Home Remedies for Lower Left Back Pain


Pain in the lower left back is a common issue nowadays, which most people are suffering from. Nearly 60% of adults suffer from lower left back pain at some point in their life. At the initial stage, the person experiences a dull or aching pain in the lumbar region (the area below the ribcage), but the pain becomes intense with the passing time. Apart from pain, the person suffering from lower left back pain also experiences stiffness in the back, difficulty in moving the lower back and standing straight.

Causes of Lower Back Pain

The causes of lower back pain can vary from person to person and even depends a lot on the lifestyle routines of people.

Some of the common causes of lower left side back pain are listed below:

  • Heavy weight lifting or over working out
  • Muscle strain
  • Sciatica
  • Osteoporosis
  • Carrying heavy weight bags
  • Wrong sitting posture at work
  • Sedentary lifestyle
  • Wear and tear of the spine because of ageing or injury
  • Overweight
  • Heredity
  • Smoking
  • Lower bone density
  • Emotional and psychological stress
  • Uncomfortable and high heel footwear

Symptoms of Lower Left Back Pain

Some of the common symptoms of lower back pain are listed below:

  • A mild backache
  • Stabbing pain just below the ribcage
  • Shooting sensation
  • Acute back pain in severe cases

Home Remedies for Lower Left Back Pain

Taking medicines may seem an easy way to get rid of the lower left back pain issues but they often lack in providing a permanent relief from the pain. This is when the need to switch to simple home remedies that offer a long lasting relief from the back pain becomes more important.

1. Ginger

GingerGinger is a very potent anti-inflammatory herb for relieving the back pain. One can benefit from this herb in the form of ginger tea or by consuming the fresh ginger juice and combining it with vegetable juice every day until the back pain subsides.

Things you need:

  • Ginger- 1 inch
  • Muslin cloth- 1
  • Grater- 1


  1. Firstly you need to take the piece of ginger and grate it on the grater.
  2. Wrap the grated ginger in the muslin cloth and squeeze hard to take out as much ginger juice as possible.
  3. This juice can be consumed as it is or with honey.
  4. Follow this process once in a day to get rid of lower left back pain.

[Also Read: Remedies To Succeed in Curing The Lower Back Pain]

2. Turmeric

TurmericThis humble ingredient is very useful in treating the arthritis pain, which is one of the primary reasons for chronic back pain as well. Turmeric has curcumin in it, which helps in reducing the inflammation. Anyone suffering from back pain can consume turmeric-infused tea or turmeric concoction with other herbs and spices like cinnamon, basil, rosemary, oregano to get relief from the pain in the lower left back.

Things you need:

  • Turmeric powder- 1 tsp
  • Water- 1 glass


  1. Firstly, add 1 tsp of turmeric powder to a glass of water and mix well.
  2. Simmer this turmeric water in low flame till the water’s quantity is reduced by half.
  3. Consume this warm turmeric tea, preferably 2 times a day to get relief from the left lower back pain.

3. Potato Juice

PotatoPotato juice is one of the most effective home remedies for lower left back pain. It is a miraculous remedy, which possesses anti-inflammatory properties for soothing the back pain. Consuming a cup of fresh potato juice will help in reducing back pain and joint pains to a great extent.

The potato juice even increases the blood circulation in the body for faster healing in case of injuries in the back muscles or even in the case of tissue damage. This considered as one of the best remedies for lower left back pain.

Things you need:

  • Potatoes – 2
  • A vegetable peeler
  • A juicer


  1. Firstly, wash and peel the potatoes.
  2. Then cut the potatoes into slices and put them in the juicer.
  3. Pour the juice into a bowl and chill before consuming.
  4. Consume this juice every day to get rid of the left lower back pain.

[Also Read: Remedies for Middle Back Pain]

Exercises for Healing the Lower Left Back Pain

Few basic exercises at home can heal the lower back pain faster. The main reason for most of the lower back pain issues is the improper blood flow to that specific area. Some of the basic routine workouts are mentioned below:

  • Walking is one of the most helpful and easiest ways to stay away from any kind of health issues, especially the lower back issues.
  • Regular walk for approximately 30-40 minutes helps in the mobility of the back muscles, thus results in reducing the lower back pain. It is even known to improve the stamina and strengthen the spine.
  • Yoga is yet another method, which increases the blood circulation and oxygen flow to the muscle tissues in the lower back area. With regular yoga practice, people with mild to chronic back pain issues can treat the lower left backache pain

2 Best Exercises for Lower Back Pain

Few everyday exercises, practised at home will soothe the spine as well as strengthen the back. Some of the easy exercises, which are excellent for the lower left back pain, are:

1. Lying Knee Twist

The twist creates a right pressure on the muscles to treat the lower left side back pain. The process to perform the twist is given below:

  1. Lie on the back with legs extended straight.
  2. Bend the left knee up and cross it over the right side of the body.
  3. Hold this posture for about 20 counts and then repeat with the right leg as well.
  4. One can repeat this stretch on both the sides 3 to 5 times.
  5. This stretch helps in loosening the knots in paraspinal back muscles and providing relief from the

2. Seated Hamstring Stretch

The stretch is very easy to perform and it takes very little time. Let see the process to perform it, which you can follow every day:

  1. Sit down on the floor and keep your back straight.
  2. Bring your knees towards the chest and hold them with your arms so that the thighs are touching the stomach.
  3. Then hold your feet with both the arms and slowly start stretching the legs out while keeping contact of the thighs with the stomach intact.
  4. Extend the legs slowly as far as comfortable and hold the posture for 1 to 2 minutes.
  5. Come back to the normal posture, rest and repeat. This stretch helps in releasing the stiffness right from lower back, hips to the hamstrings. This stretch is very effective in relieving chronic back pain.

Yoga Poses for Lower Left Back pain

Some of the Yoga asanas, which have been beneficial in treating lower back pain effectively, are:

1. Talasana (Palm Tree Pose)

This stretch helps the spine stretch vertically while correcting the posture. It provides quick relief from the lower left side back pain.

  1. In this asana, one has to stand erect with the feet shoulder-width apart and hands on sides, chin drawn in while keeping the spine and neck straight.
  2. Later raise both the arms and heels up simultaneously and rise on toes. Inhale for 2 seconds and maintain this posture while retaining the breath till 4 counts.
  3. Repeat this asana for 10 to 15 times to get rid of lower left side back pain.

2. Marjariasana (Cat Pose)

This asana helps in providing the much-needed stretch right from the neck to the back muscles for escalating the natural healing process of a backache.

  1. Start this asana by kneeling on the floor and leaning forward by putting your palms on the floor.
  2. Keep the wrist straight, and elbow, shoulder well aligned in one straight line.
  3. Keep the hip and knee in one line.
  4. Spread your fingers apart pointed ahead while exhaling and inhaling for 2 seconds round.
  5. Repeat it 5- 10 times to treat the lower left side back pain at home.

3. Bhujangasana (Cobra Pose)

This asana strengthens the back muscles effectively, thus providing relief from lower left back pain.

  1. In this asana lie flat on the stomach and place your forehead on the floor with palms by the side of the trunk.
  2. Later slowly start lifting the head and trunk back from the floor until the elbows straighten while inhaling.
  3. Maintain this posture till 10 counts, meanwhile inhaling and exhaling slowly. Then slowly lower the body by bringing the arms against the body and relax.

[Also Read: Remedies For Neck and Shoulder Pain]

Therapies for Lower Left Back Pain

Soothing the lower left back pain with heat and cold treatments and other external home therapies are probably the best remedies that anybody can follow. There are many temperature-based home remedies for the lower left back pain, which are described below:

1. Massage Therapy

Massage therapy is one of the most preferred therapies for healing the lower back pain. A warm oil massage with light pressure applied to the back helps in providing substantial relief by releasing the muscle tension in the lower back area. This therapy even aides in better blood circulation and removes the blockages in the back muscles for speeding up the natural healing process of the body.

This therapy even aides in better blood circulation and removes the blockages in the back muscles for speeding up the natural healing process of the body. The massage is always considered as one of the best remedies for lower left back pain.

1. Massage with Evening Primrose Oil

The evening primrose oil, which is loaded with a fatty acid called gamma linoleic acid, is highly advantageous for treating the lower back pain.

Things you need:

  • Evening primrose oil capsule- 2
  • Washcloth- 1
  • Hot water- 1 cup


  1. Take 2 capsules of evening primrose oil and take out the oil from the capsules in your palm.
  2. Massage this oil gently on the lower left side of your back with your fingertips for 2 minutes.
  3. Then soak the washcloth in 1 cup of hot water.
  4. Squeeze the excess water from the washcloth and place the cloth on the area where you feel pain.
  5. Keep it for 2 minutes then remove it and clean your body with warm water.
  6. Repeat the process every day before a bath to get rid of lower left back pain.
  7. One can consume 1 evening primrose oil capsule with meals for reducing the inflammation of the back issues and for faster relief.

2. Massage with Black Currant Seed Oil

Blackcurrant seed oil helps in boosting the immune system by cutting the production of a hormone-like substance called prostaglandin, thus suppresses the pain and prevents the inflammation in the lower back area.

Things you need:

  • Black currant seed oil- 2 tbsp


  1. Take 2 tbsp of black currant seed oil in your palm.
  2. Massage gently with this oil for 2 minutes on the area of the lower left side of your body.
  3. Take a bath with warm water after the massage.
  4. Repeat the process every day before a bath to get rid of lower left back pain.
  5. One can intake black currant seed oil capsules orally for an immediate relief from back pain.

2. Cold Therapy

Homemade ice packs or gel packs are affordable and extremely handy. The cold compress from the ice pack can reduce the inflammation and swell around the lower back area, which is a primary cause of the back pain. Ice pack application activity helps in slowing the muscle inflammation and nerve impulses hindering the spasm reaction in the back. It even acts as a local anesthesia by calming the nerves and decreasing the tissue damage that causes the pain in that specific area.

3. Heat Therapy

This therapy can be incorporated in many ways, for instance by taking a hot bath or even using a hot water bag to heal the lower back pain issues. However, it is suggested to use less heat and for a few minutes only. This heat therapy will stimulate the blood flow in that area and eventually soothe the back pain.

4. Hydro Therapy

This therapy is specially designed to provide relief from the lower left back pain with moderate to severe back pain symptoms. Water therapy is suitable for people with intense back pain issues, which restrict people to perform land-based exercises. This therapy involves various exercises to be performed in the pool. The various therapeutic properties present in the water like buoyancy, viscosity, and hydrostatic pressure gradually help in reducing the pressure on the spine and minimizing the risk of injury while exercising. Hydrotherapy has even been proven to strengthen the back muscles while relieving the lower back pain and even helps in avoiding recurrence of back pain.

Tips to Prevent Lower Left Back Pain

Overweight, stress and poor posture are the few common culprits of lower back pain. So the best way to banish the lower left back pain for a lifetime is by following these few helpful tips:

  • Following a regular exercise routine
  • Avoiding fatty or oily foods
  • Consuming a healthy diet rich in vitamins and minerals
  • Sitting straight or improving the posture at work
  • Maintaining the right bodyweight
  • For combating pain in the lower left back, one must include foods that are rich in vitamin c like citrus fruits, tomatoes, berries, etc., in their diet.
  • A diet rich in omega 3 fatty acids is probably the best alternative to avoid inflammation in the lower back area. One can include foods like cold water fish like mackerel, black cod, tuna, flax seeds, chia seeds, walnuts for combating back pain effectively.
  • Dairy products, such as milk, yogurt and cheese are good sources of calcium, which helps in increasing the bone mass and strengthens the spine, thus avoiding the back pain issues effectively. Proteins like chicken, turkey, beans and cocoa help in building stronger muscle tissues for preventing the lower left back pain. Proteins even help in the faster recovery from any back injuries, thus diminishing back pain at the earliest.

remedies for lower left back pain

Left lower back pain can even be a sign of sciatica or arthritis and this is something most of us tend to ignore. The right way to deal with any kind of back issues is by first trying out the home remedies and if at all the problem prolongs for a longer period of time only, then you must consult a specialist. Any kind of medicine or OTC drugs can be taken only under the prescription of a specialist.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.