Best Home Treatment For Lower Back Pain (Part 2)

As promised, I’m back with part 2 of Best Home Treatment For Lower Back Pain. As I mentioned earlier, nearly everyone will suffer from low back pain at some point in their life. While a majority of these issues will be minor and have little effect on your daily activities, some of them will be more serious and require some form of treatment.

I’ve been asked, “How do you know when you should see a doctor?” A very good question. There are some symptoms that may signal a more serious condition that will require the expertise of a medical professional. Here is a list of symptoms to watch for.

  • If the pain lasts longer than six weeks, it is considered a chronic pain.
  • If the pain tends to increase after home treatments
  • If the pain interferes with your sleep.
  • If the pain is accompanied by stomach pain,
  • If you lose control of your bowels or bladder.
  • if you experience weakness, numbness or tingling in your extremities.

Any of these conditions can indicate something more serious than a simple soft tissue injury. See your doctor or medical professional. These could be the result of possible nerve issues.

For the rest of us, here are some additional treatments or tips that can be done at home to help you get over or help prevent that aching back and get back to doing what you enjoy.

Drop that controller and step away from the screen!

Are you hunched over in front of your screen surfing the net, playing that new video game or channel hopping? Well stop it! Studies have shown that more and more people are suffering back pain from doing just that. The number of children suffering from back pain due to video gaming is staggering.

What can we do about this? Simple, get up off the couch and get moving. It’s a proven fact that activity helps alleviate back pain, and no, sitting on your duff and exercising your thumbs is not activity. Put some limits on the amount of time you and your children spend on the video game. When you do play, practice good posture and take frequents breaks. A little stretching during those breaks helps a lot too.

Some of you, unfortunately, have a job where you sit at a desk and work on a computer all day. If this is the case, find a chair that fits properly. It should have good back support and be adjustable so your thighs are parallel to the floor and your feet are flat on the floor. A properly fitting chair should enhance your posture and keep you from sloughing. Even then you should stand up and walk around every so often and stretch your muscles, especially those hamstrings.

This one is for the ladies

High heals can be dangerous. I can’t tell you how many times I have seen a lady fall because of those four inch stiletto heel. All t takes is a crack in the sidewalk, or a small pebble and boom, down you go. They may look great and make you look great, but are they really worth it? Even the wider heels on boots are bad for you. They may be more stable but they still create an increase in pressure on the lower spine.

I already realize, that I’m going to catch a lot of flack for that statement, but I’m sorry, sometimes the truth hurts. If you are already experiencing lower back pain, or you want to avoid that very distinct possibility, try wearing “sensible shoes” like flats, or nothing higher than one inch. Your back will thank you for it.

Shed those excess pounds

I can talk about this one from my own experience. The spine is the only structural support for the entire upper body. Simply put, the more overweight you are, the higher your risk of back injuries. In the past ten or eleven years I have dropped, and managed to keep off, over fifty-five pounds. Trust me, I know how hard that is and the older you get, the harder it becomes. As we age our metabolism slows down. If we continue to eat the way we did when we were young, the weight is going to pile on. While this may not be true for everyone, it is true for most of us, especially when we reach that “senior citizen” point in our lives.

There are more people in the United States that are overweight or obese today than ever before in our history. Back pain is also on the rise with nearly 85 percent of the population experiencing back pain at some point in their life. Are you one of those people? What are you going to do about it?

Diet and exercise is the only way to turn our weight problem around. Watch what you eat, and start getting at least some form of exercise, especially those core muscles. Core muscle are responsible for helping the spine support the upper body. If you haven’t had any back issues yet, start working on those core muscles now. There are many programs available that can do that. If your older, try the low or no impact programs or start going to the gym and working with the trainer there.

If you are already experiencing lower back pain, I have made some recommendations in an earlier post. These are virtually impact free, and I do them myself. I do, however recommend you see your doctor before starting any exercise regiment. There may be a reason he or she doesn’t want you to do those exercises. It’s better to be safe than sorry.

Epsom salt

I always thought it was an old wives tale, but Epsom Salt, or Magnesium sulfate, in a warm bath actually soothes sore back muscles. Soaking in a warm bath, around 92 degrees, allows the Epsom Salt to penetrate the skin and get into the sore muscles. Don’t soak for more that 20 minutes and place a tennis ball between the sore muscle and the tub and move slowly from side to side. It’s like getting a soothing massage. The whole experience can be enhanced by burning some scented candles. Ever heard of aroma therapy? There’s no scientific proof that it will help relieve pain, but it will help you relax, and that’s what it’s all about.

Muscle massage

This is by far my favorite. Massaging the sore or stiff muscle is one of the most effective ways to relieve pain. Massage used in conjunction with medicated oils or ointments will speed your recovery and greatly reduce the amount of over the counter pain medication required.

Obviously this is something that is very difficult to do by yourself, so enlist the help of your significant other if at all possible. Massaging the affected muscle or muscles using something like Icy Hot or some of the other sports creams will loosen stiff muscles by speeding oxygen rich blood to the sore or injured area, again promoting faster healing.

One additional benefit, it feels really good.


There may be other home remedies or therapies that work. If you have one please let me know in the comment section below. Please remember, I am not a doctor, and I am not capable of diagnosing your condition. I am simply presenting you with the information I have found either through research or actual experience. What you do with it is entirely up to you. I believe that the more you know about lower back pain the better equipped you are to make an educated decision. I will continue to bring you what information I can find.

If you have any questions or comments please leave them below. If there is something you would like me to cover, leave it in the comments and I will do my best to bring you what information I can.


8 thoughts on “Best Home Treatment For Lower Back Pain (Part 2)”

  1. Well written and very informative article. So far in my life I have been blessed with no chronic back pain. I agree with the losing weight and strengthening core muscles as a remedy and also a prevention to soft muscle tissue. I will be checking back for more information.

  2. Love the idea of this website. Chronic back pain is one of the most common complaints that people have, especially as they get older. You have some great suggestions. I wish I could drop some weight, but it does get a lot more difficult as the years stack up. Especially if you have chronic back pain it’s hard to stay active because you always have that pain there and some activities make it worse. It can be a vicious cycle.

  3. It is a problem many people have including myself. I have a desk at work with a not so comfortable chair. I have thought of buying my own chair since the company won’t be covering it. But I do take breaks like you mention. I don’t know if you hear about the desks with no chair. You have to stand to do your work. That could be cool.
    I think we need a change in behavior and lifestyle and more education.

    1. Thank you for your comment Dira, I appologise for the delayed responce, I’m experiencing computer issues. A poorly fitting desk chair is definately an issue. Mor employees need to realize this. If you get one, make sure it fits properly with sufficient back support. When adjusted for your desk, your thighs need to be parallel to the floor with your feel flat on the floor. An additional foot rest sometimes helps. There is an adjustable desktop that can be uses for sitting or standing. I plan on doing a review of it for a future post. Education in the workplace would definately be a plus. Hope things work out for you. Don

  4. I have had a bad ache from time to time but not very often. I put it down to when I have had to pick something off the floor and I have not bent my knees.

    I think we all could use a massage. But would you recommend a partner to do it or a professional? Would either be just as good.

    1. Thanks for the comment, Owain. Sorry for the delay in responding, I’m experiencing some computer issues. I believe it is resolved now. You might want to consider some stretches. Tight hamstrings have caused many back issues. A good hamstring stretch a couple of times a day may prvent that from happening again.

      A deep muscle masage performed by a professional would be best. They know best. A partner is better than nothing. A hot soak in an epsom salt bath would do wonders, is will soak into the skin and muscles helping them to relax. Hope this helped. Don

  5. Thank you Susan, for your comment. I understand about having trouble losing weight as you age. I’ve struggled with mine for years and the older I get the harder it is to lose it. You might want to try some of the ultra low impact exercises I recommend in my other post “Core Exercises For Lower Back Pain”. They may not seem like much but they helped me get back to work.

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