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4 Home Remedies For Back Pain - Capital Osteopathy

4 Home Remedies For Back Pain

Do you live in Ottawa and have lower back pain?

Are you looking for home remedies for back pain?

If so you are in the right place!

Today you are going to learn about four home remedies for back pain.

And even better!

You can easily include in your daily life to relieve your symptoms.

Let’s jump strainght in.

Home Remedies For Back Pain

1. Stretching

Stretching can be very useful for your lower back as it helps to loosen tight muscles.

I highly recommend certain muscles to stretch because of their muscle attachment on the lumbar spine and pelvis such as the psoas muscles.

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

2. Exercise

Having a regular physical activity regime is extremely important for your lower back.

A regime may include any sport.

Regular exercise will make your body stronger and will help prevent injuries. Each sport has it’s advantages.


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. A high support is useful 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).

Good shoes are most important for running. Any imbalance in your feet can have some side effects on your lower back.


For cycling, a poor setting of your bike seat or handlebar can compromise good posture and then have some side effects such as back pain.

If you are not syre ask your local cycle shop for help.


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

Any upper body, arm, wrist discomfort/injury could affect your lower back.

After exercising, it’s highly recommended to stretch. Refer you to my article on 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.

I highly recommend Pilates for muscle strengthening. In Pilates you will work and strengthen core deep muscles.

If you would like more specific exercises, because you are recovering from an injury, I would highly recommend you to see an athletic therapist.

For postpartum women, even if the delivery went very well, I highly recommend to doing some pelvic floor strengthening exercise.

You will have been carrying your baby for months, so for sure your body will change and muscles will relax.

Strenghtening exercises will help to maintain the function of your back.

4. Posture

Daily postures could affect your lower back.


A good sleeping position is crucial.

The worst postion is to sleep on your stomach. Try to sleep on your back or your side.

Mattress and pillows quality is also a important 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, and 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, use a backpack instead of a bag on your shoulder.

A backpack will distribute the weight on both shoulders instead of one side.

In this way, you will prevent your spine from curving and pulling on your muscles.

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


If you are driving a lot, make sure you pay attention to your sitting posture.

For example, make sure that your back is straight and your arms relaxed.

If you feel the need to use armrests, then use both.

When talking about daily postures, your psoas muscles are usually a significant cause of lower back pain.

To avoid misbalance in these muscles, make sure you bend your knees and keep your back straight when you need to pick something up.


If you have a desk job, pay attention to your sittingposture.

See below for 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 don’t have to flex or extend your neck). The keypad should be in front of you. Ideally, your elbows should rest on the armrests or the muscular part of your forearms should rest on the desk. Have your knees going inward, which will avoid 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 stay straight. Don’t bend your head on one side.

Have I Missed Anything

Which home remedie are you going to try firsy?

Or did I miss one of your favourites?

Either way let me know by leaving a comment.