Back pain, and particularly lower back pain, is a fairly common condition. It affects many people, and while it is possible to treat acute lower back pain with pharmaceutical products, patients with chronic lower back pain may opt to settle for natural remedies to offer relief from the pain. The greatest advantage of using natural remedies is that there are minimal side effects. This is a better option when compared to constant medication, often accompanied by a myriad of side-effects.


Granted, making the switch to natural remedies requires a great deal of patience as it does not guarantee instant results, but the long-term effects are well worth it. There are many reasons why most people get lower back pain. In the case of acute pain in the lower back, studies carried out have shown that leading a sedentary lifestyle is one of the leading causes of this condition. If you spend so much of your time watching TV, or slouching away with a bowl of junk playing video games, or even work all day on the computer without taking frequent breaks, you are setting up yourself for back pain.

Sometimes, the back pain is the result of a one-off incident: say you lifted something heavy, or perhaps are leaning how to deal with a degenerative disease like osteoporosis or arthritis. Whatever the case, there are natural remedies available which work effectively to help you deal with the pain. Note, however, that if you were injured following trauma to the back, or experience numbness that does not subside after a short while, it is important for you to see a medical practitioner. Routine pain can be treated with any of the following natural remedies.


1. Ice Pack:

Time Required: 30 Min
What You Need: Ice cubes, and a clean washcloth.
Difficulty: Easy


Ice is used for its ability to reduce inflammation in the lower back. The best time to use this ice pack, in case of an injury, is between the first 24 and 48 hours. More importantly, make sure to use the ice pack in a wash cloth and not in direct contact with the skin. The latter is likely to cause frostbite at the point of contact. In addition, you should also allow some period of rest in order to allow the skin to benefit from the home remedy. Note that it is advisable to use the ice pack first before using heat therapy as described below.


  1. Place the ice cubes in the clean washcloth and press against the skin at the lower back.
  2. Place the cubes aside after 20 minutes. When the ice starts to melt, you can replace the cubes.
  3. Repeat this procedure twice a day. If the lower back pain does not subside, make sure you see a medical practitioner.


2. Heat Therapy:

Time Required: 30 Min
What You Need: Heating pad / taking a hot shower / soaking in a hot bath.
Difficulty: Easy


The essence of using heat in the treatment of lower back pain is because heat has two integral advantages: it enhances the circulation of blood in the body, thus availing the prerequisite nutrients to ensure healing. In addition, the heat effectively slows down the nervous impulses that communicate pain to the brain.

In the section above, there are different methods of heat therapy listed. Whether you would like to take a hot shower, or prefer to soak in a scented tub, the main thing is to make sure that there is a consistent delivery of moderate heat to the lower back. Heating pads are available from the chemist, so you may need to look out for this ideal home remedy.


  1. The method to follow when using heat therapy is largely dependent on your choice delivery of heat. Prepare a hot shower, or run the bathtub and add scented oils to help with a calming and rejuvenating session.
  2. When using a heating pad, simply place the pad on your lower back region.
  3. Use any of the pepper products you can get your hands on


Cayenne Pepper:

Time Required: 40 Min
What You Need: 2 Tablespoons of cayenne pepper and 1/2 cup of coconut oil.
Difficulty: Moderate


Cayenne pepper contains an active ingredient known as capsacin. This ingredient works as an excellent anti inflammatory. Its mode of action works through preventing the transmission of impulses from the lower back to the brain. That is not all as it improves blood flow to the back, while easing the pain. This is one of the most practical options as far as the use of herbs to prevent inflammation is concerned. It also, undoubtedly, shifts your focus from the pain to the fiery state of the pepper. Note that after preparation, you could also mix the pepper with different spices such as ginger and cinnamon for best results.


  1. Place the cayenne pepper in a small bowl, before adding the cup of coconut oil. The purpose of coconut oil is to provide a base for the cayenne pepper so that you can use it with ease to massage the lower back. You can apply the fiery oily mixture twice a day for best results, or until you start to experience relief.


4. Garlic:

Time Required: 20 Min
What You Need: Fresh garlic clove, butter to fry.
Difficulty: Easy


Garlic is without a doubt one of the most effective natural anti inflammatory home remedies. Research indicates that just a teaspoon of garlic and honey taken two times a day works wonders for patients suffering from joint pains and lower back pain. The exact ingredient that suppresses inflammation in the lower back is known as tiakremonon, a compound which has sulfur in its structure. To benefit from these properties, it is important to incorporate garlic into your daily diet for best results.


  1. Peel the cloves of garlic so that you are ale to mince them to create a thick paste of sorts.
  2. Fry the minced garlic in butter. this is important because it acts as a preservative, and is therefore recommended as a great way to prepare the garlic in bulk.
  3. The other alternative to using garlic in the management of lower back pain is to get garlic oil from the fresh cloves.Incorporate this oil in your daily regimen by massaging it on the affected areas to help you deal with lower back pain and enjoy relief from the constant pain in your back.
  4. You could also choose to chew the garlic cloves raw, although this requires some bit of caution simply because there are individuals whose bodies react against too much of the garlic in its raw form.
    Use this remedy for at least 8 weeks for best results.


5. Nettle Leaf:

Time Required: 20 Min
What You Need: Nettle leaves
Difficulty: Easy


Nettle leaf is an ancient form of natural remedy that has long been used to help deal with redness and inflammation in the body. Additionally, the leaf is packed with a host of mineral elements that assist in the treatment of painful conditions such as lower back pain and sore joints.


There are several ways in which you could make use of nettle leaf in order to alleviate pain in the lower back.

  1. You could simply apply the fresh leaves in the affected area, making sure to a apply some gentle pressure om the area so that it absorbs the main active ingredients.
  2. Alternatively, prepare nettle tea to sip the best of the plant.To do this, you will need about 3 teaspoons of the dried leaf plus a cup of hot water. Place the leaves in the boiling water and let them soak for about 10 minute. Sieve the tea and take the nettle tea thrice a day.


6. Ginger:

Time Required: 20 Min
What You Need: Fresh raw ginger
Difficulty: Easy


Extracts from the ginger root have been shown to be rich in phytochemicals. This key ingredient helps prevent the spread of inflammation in the lower back while helping patients manage the pain. What’s more, ginger has little to no side effects for most people when it is taken in small quantities scattered throughout the day.


  1. Peel and wash the ginger roots before grating to get sizable shavings.
  2. Place the gratings in a sizable washcloth and squeeze to get fresh ginger juice.
  3. You may apply this juice directly to your lower back. Alternatively add some ginger powder to your daily cup of tea.


7. Turmeric:

Time Required: 15 Min
What You Need: Fresh turmeric
Difficulty: Easy


Turmeric has been found to be an effective natural home remedy for patients suffering from lower back pain, arthritis and even heartburn. While its exact mode of action remains hazy, it is thought that the presence of curcumin gives the turmeric its anti-inflammatory traits. This spice is relatively safe, so users need not worry about excessive intake. The only point of concern is that individuals suffering from gall bladder disorders must be very careful when using turmeric.


  1. Simply add a teaspoon of the turmeric when cooking your dishes, alongside any other spices of choice.


Lower back pain need not be an impediment to your natural home remedies, which is why so many options are available for you to choose from. Choose any of the home remedies that are perfect for you, and effectively deal with pain in the lower back.