8 Home Remedies for Lower Back PainIs your lower back bothering you? Massage might help but it can get costly…

On this page we look into some home remedies for lower back pain.

Home remedies for lower back pain are safe, effective, and easy to obtain.  Chances are that you already have some, or all, of them in your medicine cabinet.

They can be used if you can’t get to your doctor or want to avoid the side effects or cost of prescription medications, and can be used long-term for chronic or recurring conditions.

These home remedies can also be used in-between treatments.

8 Home Remedies for Lower Back Pain

Ease the pain from the outside:

1. Heating pad – A heating pad provides soothing warmth for tight, painful lower backs.  It also increases blood circulation to the area, which speeds healing.  Heating pads should be used for twenty minutes at a time on a “low” setting.  Never sleep while using a heating pad, as this can result in burns.

Herbs that can help ease the lower back pain:

2. Capsaicin – Capsaicin is the chemical that causes the “hotness” in Chile peppers.  It temporarily desensitizes the pain receptors in the nerve endings of your lower back.  It is used topically, and is available in creams or ointments. We review one of them here, Capsaicin cream.

3. Arnica – Arnica is another pain-relieving herb that is used topically.  It has powerful, fast-acting anti-inflammatory properties.

4. Turmeric – Turmeric root is a powerful anti-inflammatory herb that is taken in supplement form.  The active ingredient in turmeric root is curcumin, and curcumin has been shown to be more effective in reducing inflammation and pain than ibuprofen, naproxen, or other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs.

5. Magnesium supplements – Lower back pain is usually due to muscle spasms in the lumbar area of your back.  Magnesium has been shown to reduce spasms in muscles and blood vessels.  Large doses of magnesium may cause diarrhea, so start with a low dose and gradually increases it as tolerated.

6. SAMe supplements – SAMe is a natural anti-inflammatory amino acid.  In addition to its anti-inflammatory properties, SAMe can also increase the levels of endorphins, which are your body’s natural painkillers.

7. Fish oil – In addition to its other benefits, fish oil breaks down into anti-inflammatory substances when digested.  These are the same anti-inflammatory substances found in ibuprofen or naproxen, without the digestive side effects or other risks.

Distract your mind:

8. Meditating – “Meditation” is simply another way of saying “distracting your mind.”  If you are new to meditating, there are several ways to start.  One way is to count backward from 50 in a regular, rhythmic way.  Don’t worry about the pace, just don’t speed-count.

Another way is to listen to yourself breathe.  By focusing on your breathing, you will not be focusing on your back pain.  Visualization is another meditative technique.  You can imagine a tranquil island, a perfect shopping trip, your dream house, whatever you are interested in and find pleasing.


As you may have noticed, these home remedies for lower back pain focus on reducing inflammation as well as reducing pain.  Inflammation is the cause of the pain, so reducing it also reduces your lower back pain.

With the exception of meditation, which is free, all of these home remedies for lower back pain can be easily obtained online or in your grocery store. The remedies listed above are essential ingredients to any home first aid kit, and it`s always good to have them on hand.  Better to have them and not need them than need them and not have them.


You might also like: