The majority of adults will experience lower back pain at some point in their lives. Whether it’s chronic or acute, back pain can affect daily activities. Lower back pain is usually caused by a torn or pulled muscle or ligament. Lifting heavy objects, sudden movement or poor posture can be causes of back pain in females or males. Low back pain symptoms include:

  • Dull, aching pain
  • Pain that travels to the buttocks, legs and feet
  • Pain that is worse after prolonged sitting
  • Pain that feels better when changing positions
  • Pain that is worse after waking up and better after moving around

Back pain can be difficult to treat and manage. While medication might help numb the pain, drugs often come with dangerous side effects. For back pain treatment at home, try some of the natural solutions below.

1. Chiropractic Adjustments

A study published in the Journal of North American Spine Society found that spinal manipulations were safe and effective forms of professional treatment for acute and chronic back problems. Regular visits to the chiropractor can work as a back pain remedy.

2. Regular Exercise

Cardio, aerobic exercises and strength training can help reduce back pain by increasing flexibility and reducing inflammation. Regular exercise that focuses on strengthening the core and improving posture can serve as a natural back pain remedy.

3. Soft Tissue Therapy

Soft tissue therapy such as a massage can help treat and prevent both short-term and long-term back problems. Massage works as a natural back pain remedy to treat underlying causes of back pain, such as poor posture, weakness and sore muscles.

4. Anti-Inflammatory Diet

For back pain treatment at home, it’s important to maintain an anti-inflammatory diet. This includes a diet high in fiber, water, omega-3‘s and potassium. An anti-inflammatory diet of whole foods can help lower inflammation and prevent back pain. Some of the best foods to prevent inflammation are green leafy vegetables, blueberries, walnuts and chia seeds.

5. Prolotherapy

Prolotherapy is a non-surgical ligament and tendon reconstruction injection. It uses platelet-rich plasma to help heal damaged tissue. The treatments work by naturally promoting a minor inflammatory response in the body, near damaged connective tissue. This promotes regeneration and the growth of new, healthy tissue.

6. Supplements

There are several supplements that can help you manage back pain treatment at home. Turmeric is a powerful anti-inflammatory that can help reduce chronic and acute pain. Magnesium can help relax the muscles and reduce stress. You can also use essential oils to help reduce back pain. Peppermint and wintergreen essential oils work to cool inflamed joints and reduce pain.

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