Natural Ways to Soothe Lower Back Pain

When every waking move is a constant reminder of low back pain, it’s easy to feel stuck. The good news is–-there are natural strategies you can use to regain your flexibility and mobility, so you can keep living the active lifestyle you deserve. 

In this article, we will take a look at some of the causes for low back pain and provide solutions in the form of the best stretches and exercises for lower back pain, along with the best foods to eat, and provide supplement suggestions to help you fight pain fast.

So, if you’re ready to restore your natural vim and vigor and make pain a thing of the past–-read on for more.

Why is pain awareness important? 

Pain is your body’s way of communicating something is off–being aware of pain when it happens can help you catch things before they become debilitating. By becoming pain aware, you can protect, not only your physical wellbeing–but your mental and emotional health too, because you won’t be held back from living an active lifestyle or doing your favorite activities.

What is the main cause of lower back pain? 

Lower back pain is the result of inflammation, which can have a variety of triggers. Compressed nerves, poor posture, repetitive bending and twisting, lifting heavy objects incorrectly, and a sedentary lifestyle all contribute to low back pain. 

It may go unnoticed until the inflammatory process starts causing symptoms like redness, pain, soreness, swelling, and limited range of motion. Eating a diet full of processed foods can increase inflammatory load and cause symptoms quicker than normal. 

What natural methods relieve inflammation in the lower back?

Back pain is something that typically develops over time, so being proactive with the right lifestyle and diet to lower inflammation is key to preventing back pain from ever being a problem. Let’s go over some of the best methods for alleviating inflammation in the low back so you can keep moving.

Exercises for lower back pain

Exercise is important for maintaining a strong and healthy lower back, but not just any exercise. Popular in the realm of physiotherapy and exercise physiology is the “McGill Big 3”– a set of core exercises developed by Dr. Stuart McGill for improving spinal stability. It includes:

Modified Curl Up

This exercise supports the abdomen in a way that prevents hyperflexion of the back while protecting the spine and neck. How to do it:

1. It involves lying down with one knee bent and the other straight.
2. Bring one hand up behind the head and tuck the other under your low back.
3. Slowly lift your head using your core muscles into a crunch position.
4. Perform 15 repetitions.

Side Plank / Side Bridge

This exercise helps stabilize your spine by targeting the lateral core muscles and obliques. Here’s how to do it:

1. Lay on your side, using your elbow to prop up your torso, and bend your knees.
2. Focus on engaging your core to lift your upper body off the floor into a side plank.
3. Hold this position for 30-60 seconds, ensuring your body is in a straight line. 

Bird-dog

This exercise promotes coordination and balance by targeting the back extensor and glute muscles. Here’s how to do it:

1. Kneel on your hands and knees, maintaining a neutral spine.
2. Contract your core muscles and extend one leg so it’s out straight behind you.
3. Hold for 10 seconds and repeat on the other side.

Stretches for lower back pain

A sedentary lifestyle is a main cause of lower back pain. By doing some of these stretches for lower back pain, you can mitigate the tightness and tension that hinder your range of motion:

Seated gentle back-bend

This stretch is great for increasing flexibility in your pectorals, spinal extensors, and neck. Here’s how to do it:

1. Sit on a chair with your feet flat on the ground, placing hands on your low back. 
2. As you inhale, press your hands into your lower back and hips.
3. On the exhale, leading with your head, gently arch your back. 
4. Hold for 5 deep breaths.

Seated Cat Cow

This stretch releases tension in your core muscles, including muscles along the ribs, abdominals, and back. Here’s how to do it:

1. Sit in a chair with feet flat at a 90-degree angle. 
2. Place hands on your knees with fingers towards inner thighs.
3. Inhale and roll your shoulders forward, pulling the belly button toward the spine.
4. Exhale and gently arch your back and spine, pressing into hands slowly looking up.
5. Repeat 3-5 times.

Gentle Twist

This stretch helps release the neck muscles like the sternocleidomastoid and splenius capitis. Here’s how to do it:

1. Sit in the chair with feet flat at a 90-degree angle, slide to the edge of the chair.
2. Inhale and press into your seat, lengthening your spine and lifting arms overhead.
3. On the exhale, gently twist your upper body to the right, placing left hand to outside of right knee. 
4. Hold for 3-5 deep breaths and twist to the other side.

For more details on how to perform these stretches and additional stretches for lower back pain, check out 5 Gentle Back Pain Stretches for Seniors.

Foods for lower back pain

Lower back pain prevention can be as simple as adjusting your diet to lower inflammation. Focus on antioxidant-rich foods, limit processed options, and increase omega-3s while reducing pro-inflammatory omega-6s. Vitamin D3, K, and B12 support bone, blood, and nervous system health—especially important after age 55. Herbs and spices like turmeric also help relieve pain naturally. If you want to learn more about the many benefits of turmeric, check out our article, the Best Turmeric Supplements. 

Supplements for lower back pain 

Many anti-inflammatory herbs work due to their strong antioxidant properties. They help reduce oxidative stress and protect cells from damage that can lead to inflammation and pain. We have highlighted a short list of some of the best products for natural pain relief—and they are all available right here at the Professional Supplement Center!

Terry Naturally Curamin Low Back Pain

Terry Naturally Curamin Low Back Pain contains a potent standardized extract of curcumin, the active constituent in turmeric. This formula contains a robust proprietary blend of 2,325 mg of devil’s claw, boswellia, and white willow extracts.

Terry Naturally CuraMed Acute Pain Relief

Terry Naturally Curamed Acute Pain Relief offers small, fast-dissolving, and easy-to-swallow liquid gels containing a potent blend of curcumin with boswellia extract. It also contains black sesame oil, which is used in ancient traditions for its powerful anti-inflammatory effects. Free of artificial additives, gluten, soy, dairy, corn, yeast, and GMOs. 

BHI Back Pain Relief Tablets

BHI Back Pain Relief Tablets is a homeopathic formula, making it ideal for quick symptom relief that is entirely free of side effects. This product delivers calming support in a strength that is safe and effective for all ages.

Professional Formulas Cox-2 Calm Anti-Inflammatory and Pain Reliever Capsules

Also known as Professional Complementary Health Products (PCHP), Professional Formulas Cox-2 Calm Anti-Inflammatory and Pain Reliever Capsules contain a powerful blend of herbal extracts and vitamins designed to fight pain fast. Featuring a variety of ingredients like green tea, turmeric, boswellia, MSM, holy basil, and vitamin B2. This one is great for those with migraines, joint pain, and low back pain.

The Bottom Line

One of the best ways to prevent lower back pain from creeping in may not be so obvious, but it’s as simple as making dietary changes for joint pain. Ensuring you get enough antioxidants in your diet, avoiding heavily processed foods are key to lowering inflammation. 

Check out this list of the best anti-inflammatory foods from Harvard Health. Moving your body with gentle stretches and exercises are also great preventatives. Learn how to perform some of the best stretches and exercises for lower back pain in just 15 minutes with this guide from the Mayo Clinic, which includes instructional videos.

FAQs 

What is the single best exercise for lower back pain?

Exercises for alleviating lower back pain include those that strengthen your core muscles. Some examples include planks, supermans, bridges, and the bird-dog. 

What is the strongest natural anti-inflammatory?

The strongest natural anti-inflammatory depends on the person and their individual response. Turmeric works well either on its own or in combination with other herbs like boswellia, black cumin seed, holy basil, or white willow.

What vitamin deficiency causes lower back pain? 

No single vitamin deficiency causes lower back pain; however, there are deficiencies that can increase your risk for developing back pain. Those include low intake of omega-3 fatty acids, low vitamin D3 and K2, and low vitamin B12.