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4 Home Remedies For Back Pain - Capital Osteopathy

4 Home Remedies For Back Pain

Do you have lower back pain? Are you looking for home remedies for back pain?

Read on to learn about four home remedies for back pain that you can easily include in your daily life to relieve your symptoms?

Home Remedies For Back Pain

1. Stretching

First of all, stretchings can be very useful. Some muscles are highly recommended to stretch because of their muscle attachment on the lumbar spine and pelvis.

Read my article exercises for lower back pain for examples of stretchings you can do at home.

2. Exercise

The second thing I am thinking of is having a regular physical activity. It may include any sport. It will make your body stronger and will prevent some injuries. Each sport has its specificities.


Make sure that you take advantage of the benefits of running without injuring yourself.

For example, if you like running, make sure that you use the right shoes: high support depending on which type of trail you are running on.

Depending on how often you run, you might need to change your shoes quite often (every six months for example).

That’s the most important for running. Any misbalance in your feet can have some side effects on your lower back. Every system is related to each other in the body.


For cycling, a wrong setting of your bike seat or handlebar can compromise a good posture and then have some side effects.

Some professionals can adjust that for you. So please feel free to ask, and I’ll be happy to give you some references.


For tennis, it is important to have the right racket that fits you. Then, make sure to adopt the proper gesture while you are playing.

Any upper body, arm, wrist discomfort/injury could affect your lower back. Again this is due to the relations in between each system in your body.

After exercising, it’s highly recommended to stretch. Refer you to my article for specific stretching for your lower back.

3. Muscle Strengthening

Physiology and biomechanics of the lower back are highly related to the muscles of the core and pelvic floor.

To make your back stronger, some specific exercises can be beneficial.

One of the practices that will be holistic is Pilates. You’ll work with deep muscles but also make sure that your diaphragm is functioning properly.

If you would like to have some specific exercises, just because you are recovering from an injury or because it’s a long time ago that you didn’t practice any activity, I would highly recommend you to see an athletic therapist.

For women in postpartum, even if the delivery were going very well, it’s highly recommended to do some pelvic floor rehabilitation.

You are carrying your baby for months, so for sure your body will change and muscles will relax, and exercises will help to maintain the function of your back. Not everybody does it, but some physiotherapists do. Again, feel free to ask for having some references.

Not all therapists prescribe exercises, but some physiotherapists do. Again, feel free to ask me for some references.

4. Posture

Daily factors could affect your lower back.


For example, a good sleeping position will be primary.

The worst one is to sleep on your stomach. Prefer to sleep on your back or your side.

Mattress and pillows quality is also a huge point. For example, if you are sleeping on your side, a medium firm mattress will be the best because your shoulder and your hip will go down, so it will allow your spine to stay straight. If you are sleeping on your back, then a firm mattress should be okay.


If you are carrying a lot, prefer to have a backpack instead of a bag on the shoulder. A backpack will distribute the weight on both shoulders instead of one side. By this way, it will avoid your spine to curve and then pull on the muscles. When you are going to the groceries store, again, make sure to distribute weight in both hands.

A backpack will distribute the weight on both shoulders instead of one side. In this way, it will prevent your spine from curving and then pulling on the muscles.

When you are going to the groceries store, again, make sure to distribute weight in both hands.


If you are driving a lot, pay attention to your posture as well. For example, make sure that your back is straight, arms relaxed.

If you feel the need to use armrests, then use both. If you use only one of them, your weight will deport on one side, which may cause some tension.

When talking about daily postures, the psoas muscles are usually a significant cause of lower back pain. To avoid misbalance these muscles, make sure to bend your knees and keep your back straight when you need to grab something down.


If you have a desk job, pay attention to your posture as well. See below an example of the right position for sitting at a desk while using a computer:

4 Home Remedies For Back PainYou should sit at about 75% in the back of your chair (leave a small space between your back and the back of the chair). Top of the screen should be at the same level as your eyes (so you won’t have to flex or extend your neck). The keypad has to be in front of you. Ideally, your elbows should rest on the armrests or muscular part of your forearms should rest on the desk. Have your knees going inward, and it will avoid some of your gluteal muscles becoming tight and then pinching your sciatic nerve. If you have to answer the phone, make sure that your head and back stays straight. Don’t bend your head on one side.

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