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Back Pain Center

A Home Remedy for Lower Back Pain

author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
A Home Remedy for Lower Back Pain
A class performs lower back exercises. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Back pain can become an issue at any time. You can injure your back while playing sports, as a result of a car accident or in a household accident. The aging process can also play havoc with your back as well. You may very well have to seek out help from your doctor at one point or another, but there are things you can do at home in the short-term.


If you have injured your back in a fall at home, a sports injury or an auto accident, you will need to rest your back. The discs in the back can get damaged severely but you can get dramatic relief if you rest your back for 24 to 48 hours. This is very difficult especially if you have a family and there are demands on your time. Stay off of your feet as much as you can and engage a friend, relative or spouse to help you out. Resting can get you dramatic results.

Ice and Heat for Your Injury

While resting your back, you should use ice on the area of your lower back that was injured. Use an ice pack for about 15 minutes every two hours. If pain is severe, make it every hour. Ice is sufficient for the first 24 hours after the injury. After a full day of icing the injury, use a heating pad on the injury for 15 minutes every two hours. This is good for stimulating blood flow to the area.


Take non-steroidal anti-inflammatory drugs (NSAIDs) to help you cope with the pain. These are over-the-counter pain medication like ibuprofen, acetaminophen and naproxen that will provide relief from discomfort and pain. However, if those over-the-counter remedies won't help, you will need to see your doctor for something stronger.

Exercise Therapy

After a couple of days of rest, you can do light exercises to strengthen your back. Start off with stretches that will bring flexibility to the area. One of the most effective stretches is the lumbar bridge. Lie down on your back on the floor with your arms extended downward. Press down with your hands and lift your hips and buttocks off the floor for a count of two seconds. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set. Stop this and all exercises if you feel any pain.


If your back injury is not severe, you can help yourself signficantly by getting off of your feet and resting. Treat it with ice initially and then mix in some heat. Take over-the-counter painkillers if you need them. However, if the pain is severe and you also feel reflected pain down one of your leg, you need to see a doctor to help you with your injury.

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