3 Home Remedies for Lower Back Pain

According to Harvard Medical School, about 80% of people will experience back pain at some time. Surprisingly enough, most cases of low back pain are not caused by age or herniated disc, but often originate from strain due to simple overuse or poor posture.

Any severe or chronic back pain should be checked by a doctor or specialist, such as an osteopath, physiotherapist or chiropractor. However, sometimes you can treat some of the discomfort on your own. Below are some home remedies that may help reduce the pain.

Apply ice or heat

It is suggested to use cold compresses immediately after a back injury. This could help numb the area and reduce inflammation. However, if it is not a recent issue, it might be best to apply heat. You could use a simple hot-water bottle and apply that to your back. The warmth soothes the tight muscles and increases the blood flow.

Back Exercises and Stretches

While stretching is not a remedy for all low back pain, it can provide relief in most instances. It is best to perform stretching exercises daily, but if you feel sore the next day, then it might be best to skip.

Try the below exercises that help prevent and reduce low back pain:

• Child’s Pose

This pose is a great way to stretch the muscles in the low back while stabilizing the spine.

1. Position yourself on your hands and knees on a mat. Your back should be flat and parallel to the floor.
2. Breathe out and slowly lower your hips to your heels
3. You will feel the stretch in your lower back. Hold the pose for 30 to 60 seconds.

Watch a video tutorial by Physical therapist David Lee here.

• Cat & Cow Pose

This is an easy way to warm up the spine & loosen the muscles in the back, therefore reduce the low back pain.

1. Position yourself on your hands and knees on a mat. Your back should be flat and parallel to the floor.
2. Breathe in, roll your shoulders back, and let your stomach drop toward the floor. Look upward.
3. Breathe out, pull in your stomach and arch your back upward. Look down toward your bellybutton.
4. Repeat steps 2 and 3 several times before returning to the starting pose

Watch a video tutorial by Physical therapist David Lee here.

• Hamstring Roll

This could be an effective way to manage low back pain because the hamstrings are attached to your hip, which connects to your low back muscles.

1. Get on the ground with the foam roller under your thigh
2. Bend your left knee with your foot flat on the ground
3. Lift your buttocks slightly off the floor
4. Slowly roll your body forward and backward letting the roller move from the upper thigh to above the knee

Watch a video tutorial by Physical therapist David Lee here.

Healthy diet promoting bone health

A balanced diet and good nutrition are key to maintaining overall health. Same applies to the bones, muscles and other structures in the spine, which also need proper nutrition to perform their functions.

These must-have nutrients include:

• Calcium

Calcium is essential for bone health and helps maintain the necessary level of bone mass.

Foods high in calcium include dairy products such as yogurt, cheese, and milk. Also, green leafy vegetables such as kale, bok choy and broccoli.

• Magnesium

Magnesium is a key mineral in the structure of the bone matrix.

Foods high in magnesium include green leafy vegetables, fish, beans, seeds, nuts, whole grains, yogurt, avocados, bananas, and dark chocolate.

• Vitamin D

Vitamin D is known to promote skeletal muscle metabolism and improve bone health.

Foods high in Vitamin D include salmon, sardines, eggs, and cod liver oil. It can also be attained through nutritional supplementation and time spent in the sun.

Specialist Therapy

In cases where the low back pain is severe or gets worse over time, it might be best to see a doctor or other healthcare professional. If you visit your GP, they may refer you to a specialist such as an osteopath, physiotherapist or chiropractor for further help.

Financial assistance towards your osteopathy treatment

Being a mutual society allows us to offer additional benefits to members at no extra cost. After 12 months contributions have been paid into a Sickness or Savings Plan, our members become eligible for Discretionary Benefits that include osteopathy grants.

We understand that our members are likely to experience aches and pains due to working on the buses or coaches daily. To encourage them to treat these conditions at an early stage and try and prevent any future serious sicknesses, we provide reimbursements towards the cost of Osteopathy, Physiotherapy and Chiropractic treatments. This means that after members had treatment and paid for it, we will reimburse 100% of the cost up to £150 per year. To find out more about our discretionary benefits, please visit our Dental, Optical & Osteopathic Claims section.