How to Cure Lower Back Pain Fast at Home

Having lower back pain is the most common body ache amongst thirty-year-olds to fifty-year-olds. There is no lie in saying that teenagers also get lower back pain, particularly females; hence, it is important to know about how to cure lower back pain fast at home. Do not worry; we have got your back as this article will help you heal lower back pain at home quickly!

Several reasons lead to having backaches. Sitting on a chair for hours while working, watching movies, or playing video games can cause you to have lower back pain because of muscle degeneration or stress on your spine. Added to this, sleeping on an old worn-out mattress also causes pressure and strain on your body.

Apart from this, heaving lifting, extreme exertion, sports injuries, bending, twisting, and stretching without care also cause back pain. Other symptoms could be medical reasons, such as a fracture, deformity, lumbar disc degeneration, Osteoarthritis, trauma, etc.

The real thing is to get rid of it before it worsens. More specifically, the real thing is to cure lower back pain naturally instead of being on heavy medications. Our motto should be a fit and healthy lifestyle. This article will be of your benefit as it will tell you how to relieve lower back pain at home fast.

How To Treat Lower Back Pain At Home?

There are many natural ways to get rid of the troublesome lower back pain at home quickly. All you have to do is make a change in your daily lifestyle. Start by taking little steps and then transforming into a fit person. It is always better to take precautions than to suffer the consequences. We will help you out by informing and guiding on how to cure lower back pain fast at home.

Anti-inflammatory Drinks:

Try to add anti-inflammatory drinks to your routine schedule. Take out time for yourself and mold your taste buds into the liking of these drinks. It can help produce antioxidant agents in your blood. Such agents help to fight inflammatory reactions in your body. Thus, consuming anti-inflammatory beverages every day may be one way to relieve lower back pain at home.

You can give any of the following drinks a try. For your ease and convenience, we have added a few lines of information and the names of the beverages.

Anti-inflammatory Drinks

1) Turmeric Milk:

Turmeric is a spice that originated from Asia and has the properties to fight inflammation reactions in your body, consists of anti-arthritic and antioxidant properties as well. You may consume this preferably before going to sleep so the drink can begin the anti-inflammatory process.

You may add two to three teaspoons of turmeric powder into a glass of warm milk as a remedy. However, consumption of dairy products may give rise to inflammations in some body types, so that you can choose alternative plant-based milk such as almond milk.

2) Tart Cherry Juice:

Cherries are known for relieving muscle aches as these are also rich in antioxidants and anti-inflammatory agents. You can purchase tart cherry juice easily from a nearby grocery store. Try drinking a glass every day and see if its consumption makes any difference by acting as a lower back pain relief at home.

3) Ginger-green tea:

If not the turmeric milk or the tart cherry juice, you may try the combination of ginger with green tea. Have you stressed out already about how to prepare it? Do not worry; it is as easy as ever. All you need to do is go to a grocery store near your home and purchase the ginger-green teabags as many as you want to get rid of the lower back pain naturally and easily. Consuming ginger-green tea means getting dual benefits of both ginger and green tea.

Therefore, gradually and eventually, by consuming the anti-inflammatory drinks and agents will produce immunity in your blood which will ultimately be a treatment of lower back pain at home.

Proper Sleep:

The first key to having a fit and healthy lifestyle is to have the proper sleep. When you have a sound-rested sleep at night, you are more active during the day. Both your body and brain remain healthy. Not only that, but a good and regular sleep schedule saves you from getting sick often, helps to maintain a healthy weight, reduces stress, and lowers the chances of having a severe illness like diabetes, heart attack, etc. When you are sufficiently resting, your body also performs well without having any body aches.

You may also try taking the following natural aids for a night of better sleep if you wish to examine which one works the best for you.

Proper Sleep

1) Vitamins B6 and C:

You achieve perfect controlled metabolism and perfect sleep with the help of natural steroids in your body. So, the capsules of vitamin B6 and C boost these steroids and help regulate them, ultimately leading to better sleep.

2) Melatonin:

Melatonin is a natural sleep hormone, and to have it in better quantity, you may take melatonin supplements for improved sleep.

3) L-theanine:

This amino acid, L-theanine, is found in tea leaves famous for helping people improve their sleep routine. If you consume this amino acid, you will also feel relaxed while sleeping and active once you wake up.

4) Valerian:

Valerian is a plant whose root may help make supplements for more extended sleep period and make you sleep quicker comparatively. I am sure all of you must be annoyed by not falling asleep as soon as you lay down on your bed. So check the valerian root supplement for betterment.

If you are unwilling to make the supplements mentioned above part of your diet, you may also go for cherry extracts. Cherry’s composition contains enzymes that lead to a night of better sleep. So, a better sleep schedule can relieve lower back pain and sciatica at home.

Keep Moving:

By avoiding being in the same static position for hours, help with the lower back pain. It leads to muscle degeneration, spinal and hip pains. To keep your joints stress free and healthy, you implement the following suggestions:

1) No to prolonged sitting:

Health professors recommend having a short walk every hour to release stress from your joints and muscles. If you are so concerned about not wasting a minute while completing your work, you may go for a standing desk. It is another valuable option you can opt for in your comfort. Preferably. You may use the standing desk for thirty minutes and then get back to sitting.

2) Healthy posture:

Keep a thorough check on your posture to avoid backaches. Do not walk hunchbacked- keep your neck straight, chin up, shoulders, and back aligned to reduce excessive burden on your spine! Proper posture helps to cure lower back pain at home by maintaining a healthy posture.

3) Switch activities

If you are continuously standing because of some work or any other reason, it is better to take a short break and switch to sitting down to relax the joints and muscles as they get over fatigued by the time.

Stretching/ Yoga:

Stretching through yoga regulated the healing nutrients in the blood for overall fitness and relaxes the muscles and joints by improving their health. Yoga stretches also make the spine more flexible, which is pretty good for the body.

In the beginning, you may not be able to stretch a lot. So, it is better to start slowly with minute stretches and gradually increase the strength when you feel comfortable without any pain.

A suitable time to do yoga stretches is early morning after you wake up before having grand breakfast, take a light snack an hour before you do yoga. Doing in the morning reduces stiffness in the spine and muscles and avoid body aches.


Meditation is another hack to how to cure lower back pain fast at home. It relaxes your mind by releasing an essential hormone: endorphin. Endorphin helps to keep you happier, less anxious, and stress-free. When your mind is diverted on positive thoughts, you are relaxed and distracted from thinking about the pain. You ultimately feel comfortable.

Meditation does not take much time. You may only do it for five to ten minutes daily in the morning or before going to bed. To break from work stress, you may also perform it during the short interval from your work.

Cognitive-behavioural Therapy (CBT):

Cognitive-behavioral therapy is a very fruitful, fun, and self-reflecting therapy. It involves identifying the troubles you are facing and such problematic conditions in your life.

You become more conscious and aware of your thoughts, beliefs, and emotions regarding your issues. With the help of being mindful, you can analyze a particular situation or problem. Then you have to catch your negative thinking. You have to begin with how you react towards a specific issue or a specific situation and how negative you are.

It is necessary to divert yourself towards positivity and hopeful thoughts. In the end, you have to amend these thoughts and your reactions towards the mishaps. Notably, you must reshape your emotions and beliefs into a more enthusiastic and positive approach. Cognitive behavioural therapy (CBT) takes pretty much of the time for successful results, so be patient and look forward to having a helpful result. So, tell me, how natural treatment can ease sciatica back pain? Therefore, to do you a favor, try this and see practical consequences.

Find Hobbies:

Try out the hobbies that make you joyful, as such pains can lead you to depression and give you more stress. Eventually, you will be annoyed, which will affect your work, relations, and daily routine. So, by involving yourself in activities that make you happy, you will distract your thoughts, ease your mind and relieve yourself from relieving low back pain and sciatica. Having a coffee, reading your favorite book, or listening to songs may make you happy, so give any such activity a try and save yourself from aches!

Warm Bath:

A warm water bath may also relax your body and give you relief from sciatica and lower back pain. Another exciting type of exercise is the warm water pool exercise. Yes! All you have to do is an exercise in the water to relieve low back pain & sciatica at home. Such activities come from the branch: hydrotherapy. Learn the particular practices or take water exercises classes to avoid any mishap.

Hydrotherapy is often done in water which has a temperature of 83 degrees to 90 degrees. Your nervous system will improve, and so will the health of your muscles, but it is better to do aquatic therapy under the supervision of a professional health carer.

Heat Patches:

Giving warmth to your body is also one way to relieve lower back pain at home. You may always keep heat patches along with you, particularly if you have to go on long drives or have to sit on your office chair continually for hours. The heat patches are handy and activate in no time. You can put on your back in the clothes to get rid of lower back pain and sciatica. However, you must read the manual which comes with it to avoid any skin damage because of using the heath patch for long timespans. Some heat patches also come with medications for more impact to cure the pain.

Cold Therapy:

If you are not a big fan of heat therapy, you may give cold therapy, also known as ice therapy, a try because it also helps reducing inflammation. This therapy is not a big task. It is pretty simple and easy; however, its results are much significant and apparent. You can put cover ice in a cloth and place or gently rub it on the affected pain area. You may prefer doing the cold therapy using a cold gel pack. In short, the solution to how to treat sciatica back pain at home is effortless and straightforward.

Vitamin D3:

If you get permission from your doctor to use vitamin D3 supplements, you may go for them. They are worth trying to cure the aches because they benefit the bones, immune system, and the neuromuscular system. What vitamin D3 does is, increases the absorption of calcium in the bones to strengthen them that ultimately helps with curing the lower back pain.

Therefore, with all said and done, to figure out how to relieve sciatica and lower back pain, you have to try out all these methods/ suggestions and see which suits you the best. These are all the ways to cure lower back pain naturally. So you did not worry about any possible side effects. However, if you face severe lower back pain and sciatica, you should discuss with doctor for better and complete guidance.

5 Exercises to Cure Lower Back Pain and Sciatica

1) Bridges:

  • Start with lying down on a yoga mat.
  • Place your feet on the mat hip-width apart by bending the knees.
  • Raise your hips towards the ceiling while keeping your arms beside your body and feet pressed on the floor.
  • Make sure that your shoulders rest on the floor. Squeeze your hips and lower them for a few seconds.
  • Repeat fifteen times and then take one-minute rest. Do the three sets of fifteen raises.
bridge stretch

2) Knee to Chest Stretches:

  • Lie on the mat, bend the knees and place your feet on the floor.
  • Using both hands, pull one knee at a time towards your chest for a good stretch.
  • Hold the knee for five seconds while pressing your spine against the floor and making the abdominals tight.
  • Repeat with each knee two to three times, and you may do this twice a day.
knee to chest stretch

3) Rotational Stretches:

  • Lie down on the mat and bend your knees while keeping the feet on the floor.
  • Keep shoulders firm on the floor and tilt both the bent knees towards one side and wide open the arms on each side while keeping on the floor.
  • Stay in this position for 5-10 seconds.
  • Repeat on the other side by tilting the bent knees towards the opposite side.
  • You may do this exercise two to three times a day.
Rotational Exercises

4) Draw-in Manoeuvres:

  • Lying down on the mat and keep the arms beside the body.
  • Bend the knees with flat feet.
  • Inhale deeply and exhaling, pull your belly button towards the spine to tighten the abdomen and keep the hips firm on the floor.
  • Remain in this position for five seconds and repeat five times.
draw in maneuver

5) Pelvic Tilts:

  • Yet again, lying on your back on the mat, bend your knees; keep the feet flat and arms beside you.
  • Make an arch with your lower back gently and push your stomach out.
  • Stay in this position for five seconds, then straighten the back and pull the belly button towards the spine.
  • Stay in the second position for five seconds as well.
pelvic tilts

Hopefully, these exercises will help you relieve the lower back pain and sciatica at home quickly.

Summaries Note

We are hoping that this article has proved beneficial on how to cure lower back pain fast at home. Start treating your pain by trying natural remedies, but you may consult a doctor if the intensity increases. For more guidance and virtual help, you should search article about relieve low back pain and sciatica at home on this website. Here we take our leave and wish you a happy, healthy, and pain-free life ahead!

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