Lower back pain is a common issue affecting people of all ages. It is considered the most common cause of job-related disabilities in the US. Chronic back pain is mostly associated with age-related issues although science has enough evidence that it can happen to anyone of any age.

It can range from mild discomfort to severe pain and may be accompanied by other symptoms such as stiffness, muscle spasms, or limited range of motion. There are so many reasons behind lower back pain that we’ll discuss briefly while suggesting the non–surgical treatments and remedies to get rid of nagging back pain.

Common Non-Disease Causes Of Lower Back Pain

There are some common non-disease lower back pain causes that are integral reasons in most back pain cases.

Improper lifting and stretching:

Lifting a heavy object without using proper technique, such as bending at the knees and using your leg muscles, can put excessive strain on the muscles in your lower back.
Improper lifting techniques are a common cause of back pain, particularly in the lower back. When you lift an object incorrectly, it can strain the muscles, ligaments, and discs in your back, leading to pain and potential injury.

Bad posture:

Poor posture is a significant contributor to back pain, including lower back pain. When your posture is not optimal, it can put excessive stress on the structures of your back, leading to discomfort and pain.

Increased muscle fatigue:

Sustaining an incorrect posture for prolonged periods can cause the muscles in your back to become fatigued. This can result in discomfort and pain in the lower back.

Disease backed Causes Of Lower Back Pain:

Mostly back pain happens due to some undiagnosed diseases that why it is advisable to check for the following conditions before going for any treatment or remedy. Lower back pain can have various causes associated with diseases which are described below:

Herniated disc:

The discs between the vertebrae can bulge or rupture, causing pressure on the nearby nerves and resulting in lower back pain.

Degenerative disc disease:

As we age, the discs in the spine can gradually deteriorate, leading to lower back pain and possible nerve compression.

Spinal stenosis:

This condition involves the narrowing of the spinal canal, which can put pressure on the spinal cord and nerves, causing lower back pain and other symptoms.


Osteoarthritis or other forms of arthritis can affect the spine, leading to lower back pain, inflammation, and stiffness.


Compression or irritation of the sciatic nerve, which runs from the lower back down the legs, can cause radiating pain in the lower back, buttocks, and legs

Treatment And Remedies For Lower Back Pain

Treatment and remedies for lower back pain can vary depending on the underlying cause and severity of the pain. It’s important to consult with a healthcare professional for a proper diagnosis and personalized treatment plan. Here are some remedies and treatments that can be used for reducing and curing lower back pain.

Pain Medication:

Over-the-counter nonsteroidal anti-inflammatory medicines( NSAIDs), similar to ibuprofen or naproxen, can help reduce pain and inflammation. tradition medications may be recommended for more severe pain.

Physical Therapy:
A physical therapist can provide targeted exercises, stretching, and manual therapy techniques to alleviate pain, improve flexibility, and strengthen the muscles supporting the lower back.

Heat or Cold Therapy:

Applying heat or cold to the affected area can provide temporary relief. Use a heating pad, or warm towel, or take a warm bath to relax muscles, or apply an ice pack wrapped in a thin cloth to reduce inflammation.


Massage can be a helpful complementary approach for back pain relief. Using a balm or topical cream during a massage can provide additional soothing and therapeutic effects. Look for a balm specifically formulated for pain relief or muscle relaxation. Rub a small amount of the pain balm between your hands to warm it up before applying it to the back. Begin the massage by applying the balm to the affected lower back area. Use gentle pressure and smooth, circular motions to massage the balm into the skin. Gradually increase the pressure as tolerated, focusing on areas of

Exercise and Stretching:

Regular low-impact exercises, such as walking, swimming, or cycling, can help strengthen the muscles, improve flexibility, and alleviate back pain. Specific stretching exercises can also target the lower back and provide relief.

Posture Correction:

Maintaining good posture throughout the day, whether sitting, standing, or lifting objects, can help reduce strain on the lower back. Use ergonomic supports, such as lumbar cushions or supportive chairs, if needed.

Lifestyle Modifications:

Making healthy lifestyle choices can contribute to overall back health. This includes maintaining a healthy weight, quitting smoking (as smoking can impair blood flow and nutrient delivery to spinal tissues), and practicing stress management techniques.

Alternative Therapies:

Some people find relief through alternative therapies such as acupuncture, chiropractic care, massage therapy, or yoga. However, it’s important to consult with a qualified practitioner and ensure these therapies are safe and suitable for your condition.

Back Braces or Supports:

In some cases, wearing a back brace or support can provide stability and relieve pain. However, these should be used under the guidance of a healthcare professional.

Injections or nerve blocks:

In more severe cases, a healthcare professional may recommend injections of corticosteroids or local anesthetics to reduce inflammation and provide pain relief.


Ultimately, these are general ways to relieve back pain and the best course of action will depend on the specific condition. It’s better to get aware of your condition and consult professional advice to determine the best suitable treatment plan for yourself.

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to content