Here are some effective home remedies for low back pain that can help reduce discomfort and improve mobility
1. Heat and Cold Therapy
-Cold compress: Use in the first 24–48 hours to reduce inflammation and numb sharp pain.
- Heat therapy: Apply a heating pad or warm towel to relax muscles and improve blood flow after the initial inflammation goes down.
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2. Gentle Stretching & Movement
- Avoid complete bed rest—gentle movement helps healing.
- Try simple stretches like:
- **Child’s Pose**
- **Knee-to-chest stretch**
- **Cat-Cow stretch**
- **Pelvic tilts**
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3. Over-the-Counter Remedies
- Use topical creams with menthol, capsaicin, or lidocaine.
- NSAIDs like ibuprofen or naproxen can help reduce pain and inflammation.
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4. Massage
- Gently massaging the lower back can ease tension in muscles.
- You can use warm oils like mustard oil, coconut oil, or castor oil.
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5. Epsom Salt Bath
- Soak in a warm bath with Epsom salts for 15–20 minutes to relax muscles and relieve stiffness.
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6. Posture Correction
- Maintain good posture while sitting or standing.
- Avoid slouching and use a chair with good lumbar support.
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7. Stay Hydrated & Eat Anti-inflammatory Foods
- Drink plenty of water.
- Include foods rich in omega-3s, turmeric, ginger, and leafy greens.
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8. Sleep Support
- Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees for better spine alignment.
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Good Luck 👍
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