4 Natural Remedies To Heal Your Lower Back…

4 Natural Remedies To Heal Your Lower Back

Heal Yourself Naturally

You toss. You turn. You adjust the pillow. You toss again.

Another night of restlessness.

It could be those guacamole, cheese, and bacon covered nachos you had for a late night snack.

Or it could be that your sleeping position has aggravated your lower back.

Every year, approximately 25% of people in the U.S. see a doctor for lower back pain.

That’s more doctor visits than for any other medical condition (barring high blood pressure and diabetes).

The specific cause differs from person to person, but if you consider that a typical day is sitting for a commute, sitting for a 9-5 job, sitting for another commute, sitting when we get home and so on, it’s easy to see why lower back pain has become such a frequently occurring problem.

But there is good news: Accident/health ailment aside, lower back pain is mostly caused by factors we can change, namely diet, sleep position, weak core muscles and shortened/tight hamstrings.

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Our normal diet is high in processed foods, sugars, saturated fats and oils, all of which not only contribute to growing waistlines, but are inflammatory as well.

Snack on cherries, berries, watermelon, sweet potatoes, or grapes.

They are all anti-inflammatory foods that have the added benefits of antioxidants.

And spice thing up: Onions, oregano, turmeric and saffron not only add taste to any dish, but also have the dual benefit of being anti-inflammatory and rich in antioxidants.

Saffron in particular has been proven to lessen recovery time, decrease soreness and increase muscle strength, even after the most strenuous workouts.

But anti-inflammatory benefits are not limited to foods we eat.

Add yet another benefit to drinking green tea: Green, as well as white and oolong teas, are full of antioxidants and are proven anti-inflammatory agents.

White and oolong teas have additional fat fighting properties not attributable to caffeine.


Try to sleep in a neutral position, your back neither arched nor flat, and your head is aligned with, or slightly elevated above, the rest of the body.

This will help take pressure off your spine.

Alternatively, try sleeping on your left side, with a pillow placed between your knees.

The pillow will act to reduce spinal pressure (and sleeping on the left with aid in the digestion of those nachos!).


Lower back pain can indicate weak core muscles or tight hamstrings.

When your core isn’t as strong or balanced, the curvature of your lumbar spine can change.

Even the slightest difference can place undue pressure on the discs that make up your spine, as well as the surrounding muscles, ligaments and tendons.

Tight, shortened hamstrings may also play a part.

By pulling your pelvis down and away from the lumbar spine, shortened hamstrings force the spinal curvature to flatten out.

Additional strain is added to the lower back muscles, since they must become more engaged in any bending/lifting motion when the pelvis is out of alignment.

Foam rolling of the hamstrings, quadriceps, IT band and lower back is a good remedial solution to lower back pain caused by tight muscles.

Regular use of the foam roller will improve blood circulation to the affected areas, and act to lengthen the shortened muscles.


Yoga is also an effective way to alleviate back pain caused by tight hamstrings or an imbalanced core.

A small stretching routine will improve strength and flexibility in the area.

Pelvic tilts, hip bridges, child pose, downward and upward facing dog poses and supine knee-chest twists are all good exercises to mediate lower back pain while lengthening and strengthening the weak muscles.

Incorporating these changes into your lifestyle may not heal you of all lower back pain, but will definitely help lessen the pain/frequency and improve overall health.

A caveat though- Should the back pain persist, please do not hesitate to see a doctor.

Highly specific lower back pain (continued discomfort, increased tightness, a feeling of heaviness in the area) can be symptomatic of angina and the onset of heart disease.


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