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8 Surprising Home Remedies For Lower Back Pain

8 Surprising Home Remedies For Lower Back Pain

Do you live in Ottawa and have lower back pain?

Are you looking for home remedies for lower back pain?

If so, you are in the right place!

Today you will learn about eight surprising home remedies for lower back pain.

And even better!

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

Let’s jump straight in.

4 Easy Home Remedies For Lower Back Pain

Keep Hydrated

This is one of my favourite home remedies for lower back pain.

Drinking water daily is essential for keeping your core back muscles functioning properly.

I recommend that my clients drink about eight glasses of water per day.

If you do a lot of physical exercise, you will need to drink more water.

Please remember that drinking caffeinated beverages such as coffee will dehydrate you.

Avoid Inflammatory foods

Some clients who come to me have food sensitivities contributing to their lower back pain.

The most common food is dairy.

If you suffer from lower back pain, try coming off dairy for four weeks and see if that helps.

Do You Have Nutrient Deficiencies

Nutritional deficiencies may impact your lower back, especially if you have digestive issues.

The most common deficiencies associated with lower back pain are Iron, Vitamin B12 and D.

If you think you may have nutrient deficiencies, I suggest visiting a Naturopathic Doctor to get your levels checked.


Stretching can benefit your lower back as it helps loosen tight muscles.

I highly recommend that specific muscles stretch because of their attachment to 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.


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 its advantages.


Ensure you take advantage of the benefits of running without injuring yourself.

For example, if you like running, make sure that you wear the right shoes.

Read my article on how to choose the right running shoe.

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

The right shoes are most important for running and how you run.


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

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


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

Any upper body, arm, or 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.

Muscle Strengthening

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

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 deep core muscles.

I highly recommend seeing an athletic therapist if you want more specific exercises because you are recovering from an injury.

Even if the delivery went very well for postpartum women, I highly recommend strengthening pelvic floor exercises.

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

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


Daily postures could affect your lower back.


Your sleeping position does not affect whether you develop lower back pain.

Mattress and pillow quality is an important point.

For example, if you are sleeping on your side, a medium-firm mattress will be the best because your shoulder and hip will go down, allowing you to stay straight.


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


If you are going a lot, pay attention to your sitting posture.

For example, ensure your back is straight and your arms relaxed.

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

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

To avoid a misbalance in these muscles, 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 sitting posture.

See below for an example of the correct position for sitting at a desk while using a computer:

Home Remedies For Lower Back Pain

You should sit at about 75% in the back of your chair (leave a small space between your back and the back of the chair). The 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 go inward, avoiding your gluteal muscles from becoming tight and then pinching your sciatic nerve.

If you must answer the phone, ensure and back stay straight. Don’t bend your head on one side.

Have I Missed Anything

Which home remedies for lower back pain are you going to try first?

Or did I miss one of your favourite home remedies for lower back pain?

Either way, let me know by leaving a comment.

To You Need Help With Resolving Your Back Pain

If yes, I suggest you book a free osteopathy discovery session with me to see if my approach to helping back pain suits your needs.


The information provided on this website is for educational purposes only and is not intended to diagnose or treat any disease. Please do not apply this information without first speaking with your doctor.

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