Having lower back pain is disturbing and frustrating as it follows you from engaging in your daily activities. The good thing is that there are a number of home remedies that can relate the condition:


You should rest at positions that aid in relieving your condition. One of the best positions is lying on your back with your legs stretched out and arms by your side. To form a slight angle, you should place a pillow behind your head. You should also place another pillow under your knees.

At this angle your spine should be completely flat on the floor which will aid in reliving the pain.

Another good resting position is to lie on your back with your arms on the side and a pillow under your head. You should then rest your calves on the chair so that your upper legs are perpendicular to the floor. You should stay at this position until you feel tension building.


This is another great way of bringing about lower back pain relief. One of the best stretches is the piriformis muscle stretch. Here you should lie on your back with your left leg up and the foot on the floor. At this position you should put your right ankle on top of your left knee.

While ensuring that your lower back is flat on the floor, you should inter clasp your fingers behind the middle-thigh then pull up until your lower back leaves the floor. You should stay in this position for about half a minute and then switch legs.

Another great stretch is the standing stretch. You should stand with your knees slightly bent and your feet slightly shoulder-width apart. At this position you should bend over at the hip joint and bend your knees until you are able to touch your feet.

You should then put a slight grip on your large toes and slowly start to straighten out your legs. For ideal results you should hold this position for at least a minute.

Ice treatment

You should place ice in a hand-sized bag that will not leak and then lie on your stomach. With the help of someone, you should rub the bag in a circular motion along the sore parts of your back.


These are some of the most effective at home lower back treatments. If you do all the above and the pain persists, you should visit your doctor.