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. Therefore, it’s a good idea to have some natural treatments on hand if pain stops you in your tracks.

Since lower back pain is usually caused by a torn or pulled muscle or ligament, then lifting heavy objects, sudden movement, or poor posture can all cause back pain in females or males. Low back pain symptoms include:

  • Pain that travels to the buttocks, legs and feet
  • Pain that is worse after prolonged sitting
  • Dull, aching pain
  • 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 remedies you can try at home, read about the natural treatments below.

6 Natural Treatments for Lower Back Pain

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, natural treatments for acute and chronic back problems. Therefore, 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 particularly serve as a natural back pain remedy.

natural treatments back pain

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. For example, an anti-inflammatory diet of whole foods can help lower inflammation and prevent back pain. Some of the best foods to prevent inflammation include green leafy vegetables, blueberries, walnuts, and chia seeds.

5. Prolotherapy

What is this? Prolotherapy is a non-surgical ligament and tendon reconstruction injection. It uses platelet-rich plasma to help heal damaged tissue. The treatment works because it naturally promotes a minor inflammatory response in the body, near damaged connective tissue. This, in turn, promotes regeneration and the growth of new, healthy tissue.

6. Supplements

Several supplements can help you manage back pain treatment at home. First, turmeric is a powerful anti-inflammatory that can help reduce chronic and acute pain. Next, magnesium can help relax the muscles and reduce stress. Furthermore, 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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