5 Ways to Manage Low Back Pain at Home

5 Ways to Manage Low Back Pain at Home 

Back pain is one of the most common physical problems of the 21st century. It’s one of the leading causes of absenteeism in the workplace [1] and is also the leading worldwide cause of disability, particularly in the aging population. [2] 

What is Low Back Pain? 

Low back pain is exactly as it sounds. It describes pain in the lower region of the back. There are many causes of low back pain and it can be a constant, dull ache or a sharp, stabbing pain. It can occur acutely (suddenly) due to an accident, injury, or sudden movement, or it may worsen over time due to an underlying condition. 

Types of Back Pain 

Back pain can be split into three main categories, based on its onset and development: [3] 

1. Acute back pain describes pain that occurs suddenly. It lasts anywhere from a few days to a few weeks. 
2. Subacute back pain comes on either suddenly or over a period of time. This type of back pain can last between one and three months. 
3. Chronic back pain describes pain that is continuous. It develops slowly over a period of several weeks and lasts more than three months. 

Who Can Suffer From Low Back Pain? 

Almost anybody can experience pain in the lower region of the back. It can affect individuals of all age groups and backgrounds. The global prevalence of low back pain increased by 54% between 1990 and 2015 [4]. 

However, there are certain risk factors that can increase your risk of developing low back pain, such as: 

1. Age – low back pain is more common in those above the age of 45. 
2. Genetics – low back pain has a genetic component as it is a common symptom of many hereditary disorders 
3. Jobs – certain jobs can increase low back strain and injury, such as jobs that involve a lot of heavy lifting or those that require you to sit down all day. 
4. Weight – there is a link between obesity and an increased risk of low back pain. [5] 
5. Pregnancy – due to the front-loaded weight and pressure caused by the growing baby, pregnancy can lead to low back pain. 

What Causes Low Back Pain? 

The older a person gets, the higher their risk of developing low back pain. [6] However, age isn’t the only cause of low back pain. 

There are many reasons why you might experience acute or chronic low back pain, including the following: [3] 

• Muscle strain or injury 
• Pregnancy 
• Reproductive hormones and the menstrual cycle 
• Endometriosis  
• Old age 
• Strenuous physical activity 
• Herniated spinal disc 
• Degenerative disc disease 
• Fractured vertebrae 
• Compressed nerves 
• Spinal stenosis 
• Osteoporosis 
• Genetics 
• Medical conditions, such as arthritis 
• Stress and anxiety
• Obesity
• Sedentary lifestyle and sitting down for long periods of time at a desk

How Can You Manage Low Back Pain at Home? 

If you’re experiencing low back pain, try the following home remedies to ease your symptoms. 

Over-the-Counter (OTC) Treatments 

Non-prescription medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), opioids, and muscle relaxants can be effective in reducing low back pain. [7] 

However, it’s important to note that medications do not target your low back pain at its root. They simply reduce your pain and make you feel more comfortable. If your pain is caused by an underlying medical issue, this needs to be addressed. 

Medications can be oral (taken by mouth) or topical (rubbed directly onto the skin). Speak with a pharmacist to determine which options are the best for your individual needs. They might suggest both oral and topical medications as part of your treatment. 

Strength Training 

Low back pain is often caused by poor movement patterns and weak muscles, tendons, and ligaments. When your muscles aren’t able to support your body weight when you’re lifting, pulling, pushing, and twisting in your day-to-day life, it can increase the risk of low back pain. 

Resistance training is the most effective way to increase your muscular strength and power. It can make your low back more resilient to strains, sprains, and injuries. It also teaches you how to lift heavy objects with good form, which further decreases your risk of low back pain and injuries in the future. 

Strengthening your muscles becomes particularly important as you get older, since muscle mass decreases by around 3-8% every decade past the age of 30. [8] Aim to work out 3-4 times a week and train every area of your body to strengthen your upper and lower body muscles. 

Yoga 

Alongside a great resistance training program, incorporate yoga into your routine [9]. Yoga is a great way to stretch out tight muscles in the lower back region to relieve chronic aches and pains. 

Practicing yoga can also increase muscular strength and endurance, lowering your risk of injury. It promotes great posture and increases your core stability, both of which can significantly reduce low back pain. 

Physical Therapy 

When your low back pain is chronic, you might wish to consult a physical therapist. They will assess your condition and help you to identify the root cause of your ongoing aches and pains. 

A physical therapist can prescribe home-based exercises that you can complete each day to relieve your low back pain. Physical therapy can also lower the risk of your pains recurring in the future by improving your muscular strength and optimizing your movement patterns. 

Heat and Ice 

Both hot and cold packs can help when you’re experiencing low back pain. Ice can help to lower inflammation in your lower back and heat can help to relax tight muscles. Depending on the cause of your low back pain, you might prefer to use one option over the other. 

Apply the ice pack or heat pack to the painful area and keep it there for between 20 and 30 minutes. Repeat this each morning or evening for maximum results.