If you have ever had back pain and couldn’t do what you wanted, you’re not alone. Back pain is the most common medical problem worldwide and badly affects a person’s personal and professional life. It can happen because of many factors. 

However, the pain often gets unbearable, but with some home remedies, non-invasive medication and therapy, and lifestyle changes, you can reduce and prevent lower back pain. 

• Lower back pain is the leading cause of doctor visits worldwide.
• Poor posture significantly contributes to the development of lower back pain.
• Obesity increases strain on spinal discs and joints, leading to pain.
• Stretching and strengthening exercises can alleviate and prevent back pain.
• Ice and heat therapy help reduce inflammation and relax muscles.
• Smoking weakens spinal bones and discs, increasing vulnerability to pain.
• Proper footwear can reduce strain and improve back alignment

This article will help you explore the common reasons and proven home remedies to cure back pain with minor changes in your life. 

Every four out of five people have the problem of lower back pain, which is also the leading cause of people visiting doctors. Let’s look at common risk factors that can cause lower back pain. 

People who are obese or overweight are more likely to suffer back pain. The extra fats put pressure on the discs and joints. 

people above 30 are more prone to back pain. There is a high risk of disc weakening and wearing with age, resulting in pain and muscle stiffness. 

Disease: people with a family history of certain diseases such as osteoarthritis or cancer also risk back pain. 

People who perform fewer activities in their daily life or have jobs where they perform heavy lifting or bending can have back injuries and strains. 

People with weak core muscles and a sedentary lifestyle can have the problem of back strains and sprains with time. 

People dealing with depression and anxiety can also suffer from back pain.

Back pain gets on nerves, and you cannot visit the doctor every time for a checkup. With the help of some home remedies, you can control and treat nagging pain and discomfort. Those remedies are: 

When people get lower back pain, they think bed rest will help relieve it. But in reality, you have to avoid it. Try to be active and follow your daily physical activity. 

Being passive with back pain makes the muscles around your spine even weaker, which can become the reason for long-term pain. 

If your muscles are strong, you get better support for the spine. And through exercise, you can rehabilitate the spine. 

Stretching the muscles of the lower back, buttocks, hips, and legs provides great support to your back by lifting the upper body weight. 

The more active and mobile these muscles are, the more your back can move without getting sprains or injuries. Start with stretching for 30 seconds regularly. 

Strengthening the core muscles, abdominal, hips, and gluteus helps support the spine and relieve the lower back pain. You can improve your core muscles by practicing yoga, Pilates, and tai chi. 

Any exercise that raises your heart rate for a good amount of time is good for the body. A regular workout promotes flexibility and a healthy spine. Keep your spine moving and maintain its flexibility through different exercises. 

Heat and ice minimize low back pain, and you must see which works better for you. 

Heat improves blood flow and relaxes muscle tension. Increased blood flow provides healthy nutrients and oxygen to the muscles for healing and recovery. 

Ice reduces inflammation. When performing an activity, apply heat before it to help release the muscle stiffness and increase mobility and flexibility. And use ice after the activity to reduce swelling or irritation. 

Shed the extra pounds to lighten the load from your lower back because the extra weight puts extra pressure on your lumbar vertebrae. Follow a healthy diet and exercise that works best for you to lose weight. 

Shoes that do not offer support or comfort to your feet can cause muscle strain in the back and legs. For example, heels disturb the body’s alignment, which leads to back pain. But, flat shoes do not good for your feet as well, as they put a strain on your feet and back.

You should wear shoes that fit your feet well and support your feet to prevent or minimize lower back pain. 

A towel can help release back pain if you put it under your pelvis while lying down. Put your hips over the towel and let them get relaxed and cushioned. It will help release the back pain tension. But, one thing to mind is that it is only used when you cannot find any other reliever. 

If you smoke, you are four times more vulnerable than nonsmokers to have spine or disk problems. Tobacco and nicotine weaken the spinal bones and affect the spongy disks that cushion your joints by taking away all the beneficial nutrients. 

An ample variety of pain relievers in creams, salves, ointments, and patches for back pain are available. Creams containing capsaicin, menthol camphor, and lidocaine help relieve pain by cooling, heating, or numbing the pain area. 

Apply the creams when you feel the pain and rub for the complete absorption of the medicine. 

Non-prescribed painkillers or relievers help relax muscle stiffness and dull aches. There are two main over-the-counter pain relievers: nonsteroidal anti-inflammatory (NSAID) and Acetaminophen. 

NSAIDs work to lower inflammation and tenderness. Acetaminophen focuses on reducing the pain. 

Lower back pain is a common problem affecting almost everyone at some point in life. The most important thing is to recognize the early signs of back pain so you can get treatment immediately. What sets back pain apart from other types is that many other symptoms usually accompany it. 

Apart from being painful, the pain can also radiate from one part of the lower back to another, making it difficult to stand or walk. You might also feel weakness or numbness in your legs. Treat back pain with expert help from a doctor or a physical therapist. This pain can be debilitating and even lead to temporary disability if you don’t treat it quickly.

The best way to prevent back pain is to maintain a healthy weight, exercise regularly, and wear good footwear. Avoid sitting for long periods and keep objects out of your lower back, such as couches, tables, and chairs.