low back pain manage
Health & Beauty

5 Ways to Manage Low Back Pain at Home

Studies show that low back pain affects 16% of the Australian population. Of course, there are probably plenty more than don’t consult their doctor and simply try to live with the issue.

However, the sensible approach is to see a specialist. A reputable and qualified spine surgeon will be able to tell you if you have simply bruised your spine, fractured or broken a bone, slipped a disc, or have any one of a number of other possibilities.

Knowing what you have done will help you to understand how long it will take to heal and what you can do to help it.

The good news is that you don’t need to rely on painkillers to manage your lower back pain. The following 5 techniques can help.

Manage Low Back Pain at Home With Anti-inflammatory Drinks

When you mention anti-inflammatory most people think of creams, steroids, and other medications that can eliminate the inflammation. These are effective at reducing pain as inflammation is simply a swelling of tissues, these place pressure on your nerves, causing pain.

You don’t need medications to relieve inflammation. Instead, you need drinks, such as Green tea that promote anti-inflammatory responses in your body. This reduces inflammation and lowers or eliminates the pain.


People with low back pain will often find it hard to get out of bed and get going in the morning. This is when your back is the stiffest because it hasn’t moved overnight. However, movement is crucial to maintaining spine strength, preventing further issues, and relieving pain.

In other words, once you are up, keep moving to reduce spine pain.

Get Plenty Of Sleep

Research suggests that the average person will benefit from between 7-9 hours of sleep a night. When you sleep your body heals cells and it processes the activities of the day. In short, sleep is an essential part of staying healthy and, as it helps your body to heal, getting enough sleep is vital to pain-free days.


Keeping moving is great to maintain blood flow and nutrients to the lower back. But, you should also have been given some exercises by your spine doctor or physiotherapist. These are designed to target the affected area and will allow you to maintain strength, improve flexibility, and minimize pain.

You will need to do the exercises every day to ensure you get the most from them.


Even with everything above it is possible you will feel a little pain while you heal. This should be a significant improvement on the pain experienced before you started the above steps.

To eliminate or simply deal with the remaining pain it is a good idea to start meditating. This allows you to focus on one thing, other than your pain. It creates balance and is surprisingly effective at reducing the pain you are experiencing in your lower back.

Meditation is surprisingly easy to learn and do. You simply need a quiet space and to sit comfortably while focusing on one thought.

Photo by CHUTTERSNAP on Unsplash

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