Top Remedies to Relieve Lower Back Pain

Back pain is a widespread health issue across the globe, and it most commonly affects the lower back. An estimated 619 people globally experienced lower back pain in 2020 alone, making it the leading cause of disability in the world. 

While this may sound alarming, people today have access to a broader range of treatments for lower back pain than any previous generation. In this article, we’ll explore the top remedies to relieve lower back pain to help you achieve relief from this prevalent health concern. 

Top Causes for Lower Back Pain

Top causes of lower back pain include sprains, sprains, osteoarthritis, spinal disc injuries, degenerative disc disease, spinal stenosis, and spondylolisthesis. 

Lower Back Sprains and Strains

Sprains and strains are soft tissue injuries that commonly trigger lower back pain. 

  • A lower back sprain is a stretched or torn ligament in the lower back. Ligaments are the bands of tissue that link bones within a joint, and when they’re injured, you may experience pain, tenderness, swelling, bruising, and a reduced range of motion. 
  • A lower back strain is a stretched or torn muscle or tendon. Tendons connect muscle tissue to bone. Lower back strains can cause pain, stiffness, swelling, and spasms, and these symptoms often worsen with movement. 

The good news is that lower back sprains and strains often resolve on their own with at-home care. While you may need to avoid strenuous physical activity for a few weeks, sprains and strains aren’t chronic problems. For more severe forms of these injuries, your physician may recommend immobilization with a back brace and physical therapy to encourage healing. 

Osteoarthritis

Osteoarthritis is a progressive, degenerative joint disease. When it affects the joints of the spine, it typically causes chronic back pain, along with stiffness, swelling, and a reduced range of motion. As the most common form of arthritis, osteoarthritis impacts an estimated 15% of the world’s population over age 30.  

Spinal Disc Injuries and Degenerative Disc Disease

Maintaining healthy spinal discs is a key factor in preventing lower back pain. The spinal discs, also known as intervertebral discs, absorb impact to protect the spinal structures and nerves. If they become damaged, either due to an acute injury or gradual degeneration, pain is likely to follow. 

The most common spinal disc injury is a herniated disc. This occurs when a crack forms in the tough disc exterior, allowing the jelly-like disc interior to protrude outward. This not only compromises the disc’s ability to absorb impact, but may also put pressure on nearby nerves, leading to pain. 

Degenerative disc disease is a chronic health condition that’s often caused by aging, but can also result from repeated strain on the spinal discs due to injuries, sports, or strenuous daily activities. It occurs when the spinal discs wear down over time, leading to symptoms like chronic back pain, tingling, numbness, weakness, and difficulty with balance. 

Spinal Stenosis

Spinal stenosis is a relatively common cause of lower back pain. While it can be present at birth due to genetic factors, it’s usually caused by age-related spinal changes and degeneration. With this condition, the spinal canal is abnormally narrow, limiting space around the spinal cord and nerves. 

If the narrowed spinal canal doesn’t press on nearby nerves, the patient may not experience any symptoms. However, when spinal stenosis leads to nerve impingement, you’re likely to experience chronic back pain and neurological symptoms. 

Spondylolisthesis

Spondylolisthesis occurs when a vertebra slips out of its usual position in the spinal canal, falling onto the vertebra beneath it. Age-related spinal degeneration, sudden trauma to the spine, sports injuries, or growth spurts in children and adolescents can cause this.  

Similarly to spinal stenosis, not all spondylolisthesis patients experience symptoms. In mild cases, the displaced vertebra doesn’t place enough pressure on the spinal nerves to trigger pain. However, symptomatic spondylolisthesis can cause:

  • Lower back pain
  • Back stiffness
  • Sciatica
  • Tingling, weakness, and numbness
  • Difficulty standing and walking, particularly for extended periods

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Is There a Quick Fix for Lower Back Pain?

Possible quick fixes for lower back pain include heat and cold therapy, pain medications, massage, and gentle stretching.

Note that these methods may only provide temporary relief for mild forms of lower back pain. More severe cases will require ongoing professional care to achieve relief. 

  • Heat and cold therapy are effective home remedies for many types of injuries, including lower back pain. Heat therapy relaxes tight muscles and increases blood flow, while cold therapy reduces inflammation and reduces swelling. 
  • Pain medications can quickly alleviate lower back pain by blocking pain signals to the brain. While many physicians incorporate pain medications into back pain treatment plans, it’s important to prevent dependence. Pain medications aren’t a long-term solution to lower back pain. 
  • Massage therapy can offer quick relief from lower back pain by encouraging blood flow to the back, relaxing tight muscles, reducing muscle spasms, and stimulating the release of endorphins (brain chemicals with natural pain-reducing benefits).  
  • Gentle stretching can help relieve lower back pain by preventing stiffness, boosting circulation, and improving your range of motion. Consider working with a physical therapist for professional guidance on the best stretches for your stage of recovery. 

How to Release Lower Back Tightness

To release lower back tightness, you can apply a warm compress and complete gentle stretches. 

Basic stretches that can help release lower back tightness include:

  • Child’s pose: Start on all fours and gently lower your buttocks to the heels, extending your arms straight in front of you. 
  • Lumbar rotation: Lie on your back, bend both knees, and slowly release them to one side of your body. Repeat on both sides. 
  • Cat-cow stretch: Start on all fours. Inhale as you curve your lower back while raising your head, looking to the ceiling. As you slowly exhale, draw your abdomen toward the spine, gently arching your spine and dropping your head. 

What Treatment Is Best for Lower Back Pain?

The treatment that’s best for lower back pain will depend on the pain’s exact cause. However, physical therapy, lifestyle changes, pain medications, steroid injections, and surgery (for severe cases) are the most common therapies.

  • Physical therapy implements targeted stretches and strengthening exercises to boost mobility, reduce inflammation, and improve muscle strength. Over time, your PT can reduce the impact on your spinal nerves by improving muscle support and overall body mechanics. 
  • Lifestyle changes like quitting smoking, reducing alcohol intake, improving your diet, exercising regularly, and prioritizing sleep can help your body heal more effectively. Particularly when combined with doctor-recommended treatments, lifestyle changes can help alleviate lower back pain. 
  • Pain medications, either over-the-counter or prescription, can help patients manage their symptoms as their bodies heal. While not a permanent solution to lower back pain, pain medications are a useful tool during the treatment process. 
  • Steroid injections can help with some forms of lower back pain by reducing the immune response in the affected area. To prevent tissue atrophy, patients should receive no more than three to four injections per year.
  • Surgery may be necessary for chronic lower back pain that doesn’t respond to several months of conservative methods. Advancements in spinal decompression surgery, like the revolutionary TOPS System, are improving patient outcomes and preventing the need for highly invasive procedures. 

Talk to a spine specialist in your area to learn more about available lower back pain treatments.