Home Remedies for Lower Backache


Eighty percent of Americans experience a lower backache at some point in their life. It makes up one of the top reasons due to which 1 and ½ of working Americans miss their work in a given year. The lower back pain is characteristic of the lumbar region that starts from below the ribcage.

Some Facts about Lower Backache

It is interesting to know that only 2%-10% of the total number of backache sufferers may develop chronic lower back pain, which impacts their daily life for at least 3 months. Lower back pain is the second most common reason next to cold and flu problem that makes people visit the doctor frequently. This problem also digs a whole in the Americans’ pocket as they spend at least $50 billion each year to get rid of lower backache.

Symptoms of Lower Backache

The symptoms of lower backache include:

  • A dull ache in the lower back area.
  • Spasmodic pain that can range from bearable to severe.
  • Difficulty in carrying on daily activities like walking, standing or bending etc.
  • Feels sore to touch.
  • The pain lasts for about 3 days to over 3 months.

Common Causes of Lower Backache


The most common cause of the lower back pain is a traumatic injury or an accident that can injure the lower back muscles, ligaments, and tendons. This causes lower back pain.

Strain or Sprain

Sprains which result out of a sudden stretching or tearing of ligaments in the lower back area while strains are tearing of the muscle or the tendon. When you lift something very heavy or bend down in an inappropriate way, it may cause overstretching. This results in acute lower back pain.

Occupational Stress

A physically strenuous job, which requires a lot of standings, weight carrying, bending and trauma to the spine can, in the long run, contribute to the lower backache.

Poor Posture

Poor posture and slouching are not good for your back. It can stress or pull muscles in the lower back area and cause pain.

Sleeping on Your Stomach

A lot of people have a habit of sleeping on their stomach instead of sleeping on their sides or their back. The continued pressure of the pressed stomach to the spine can give you a stiff back and lower back pain when you wake up.

Weight Gain

Gaining weight, particularly around the waistline can put a lot of pressure on your lower back. Losing weight through diet and lifestyle changes can help a great deal in reducing the lower back pain.


Lower backache is common among pregnant women because of the rapid physiological changes and weight gain.

Wearing High Heels

A lot of women who wear high heels on a regular basis experience lower back pain. The heels can unevenly divide your body weight, exerting pressure on your lower back.

Chronic Conditions

Chronic conditions like inter-vertebral disc degeneration herniated or ruptured discs, radiculopathy, sciatica, spondylolisthesis, spinal stenosis, skeletal irregularities, or osteoporosis could be the underlying chronic conditions behind the lower back pain.

Home Remedies for Lower Backache:

There are many natural ingredients that you can find at your home to prevent as well as cure lower back. In this article, we have brought some of the most effective home remedies for lower backache. Just go through the home remedies and treat your lower backache.

Cold Pack

Lower backache caused by trauma or accident, strain or sprain can best be immediately treated with an ice pack. This reduces the inflammation in the muscles and ligaments in the lower back area. Make an ice pack by placing a few ice cubes in a Ziploc bag and wrap it up in a towel. Now apply it to your lower back area gently for 20 minutes. Repeat if necessary.

Hot Pack

A hot pack can also relieve the lower backache in the case of prolonged occupational stress, soreness, and tiredness. Take a hot water bag and fill up to half with hot water. Cover it with a towel and apply it to your back for 20 minutes. Repeat it if necessary.


Although this might sound scary when you are already in pain, but exercise helps relax muscles and improve blood circulation. Immobility might make a backache worse. Hence, pick exercises that won’t strain your back while keeping you mobile and active. A brisk walk, swimming, yoga, water aerobics etc., might help cure your backache.  Exercise also helps strengthen your body and minimize the risk of a backache in the future.


Massage, if done gently and correctly, can relieve lower backache to a large extent. You can use any essential oil, massage oil or the topical pain relief creams, gels, and rubs that are available over the counter. Gently massage the topical remedies onto your lower back and rest for a while for temporary relief.


In the case of pregnancy and stress-related lower backache, getting some good sleep can help get rid of the ache. Ensure that your mattress provides you a good support to ensure proper spine alignment. A wrong mattress can worsen a backache further.

Posture Correction

Posture correction can help ease lower backache and avoid further problems in the future. You can try some posture correction exercises with the help of your doctor or try some posture brace to help you with posture correction.


Physiotherapy by a certified physiotherapist has helped a lot of people relieve their lower backache and its underlying chronic causes. A lot of physiotherapists offer physiotherapy at the patient’s home, making it convenient for the patient without causing much stress.

If a backache persists for more than 3 days, it is best to consult a doctor and take proper treatment for the pain. If the lower backache is upsetting the majority of your daily activities for a prolonged time, it might be an indicator of some underlying chronic problems that need immediate treatment.

Are you going to try the home remedies that are mentioned in the article? If yes, then let us know which home remedies for lower backache worked best for you?

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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.