How To Treat Lower Back Pain At Home – Behind Closed Doors

By | March 19, 2018

With all the world has to offer in treatments, there s nothing like treating your own pain from the comfort of your own home.

Perhaps you have a condition such as:

  • Arthritis
  • Herniated disc
  • Degenerative disc
  • Bulging disc
  • Thinning disc
  • Spondolythesis
  • Osteoarthritis
  • Spinal Stenosis
  • Rheumatoid arthritis
  • Curvature
  • Muscle Pain
  • Joint pain
  • Facet joints
  • Nerve damage

Maybe while at work you were lifting something heavy, and busted you lower back. I think you see the point, I know you’re urging me to stop. Whatever your case may be, there is a way to on how to treat lower back pain at home.

Quick fact: Lower back pain is the SECOND most common reason people like you and I visit either:

  1. The doctors
  2. Chiropractors office
  3. Physical Therapist

Here’s where it can get tricky…

“Do you know how to not only assess but progress to find a solution?”

Likely not.

What most people do not know is how to asses their own pain, and they are really not expected to.

But, It’s after the assessment stage where most mistakes happen.In most instances your pain can get better but it doesn’t provide a longer, and productive solution with the big three I listed above.

31 million people a year visit the doctors. Do I hear an extra medical bill?

Undeniably, there are ways to approach the situation just like these…

If you feel numbness, sensation in you legs, or a form of weakness, then it’s absolutely time you call your doctor.I want to highly encourage you to click and watch the following link for when it’s time to see your doctor:

You should seek medical advice if your pain last longer than two weeks for a better diagnosis. Otherwise, do yourself a favor and save yourself from the high cost that will rack up in a short amount of time, and instead treat your lower back pain at home.

When your lower back pain is low, mild, chronic, and sciatic, you are not limited on the most natural ways to remove your lower back pain, so it’s only righteous to feel like you can practice and perfect from the solace of your own home.

In my article, I will show you the 10 best ways to relieve and help cure your lower back pain from doing the most basic routines, and finally put a stamp on how to treat a lower back pain at home.

How Your Diagnosis Sets It Off, A Rocket In The Opposite Direction

The moral of today’s visit is to not only focus on one type of lower back pain, but on how to treat a lower back pain at home.

I want to first start by showing you the progression from a fresh wounded lower back pain/inflammation to examining if its low, mild, chronic, or sciatic. This I hope will shine some light.

Low(otherwise known as acute) back pain can be detected when some following effects occur:

  1. Muscle Strains. Pain, swelling, bruising, limited mobility.. Like Muscle strains, but without muscle spasms.
  2. Lumbar Strain. The Muscle Fibers are awkwardly stretched or torn. Same symptoms as Muscle strains.


Back Strains are common at the bottom where the L4 and L5 columns are

Here is a ligament on the left side coming down the left leg

You will want to see this short under a minute video that shows you exactly what has happened to your back.For Muscle Strains and Sprains You’ll want to see this short under a minute video:



If you want to understand the difference between the two more closely, I advise you see this video:


Now that you understand the effect of having a muscle strain, and a lumbar sprain, lets reverse engineer to the past and figure out how you caused this pain to happen.

Leading Evidence To Your Causes, An Investigation To Keep Your Eyes On

  1. For Muscle Strains there had to be a cause. I want to show you the activities or events that led up to your strain with these:
  • moderate to intense exercise
  • lifting a heavy object. Could be sudden, or repetitive use
  • twisting and bending
  • excess pressure to your spin
  • injury or accident
  • sitting for a long time
  • exercising. Sports, weights.
  • weak abdominal muscles
  • poor Posture
  • curved back
  • overweight

What if I told you there was a simple treatment you can start off with?

If I knew better the day I had my very first back pain, I WISH I would have done this simple thing. It’s NOT sitting on the couch, which I am sorry to break it to you.

Rather so…

ICE, ICE, and…ICE!

The very first thing you need to do RIGHT AWAY is ice the area that you are in pain. The soft tissues in you lower back, are either:

  • strained


  • torn

…And as a result the area will become inflamed. Now while on the subject…

Inflammation occurs when blood reaches an injured tissue to heal it. The ice will help reduce inflammation to begin with. You’ll want to ice for a short amount of time for certain time window. Ice for 20 minutes and and off for a 48 hours.

You will want to ice a fresh injury as soon as possible. If ice in a bag is the closest thing you have, then you can stick with that but for a shorter amount of time. The reason I say that is because Ice has the potential to bring pain signals to your nerves, and up to your brain from the cold. It just causes more discomfort than anything, and that right there is not productive. What you will want to do is Ice for 10 minutes on, 10 minutes off. 3 times a day for the next 48 hours.

The options you have for cold therapy are not limited. There is so much out there that you can get lost, but I am here to help. I’ve tried it all. Some work better than others.

Here is what you can do that works better in the long run:

*Note: If you continue to experience muscles spasms after a 1-3 week period this is what you need to do:

Recommendation: Visit your doctor for further evaluation.

2. Lumbar Strain

The lumbar strain is a cause of the same activities you would find with a muscle strain. This type of injury can happen to anyone. Ranging from athletes to day to day activities people do.

Athletes such as football players, and rugby players can ave a sudden impact. When you back becomes improperly used, or if there was trauma, this is the result:

It is important to note that this injury is common among anyone at any age but most common in adults 40 and over. Understand forces, and you would know why…

The greater the force, the larger the impact( a simple lesson in physics, thank you professor sanchez). Apply this kind of thinking whenever you are doing an activity, and understand the pressure of impact and tension you are placing on your lower back.

Follow the same procedure as you would for a muscle sprain. ICE, ICE, and…ICE. The longer you ice the sooner you will be free from inflammation and pain. Once again, you will want to ice for 20 minutes on and off the next 48 hours.

A Step Is A Stride Away, Be the Tortoise Not The Hair

Faster steps in this case does not always ensure a speedier recovery.Not all inflammation acts the same. Some swelling and heating takes more time than others. Whether you started healing the minute you got hurt vs icing hours and days later is the most important factor. And here is why.

When you start to ice immediately, you can expect the swelling to decrease greatly before the 48 hours are over.

What if you waited hours, or days? It could take more time to ice, and the returns are not rewarding..

Healing in the later steps can cause your pain to actually get worse. It can prolong your recovery time, and can cause you to level up, not in a positive way, unless you consider chronic pain a better level.

What do I know?:

I am speaking from experience when I say this too. I remember my very first back ache. I should had taken things down a different road.

It was at my soccer game when I encountered his pain for the first time. It was late afternoon when my game had ended, and I left with a hurt back. What started off as mild lower back pain turned events quickly.

The next thing I needed was to ice, and right away. But being ignorant when I was younger, guess what? I did not. And so I drove home for the next 25 minutes without stopping for ice.

This time frame was important because I was sitting in a vehicle restricted to movement. I opened my car door to get out, and when I did it was evident my back was going to be an issue. Still, I did not do step number one, ice, but I did lay down on the bed for like 20 minutes. One hour passed by, and I finally placed some ice on the inflamed area. 20 minutes on…And no more.

I laid in bed, and after sleeping for what was 3 hours I woke up with back pain. I tossed and I turned. I stood up to place my cold compression pack, as well as some CREAMS. The inflamed area had spread because it did not heal for enough time.

It took an extra 6-7 hours from the 48-hour time frame to reduce inflammation!

Heat Therapy Is What Your Brain Craves For, “OOH AHHH”

Do you all make that face when you hear or feel the heat? OK, I might not be alone 🙂

Once your 48-82 hour time frame of icing is done, what do you do now?This is an all too common question I receive on a daily basis. Here’s how I go about answering that.

You shouldn’t stop after your swelling has gone down.

At this point you will want to apply heat therapy. Heat applies a couple of purposes. It brings blood rushing down and into the blood vessels of the muscles, and it supplies it back with its nutrients, and oxygen to heal damaged tissue. I can explain this more, along with the do’s and don’ts but that will be its on separate article in time.

Heat therapy will be able to cause your inflammation to stay at bay, and help relieve your sensory receptors in your brain. The touch of a warm substance helps alleviate your mind and any discomfort. There is a certain amount of time I use, and I want to share that with you.

When I apply Heat(this was PT approved) I usually will heat for 20 minutes. The minimum amount you can do is 15 minutes, and make 20 minutes. Through my own experience I noticed that using heat in the form of a pad or bath works the best for me. Let me list a couple that I know about:

Heated area

Whichever one you decide to go with will be a viable option. Your pain could differentiate from someone else too…

If you have acute pain my suggestion is to use something more inexpensive than it already is. Such as a heating pad, or a setting up a quick Luke warm bath will work just fine. When my back flares up from time to time,  I make it a point to get in the tub for at least 20 minutes when I can(Usually this is possible after exercise).  I would go with any other option but less in this case is more.

For chronic lower back pain I will suggest the same resources, but if your pain comes to the point where at every time, and all parts of the day you feel it, stick with contemporary treatments, and try baths, longer duration heat pads, and any heat that will last for at least 1-2 hours. This way you can rely on a constant heat source.

Lesson of the day: time doesn’t wait on you, don’t wait on time.

Now back to you. After this 48-hour time frame, you will want to continue low impact daily activities. Walk you dog, do the bed, cook, and even do some laundry. Watch you posture at home. Walk around with you back straight. Certain circumstances might prevent that such as when you are icing, lay in a fixed position. Not that you are more mobile, you will want to find the time to apply heat to your back. I suggest for the optimal results, you take a warm bath, or a simply warm shower will work best. Follow these and you will be back to your old self.


Do I Continue With Heat?

You might be asking, well do I continue with heat therapy? The answer will vary from person to person. You should continuously use heat through your acute, and especially chronic , and sciatic pain. This will relax your muscles, and give you the flexibility to do the tasks you need to do. Usually a combination of heat and this next solution works best together.

Try Yoga

Depending on your level of pain, you will be restricted to, or you will be available to stretch without harm right away. See your doctor first before progressing.  Yoga will work best for any pain, and it is the most recommended and natural solution. There are many types of yoga, and many different stretches that ones will work better for you. Iyengar is a good yoga to start with. It focuses on aligning your spine, and holds poses for a longer time.  There is one I recommend above any for lower back:

Vinyasa Therapy. This type of style focus on breathing, meditating, strengthens, and brings stability to you. You will focus on your movements within every posture. The thing about this style of yoga is that’s it’s great for those who struggle with lower back pain consistently, and have had chronic pain for over 2 months.

Regular heat is comforting and it is a quick solution, but yoga can bring back life to your core, and muscles. You’ll notice your posture change right away.

Look Out For Your Options

What else could there possibly be? Many more…

If you have acute pain that last for more than several weeks, or if you had chronic pain to begin with you can try some of the following:

…and more.

Once you’ve used ice and heat, you should follow these steps to keep your back happy:

1. Try oils and ointments

There are many topicals/analgesics along with oils and ointments that will ease your lower back pain by blocking the sensation. Here’s an example:

Ex: The ingredient capscasin in a cream brings the heat to your area of pain to fight off the even most powerful chronic pain. It’s known for treating:

  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • joint pains

Other ingredients you should look for include:

In high school I performed a study in my chemistry class, when people are in pain what molecules when bonded together help fight that pain. And my group found that lavender essential oil or ointments that blended cayenne peppers with acupressure worked great.

Along with a special cream I use for my joints, I do use essential oils. Sometimes I’ll infuse them with other agents, but by itself works for me right now. I’ve been on lavender a lot lately, and it works great!

2. Get a massage

If you gently massage a sore or tense muscle, then you can effectively loosen it up and relieve your pain. I quickly learned that massage with other traditional treatments work the best in :

  • reducing lower back pain
  • lessens the use of ant-inflammatory medications
  • minimizes days spent in bed
  • improves your back function

I’ll show you here what I use to get a massage at home, and what I combine it with.

I use something this simple when my muscles are tense or really sore when I get home. Soon after, I’ll apply a little cream to soothe my joints.  Towards the evenings, I get my eating right with anti-inflammatory herbs, and at night more stretching with essential oils.

When you need a massage, its best to get your partner, a close friend, or a relative to help.

3. Eating healthy

There’s no doubt that food can place a strain on your entire lower back, and it can cause stress to your lumbar spine. Many of the people I’ve worked with find herbs and supplements useful. Some herbs are:

  • Willow bark. Between 120 and 240 mg daily
  • Devils claw. Between 50 and 100 mg daily.

You should always talk to your doctor before starting to use any herbal medicines. They could cause a bad interaction with your current medications, and bring side effects.

4. Exercise

Take it from me when I say: “there is no better way to treat lower back pain then exercise.” This is how it helps:

  • it restores muscles and protects or prevents your from future pain.

Here are the exercises that are known to reduce symptoms:

  • Cobra Pose. Great stretch for anyone in chronic pain, especially the best for a herniated disc.
  • Walking. Taking a walk in your home with a treadmill, or outside. They will both work many factors like:
    • Your posture
    • decompresses your spine
    • increases mobility and movement
    • helps your joints and muscles
    • releases endorphins
  • A pool. If you have access to a pool in your backyard, learning to make your joints stronger, and help your spines alignment will enforce a stronger lower back.

Stretching will loosen up your tense and sore muscles, while strengthening those that need help. This is very important because the largest reason for lower back pain are muscle imbalances. By working around the area of your pain, you’ll strengthen other weaker muscles so they don’t have to cause your pain.

Whenever you begin stretching, its best to start slowly and gently. Stop if it hurts. You don’t want anymore stretch causing damage to your tissues and strains.

I do plenty of yoga throughout my day and it helps tremendously.

It’s like riding a bike once you get the hang of it.

It took me almost a month to accept just the fact that I was doing yoga, but man did it help!

I recovered, I played sports more comfortably, and I started doing them in the mornings, evenings, and at night before bed.

4. An Epson Bath

This is perfect for calming your muscles because you are combining heat with magnesium sulfate. Soaking yourself for about 20 minutes is enough to keep you from tensing up and causing inflammation for the day. They are great for a post workout. For example:

Ex: Imagine yourself finishing an intense workout or a game. You just used a bottle of your favorite gel or spray to ease your muscles. minutes later, you’re driving home. That evening, you set up a bath to bring rich nutrients, and open up blood circulation to let water reach your spine, calm your nerves, and relax your sore muscles. You add Epson salt to the mix and let it soak until you can finally dive on in. OOH AHH!

You’ll not only find relief, but your muscles will feel way more relaxed and ready for a good nights sleep. I explain this more in my how to sleep with lower back pain article but with essential oils followed by light stretching.

5. Improve your posture

Most of us will spend our day to day lives sitting on our butts, literally. This is more harmful than you realize. You can minimize impact by CONSTANTLY maintaining good posture. You should keep your body all in alignment, and feet flat on the floor. It’s all about having the right ergonomics. I teach how to maintain posture for anyone at any level in my other article.

My favorite thing for posture is not a belt(because that’s actually more harmful than good), but I:

  1. Jog or walk in the evenings after work
  2. I go right into my stretching routine to strengthen and bring flexibility
  3. I use joint relieving creams and or supplements
  4. Eat the right foods
  5. Use seat cushions for keeping all my muscle and joints in check

Of course, I didn’t start off this way when my pain was really severe. I would use medications, and since I couldn’t stand to get up and walk, I had to work on my posture, to strengthen my joints and muscles. Then, I would use creams to stabilize my pain so I could do more in the day.

One of the many problems I encounter with lower back pain is not always what’s happening primarily in and around my spine, but in a much more secluded area, if you will.

If you look lower, underneath your pelvis and behind your posterior pelvis, there’s this triangular shaped bony structure. Touch it with your finger, and you might dare to feel a little or extreme pain. How you go about treating it is just as important as what’s you’re doing.

For mild pain that last let’s say up to 4 weeks or so, icing time for 10-15 minutes for 4 times a day to begin is excellent. Taking an NSAID alongside with that is alright to do. Now what about relaxing?

Restrain from sitting down a long period, it’ll only aggregate your tailbone or in other words, your coccyx. If you do want to sit down for a short or extended amount of time, Let it be on a soft surface, and lean forward as you do, to go away from the pressure and causing you’re coccyx pain. What I find helps is extra seat cushioning, and that it’s quality. Whenever I need to give my lower back spine a rest, and everything non-specifically related to it, it needs to be a seat cushion now. Why?

It lets me stay productive while sitting, and I can enjoy talking, and watching TV with my friends and family without worrying about my form, and losing my posture. The greatest benefit, is it helps increase posture.

Heres my very own seat cushion I use everywhere:

==>If you’d like to learn more, see here<==

6. Sleep friendly

How you sleep with lower back pain is very important for your spine, and muscles. I know many of us take naps throughout the day, and to get the most comfort and relaxing sleep, you should nap on the right mattress. Notice how I didn’t say couch! A couch can sink your body in, depending on your weight, and cause abnormalities.

7. Focus

This is one I don’t hear and see people doing enough of. The main drive in lower back pain is in your mind. Your emotions spark a pain that radiates all over your body physically. You don’t want these trigger points to disrupt your daily life, and even more while you’re at home with your family and friends.

I make it my mission to continue reading a book I bought awhile back called “Healing Back Pain” by John E Sarno, and its revolutionized my entire life! Not only about how I see lower back pain, but how to control any type of pain. It released me off my pills completely.  This with natural joint and muscle support, and the rest to cure my back pain was all I had to do.



Remember to only take painkillers for little time, even when your pain is so severe. It will cause more side effects. There are more natural alternatives.

Home Therapy Is The Right Solution

You’re not alone if you think treating your lower back pain by seeing a specialist, a PT, a chiropractor, or a doctor is the best thing to do. Many people think about it like this.

At first it might seem like its working but at the end you can run a high co-pay bill, and hours of time that didn’t work for you. This can make you a faster candidate for surgery too, and you don’t need that.

Whether you have acute, chronic, or sciatic inflammation or re-occurring lower back pain you can treat it much differently.

Treat it from your own home. You will spend less money, and have more time to spend doing the things you want for yourself and with others.

Apply cold therapy, then heat therapy for acute pain, continue with heat therapy for chronic, and Sciatic Pain.

Its best to try other alternatives to heat therapy because others actually will work much better and faster for you. You’ve seen the 6 best ways to treat and cure your lower back pain from home.

If you have any questions, comments, opinions, or maybe you have some experience with what works best for you, I would like to hear about it. Please leave me a comment down below. I will get back to you right away!

If you’re dealing with acute lower back pain find out how to sleep better here.

Continue with The Remove Back Pain System by taking your meal plan to the next level. Go here.

Author: Michael

Hi My name is Michael Granados, I am of the age of 25 years, and I’m a back pain enthusiast, and expert. All of us have had or will have lower back pain at least once in our lives, and whether it’s acute or a more chronic condition, you can depend on us here at Remove Back Pain to take great care of you. I ensure you’ll take the right and most appropriate steps for you to heal the safest and most productive way. Get ready for a better lifestyle!

10 thoughts on “How To Treat Lower Back Pain At Home – Behind Closed Doors

  1. Sarah

    Wow, this is such a great and useful read for most of us as back pain is one of the commonest problem now a days. People of all ages are suffering from this problem and articles like this will help us understanding this problem and curing it by changing normal everyday life style with so much ease.
    Thank you for sharing this info with all of us.

    1. Michael Post author

      Hi Sarah,

      I tried to make it as reachable to a wide scope of people, as this is a problem everyone seems to have. If we can start ahead then this will help not only fix back pain, but prevent it from even happening. Making lifestyle changes is the key to all of it, we just have to be willing to accept changes whether we are used to them or not. You’re welcome.

  2. Mike

    Hi Michael! great post. You cover the subject end to end. The information you give here is very helpful. As someone who has suffered from back pain I know the difficulties that it can cause. I wish I had this information before I had surgery on my lower back (microdisckectomy sp?). Do you think that sleeping on a firm mattress is better for one’s back? Also, is sleeping on the side better than sleeping on your back? While I no longer suffer from sciatica and lower back pain on a normal basis, I do have some pain in the mornings when i wake up. So that is why I ask.

    1. Michael Post author

      Hi Mike,

      Thanks for reaching out to me about this. It’s a pretty difficult obstacle even at the most acute of back pains. Sometimes its tough to even think about alternatives when faced in a situation like that, and its common. Absolutely 110% Yes…A firm mattress is the way to go. either firm or medium firm(which is the safe decision). Sleeping on your back is much healthier because you can evenly distribute your weight the full length of your body’s largest surface. And the best part is that it will minimize your pressure points while making sure you have great alignment in your neck, shoulders, and your spine. At first, working with like a small pillow under your knees will help, as that will re-align your spine. Although sleeping on your side is popular and comfortable, it can pull your spine out of alignment and cause a strain. What I do, and you should try as well is placing a “firm” pillow between your knees, as this will keep your legs level with your spine, and bring your hips,pelvis and spine in line. I’m glad to hear it’s not as consistent as it once ones for you…I know sciatica can be a pain, I continue dealing with it a little more right now. If you’d like to learn about mattresses the right way, I have a whole completely separate article with that if you’d like to see here. I give an overview of what it means to select and sleep on the right bed, and I have a test their to see if it’s really your mattress that causes you problems. Please let me know If there’s anything else I can help you with. Thank you.

  3. Teresa C.

    Hi Michael,

    This is a very informative post I’d have to say. I actually suffer from lower back pain once in a while and I’m just guessing it’s mostly from poor posture and having to sit in the office for literally 7 hours a day.

    I will definitely try out some home therapy. Actually, I will share this post with a friend who’s been having back problems and has since gone to see a chiropractor.

    Thanks for sharing!


    1. Michael

      Hi Teresa,

      If it’s a once in awhile occurrence, that usually means it’s a lack of poor posture. And from sitting 7 hours a day, it makes more sense. Give some of the techniques a go, I know for a fact that they will work pretty well. And if at any time you want to see how you can improve your posture, you can check out my posture page here.

      The chiropractor will help, but ultimately it’ll come down to adjustments and changes that start at home. Sounds great, thank you! You’re welcome.

  4. Kahlua Gordin

    Thanks for the great article.

    My husband is in the trades and he experiences back pain all of the time. He is also an ex-hockey player so I believe that there is residual pain from the sport.

    He tweaks his back funny all the time and it puts him out for days with the longest being two weeks. His preference is a chiropractor.

    Using your tips will help me to help him continue to take care of his back and hopefully work out a lot of the kinks so he doesn’t have to live with back pain for the rest of his life.

    Thanks again,

    1. Michael Post author

      Hi Kahlua,

      You are very welcome. Those are two high impact combinations, and yes it could be from a contact sport like Hockey. No way? It seems like the smallest moments have a lasting impact. Over the years he’s developed a bad back, and A chiropractor is the right solution. I hope he gets better, and is able to workout the little things so he doesn’t have to end up heading to the chiropractor as often, or none at all. Let me know if you have any further comments or questions, thank you.

  5. Yurii

    As someone who has suffered from lower back pain most of my life, I found this information quite insightful. This is such a common problem and so many people can use the benefits of your information.

    1. Michael Post author

      Hi Yurii,

      I’m glad you found my article to suit you well. Lower back pain is a large problem, and huge part of it begins at home. How we present ourselves to everyone else at work, our friends and family has a lot to do with the sedimentary life choices we decide to make. If you can change your habits, that will change your mind, and changing your mind around is the power to unlocking the bad muscle, joint, and lower back pain that many of us suffer from. Thank you!


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