ache in your lower back, this ultimate guide will help you relieve lower back pain.

Let’s get started.

Table of Contents

Lower Back Pain Causes	How to Relieve Lower Back Pain Fast	Lower Back Pain Stretches & Exercises	Keep Lower Back Pain at Bay	When to See your Doctor

What Causes Lower Back Pain? (It’s simpler than you think)

If you have inflammation in any of these parts, your lower back will hurt. 

Inflammation is a symptom rather than the cause of lower back pain, but controlling your inflammation will reduce pain and improve your mobility, which will help you heal.  

One common cause of lower back pain and inflammation is sciatica.

What is sciatica? 

Other typical low back pain causes include:

• Injury – such as sprains, fractures, and strains. 
• Pinched nerves – if the pain is radiating around the trunk, down an arm or leg, a nerve is being pinched. 
• Congenital – meaning there is something structurally abnormal in your back, either from birth or acquired later in life. Keep in mind that these irregularities don’t have to be in the lower back to cause pain there. 
• Degenerative – injuries, aging, arthritis, osteoporosis, spondylosis (thinning of the discs), kidney disease, et al., can all damage your lower back.

Herniated discs – OUCH! Remember those important cushions between your vertebrae? They have a soft center, surrounded by a firm envelope. If that envelope ruptures, the disc can pinch nerves.

Lower back pain causes for females

If you are female, you have extra risk factors such as pregnancy. Hormonal and weight changes soften muscles, ligaments, and tendons, pulling your spine out of shape.

Recurring monthly pain could be PMS, PMDD, or related to endometriosis.

Lower Back Pain Treatment at Home

Regardless of the cause, there are ways to relieve lower back pain at home, including; exercise, ice/heat, medications, and stress relief. Combine these approaches as you collaborate with your practitioner and you will get even better results. 

Instant lower back pain relief (ice and heat are your friends)

Take Two and Call Me in the Morning

Over-the-counter (OTC) pain medications come in two basic styles: 

• Non-steroidal anti-inflammatories (NSAIDs)
• Analgesics (pain relief only)

NSAIDs reduce inflammation, and may contribute to quicker healing, but they can upset your stomach. Examples of NSAIDs include ibuprofen (Motrin), aspirin, and naproxen (Aleve). 

Analgesics such as acetaminophen/paracetamol (Tylenol) are pain relievers with weak anti-inflammatory action, but easier on your stomach. 

Only take OTC medications continuously for ten days max (or less if label dictates), unless otherwise directed by a doctor. Read the warning labels and check for dosage and interactions. 

Do NOT make this common mistake (Zzzzz)

You might wonder: Will bed rest help my back pain? The short answer is: no. 

The longer answer is: maybe for a short time, two to three days at most. 

Immobilizing your back weakens your abdominal and back muscles, which need to move and be strong to support your aching spine. 

Your inner aaaaahhh

Besides keeping muscles limber, movement releases endorphins, your natural pain killers. Move as much as you can, beginning with stretches.

4-1-4-1 breathing pattern

Try this breathing pattern as you hold each of the following stretches:

Try to hold each stretch at least thirty seconds or four rounds of breath. This will help you relax and train your mind to release habitual tensions.

As you stretch, be sure to relax your shoulders and neck; when we’re in pain, we automatically lock up these areas, which will worsen the problem.

Lower back pain stretches 

Find a place to lie down and get a towel or strap. If your head doesn’t comfortably touch the floor when you lie on your back, support it with a low pillow. 

Use the 4-1-4-1 breathing pattern and do these 8 stretches daily. Be consistent, and you will lengthen tight muscles, giving you immediate and long-term relief from lower back pain.

The one stretch to relieve back pain: knee to chest

If you have time for nothing else, do this stretch. Too much sitting or intense exercise tightens your butt and low back muscles, irritating the nerves in your lower back. 

Lie on your back with your knees bent, feet on the floor. Clasp both hands behind one knee, breath out, and pull your knee toward your chest. Relax and breathe deeply using the 4-1-4-1 pattern. Hold for four rounds of breath. Switch legs. 

Kneeling Lunge Stretch

This will stretch the front of your hip. Pad your knees for this one. 

Start on both knees, step one leg forward, foot flat on ground, knee at 90 degrees. 

Maintain upright posture, squeeze your butt, and push your pelvis forward (allowing the forward knee to bend) until you feel a stretch in the front of the kneeling leg. 

Check in with your spine, keep your natural curves (don’t round your back to lean further). Hold for four rounds of 4-1-4-1 breathing and switch legs.

Piriformis Muscle Stretch (aka Figure 4)

This will stretch your deep hip and butt muscles. 

Lie on your back, knees bent and both feet on the floor. 

Gently lift one foot, rest your outer ankle across the opposite knee, relaxing your lifted knee outward like a wing. 

Reach one hand through the triangle you’ve created with the ‘wing’, the other hand meeting it behind the grounded leg’s knee, and gently pull that knee toward your chest until you feel a stretch in your lower back and buttock. 

Relax shoulder and neck tension, and breathe 4-1-4-1. Hold for four rounds of breath. Switch legs. 

Windshield wiper/trunk rotation

This will release lower back tension.

Lying on your back, knees bent, breathe out to a count of four as you gently let your knees fall toward one side, keeping your hips on the ground. 

Pause for a count of one, breathe in for four as you return to vertical. 

Repeat on the other side, like a slow windshield wiper motion. 

Keep your belly button pulled in, relax your neck. Repeat four times on each side. 

Supine hamstring stretch

This will stretch the back of your legs and take pressure off your lower back.

Grab a strap or towel and place it behind one knee or ankle/foot if you can reach that far.

Lie on your back, legs bent, feet on the ground. Pulling the strap/towel, straighten and lift your leg, keeping that knee straight. 

Lift your leg till you feel a gentle pull down the back of your leg and into your butt..

Relax your neck and shoulders, hold for four breath cycles, and repeat on the other side. 

Legs up the wall

An efficient stretch, this will stretch your hamstrings and relax your lower back muscles, all while calming your nervous system. 

Lie on your back, scoot your rear to a wall and raise your legs, resting them on the wall as close to vertical as is comfortable. 

Relax and breathe for a minimum of four breath cycles. 

Cat-cow stretch

The key to this stretch is to let your tailbone lead it: not your head or shoulders. Also, keep your belly button pulled in. 

Come onto your hands and knees. Your back is table-like; but keep your natural curves. 

Pull your belly button into your spine. Practice keeping your belly button tight by breathing 4-1-4-1 until you get comfortable holding it consistently. 

Exhale to a count of four as you tuck your rear and push upward through your spine from the belly button, arching your back like a Halloween cat. 

Allow your shoulders to round forward and hollow your chest. Hold for one count. 

As you inhale to a count of four, curve your tailbone upward. Drop your belly (but keep your belly button tight), let your chest rise, and tuck your shoulder blades down your back. Hold for one count.

Repeat, starting from your tailbone each time, keeping your belly button pulled in, and breathe out to the cat arch, hold, breathe in to the cow arch, hold. Repeat for four rounds of breath. 

Child’s pose

This stretch lengthens your entire spine and loosens your hips.

On your hands and knees, spread your knees wider than your shoulders if possible, big toes touching, and relax your butt downward toward your heels.

Arms reach overhead along the ground, if it’s comfortable for your shoulders. Pull in your belly button and relax your neck. Rest your forehead on the ground or a block/pillow/hands. Breath 4-1-4-1 for four rounds.  

Is walking good for lower back pain?

All low-impact movements such as Yoga, walking and Tai Chi reduce stress, boost your mood and speed healing.

In addition, specific strength exercises get your back the help it needs. 

The muscles of your trunk, (think front, back, sides, and diagonal) plus your butt, hips and thighs all work to support your spine. Keeping these muscles strong and supple is key to protecting your spine.

Lower back pain exercises at home

Do the following exercises at least four times a week and keep them as a permanent part of your routine. Your daily movements and any sports you play will become easier.

Maximize your exercise efforts with a neutral spine.

When viewed from the side, your back ideally has three natural curves: 

Neutral spine exercise

Lie on your back, knees bent, then alternate arching and rounding your back until you find the most comfortable amount of arch for your back. Now, either feel how much your back arches with a hand, or get a picture of where your back meets the ground. 

Now tighten your abdominals (especially around your belly button) just enough to support an apple if someone were to drop it on your stomach, but keep the curves in your back. 

That’s it! 

Here is a more detailed explanation. 

Pelvic tilt

Start in neutral spine, on your back, knees raised. 

Breathe out to the count of four and press your belly button into your spine, flattening your lower back to the floor. 

Think of pinching a piece of paper between your lower back and the floor. 

Hold and breathe for a count of ten.

Breathe in to release to a count of four. 

Repeat 3 to 5 times. 

Bridge

Start in neutral spine, knees bent, feet on the floor. 

Pressing with your butt and thighs, lift your butt until you are in a straight line from knees to shoulders. Lift your back as one piece, don’t round up. 

Do not stress your neck or turn your head. 

Don’t tuck your butt, but keep your belly button pulled in and keep the curve in your lower back. 

Pull your heels toward your shoulders (keeping them on the ground). This will engage your glutes even more. 

Breathe out to a count of four as you raise; hold, breathe for a count of ten, then lower and breathe in to a count of four.

Repeat 3 to 5 times. 

Supermans

Lie on your stomach. 

With arms slightly outward from your sides, tighten muscles for a neutral spine, tuck your chin slightly (as if holding a ping-pong ball) and curl up, raising your chest and legs slightly off the ground. 

With your chest off the ground, hold for a count of ten, then lower. 

Repeat 3 to 5 times. 

8 habits to keep Lower back pain at bay for good

Stretches and exercises will make an enormous difference, but it’s possible to undo much of your efforts with a few bad habits. Examine these 8 habits to build your most back-healthy lifestyle. 

1. How to relieve lower back pain while sleeping

While bed rest is only recommended for a short time, quality sleep is essential for any kind of healing. You need a good quality mattress, less than 10 years old. 

Medium firmness is often superior to extra firm, because it allows for your body’s natural curves while still supporting your spine. Sleeping on your side is best; use a pillow between your knees, and one that supports your head and neck in the proper alignment.

2. How to set up your workstation to prevent lower back pain

Remember those three curves in a healthy back? If you sit a lot during the day, make sure your workstation supports those healthy curves. 

Keep your ears, shoulders and hips stacked, your feet resting straight under your knees. Keep your elbows at your sides, as close to ninety degrees as possible.

Do you tuck your pelvis to conform to your chair? Try adding a small rolled-up towel under your tailbone or a pillow in the small of your back. 

Check in with your head: Are you jutting your chin to stare at your screen? Examine the height of your screen and the reach to all of your frequently used items. 

No matter how good your posture is, our bodies are meant to move. Moving just five minutes every hour will keep your entire body healthier. 

3. Get goofy

No – seriously, be silly! Stick your tongue out, make a silly movie, watch some TikTok. 

Laughter releases your endorphins, and breaks up the evil trio:

Mindfulness and deep breathing are essential tools to reduce stress. 

When in doubt, call a friend.

I hereby give you permission to watch silly cat videos on YouTube. 

4. Nom nom

Nutrition is key. Eating a varied diet including darker greens, orange-colored foods, fatty fish, and a wide variety of fruit will reduce inflammation and boost bone, muscle, and nerve health. 

These foods provide calcium (for strong bones), vitamin D (which controls calcium), Vitamin C (linked to preventing bone loss), and collagen (helps build connective tissues).

5. put down the chocolate!

Ok, no, you don’t have to give up chocolate. But you may have to limit your indulgences. 

Maintaining a healthy weight is vital for your back. Obesity (defined as having a BMI over 30) stresses your joints and pulls your spine out of alignment, and increases inflammation, making it difficult to move.

It can all add up to a nasty downward spiral.

If you feel stuck in this downward spiral, start small. As little as 5 minutes makes a difference. 

Take a short walk in your favorite place or meet with a friend for a stroll. 

If you are struggling with depression, here are some great resources. 

6. The worst single habit for your back

Nicotine is a drug; quitting smoking has been compared to overcoming heroin addiction. Any habit is hard to re-train, but there is no ultimate failure: don’t give up! 

Smokers suffer 300-400% more chronic pain when compared to nonsmokers. Smoking kills the cells that grow bone, so as your body wears down, it has no way to heal itself. 

The good news is that in as little as two weeks after quitting, your body will begin healing. Your circulation improves, your cells are replaced, and inflammation recedes. 

Newer treatments for quitting include medications to help with nicotine withdrawal. Working with your doctor and support groups is a great way to tackle this beast. 
Quitting smoking is essential at any life stage.

7. Lighten up

This isn’t about the baggage you carry through life, but the one bag that carries your life.

You hitch it on your shoulder, walk to your commute, and don’t even see how your hips compensate, your shoulders hunch, and the straps pinch your nerves.

“But my life! It’s in that bag!” – Gym change, field clothing, costumes for rehearsal – got ya covered. Here are some ideas:

8. Get grounded

We’ve talked about stress and mindfulness, but this kind of “grounded” starts with your feet.

High-heeled shoes push your pelvis and spine forward, making it impossible to maintain your natural curves. But uber-flat shoes aren’t any help either; your feet need good arch support, or your flat feet will force weird twists all the way up your spine. 

What is the best shoe for support? 

2 Lower Back Pain Relief Products that Work (Plus One that Doesn’t)

Ok, so maybe you want to indulge in some shopping therapy. 

Below we look at natural lower back pain relief products, supplements, and a common product that can actually make things worse. 

Read on for pointers before you spend your hard-earned cash.

Natural remedies for lower back pain and inflammation

Natural remedies often balance your body’s healing system and have benefits beyond the immediate pain; however, they work more slowly or only for some people. 

• Arnica gel has shown promise with topical use for osteoarthritis, but evidence is iffy for muscle pain.
• Turmeric may work as well as NSAIDs to reduce pain and inflammation. For best results:
  • combine with either ginger or black pepper. 
  • Study dosages range from 500 to 2000 mg per day. 
  • DON’T USE if you have liver or gall duct problems, bleeding problems or are pregnant. 

Preliminary evidence suggests turmeric may interfere with the body’s immune response to COVID-19.

• Acupuncture for lower back pain seems to work for many people with minimal risks or side effects. 
• Get a massage—but the right one. Specifically, massaging and stretching the muscles in your lower back next to your spine and your upper butt will help with lower back pain.

Speaking of rubbing, try a pain-relief cream. Do not combine these with heat/cold, bandages or broken skin. 

Creams work one of three ways: 

• Counterirritants (e.g., menthol) help distract your brain from the pain.
• Salicylates (e.g., aspirin) work similarly to oral NSAIDs, but don’t subject your entire body to the side effects of NSAIDs. These may be a great option if your stomach doesn’t tolerate NSAIDs. If you’re allergic to aspirin, skip these creams.  
• Capsaicin. This may cause burning when applied and take a few days to a week to take effect.

Supplements

Supplements are great insurance to cover gaps in your diet. The two most critical supplements are: 

• Calcium: Recommended daily intake (including both diet and supplement) 
  • Men under age 70 and Women under age 50: 1000 IU/day. 
  • Women 51+ and Men 71+: 1200 IU/day.
• Vitamin D: There is a good chance you’re low on this vitamin. It has also gained recognition by some experts as possibly reducing the severity of COVID-19. Recommended supplement: 
  • Age less than 70: 600 IU. 
  • Age 71+: 800 IU. 

Some experts recommend more, but be aware the maximum safe dose of Vitamin D is 4000 IU for anyone over 9 years old, and only 2500 IU for ages 1-8.

This remedy doesn’t work. 

You may ask: Should I use a back brace?

Not really. It may be tempting, to finish unpacking those boxes, but you’re better off moving carefully. 

For muscle tension or strain, a flexible back brace may be briefly helpful in rare cases.

A brace can weaken the supporting muscles of the trunk and spine. If it gives some relief, use it for 2-4- days maximum, taking breaks from it throughout the day.

Get Some Support: When to See a Doctor for Lower Back Pain

With a typical waiting time of 4-6 weeks to see your doctor, it behooves you to try home remedies and often your lower back pain will resolve in less than 3 weeks.

If your lower back pain hasn’t resolved in 2 to 3 weeks, or is interfering with your daily activities, see your doctor. 

Should I see a chiropractor for my back pain? 

While they are not medical doctors, often you can get into a chiropractor quickly. If you are in good health, dealing with sciatica or old sports injuries, you may get excellent results. 

Serious injuries or conditions, however, need to be seen by a medical doctor.

How to prepare for your doctor visit 

Once you’re in the doctor’s office, stage fright or just pain can stress your memory, making it hard to tell your doc everything she needs to know. 

Some forethought ahead of time will make a world of difference in your treatment. Jot some answers to these questions: 

• What kind of pain is it? Is it sharp, dull, achy? 
• Where do you hurt, where does it spread?
• How often does it hurt, and when did it start? 
• Was it related to an injury? 
• Do you have other symptoms such as numbness or weakness? 
• What treatments did you try at home?

What can I expect when I visit my doctor for lower back pain?

Your primary care physician may do some imaging tests (x-rays, MRI or CT scans) and depending on the results, she may refer you to a back expert.

If referred, find out what kind of specialist they are referring you to. Be proactive in your own treatment and ask what to expect. Specialist referrals often have a long waiting period, you don’t want to waste your time.

For example: if you don’t want injections, know that before you wait eight weeks to see a “pain specialist”—injections may be the only thing they offer. 

What do doctors prescribe for lower back pain?

Besides ice, heat, over-the-counter medications, and specialist referrals, your primary care physician may prescribe one or more of these medications:

• Muscle relaxants help with muscle spasms. These can cause dizziness, and you cannot drive or operate machinery when taking them, but they may help if you can’t sleep.
• Antidepressants may help radiating-type pain by calming the irritated nerves involved, but you may have to wait several weeks for the benefit.. 
• Opioids can help with short-term relief, and like muscle relaxants, can cause dizziness and incapacitate you for work or driving. 

Your back may really hurt – but beware: Opioids are addictive and can cause depression. Sometimes, the risks outweigh the benefits, so use them with caution and the close supervision of your doctor.

Injections for lower back pain relief 

A specialist may recommend injections around the spinal cord of either lidocaine (which numbs the pain) or steroids (which target both pain and inflammation).

These injections have mixed results, and the effects are temporary. You can only use them a few times before they cause further damage. 

You’ve got your back! 

Those boxes aren’t gonna unpack themselves! 

Whether it’s recent (acute) or long-lasting (chronic), lower back pain may put your life on hold, but ice/heat, stretching, and gentle exercise will help get you moving. 

If lower back pain returns or lasts over twelve weeks, you are now more informed as you head into your doctor’s office.

And who knows? If you use these remedies, even while you wait for the doctor, you may find you don’t need the appointment when it arrives.

Here’s to your health and happiness.