Back pain is one of the most common reasons people visit a doctor or skip work. At some point, almost everyone deals with it. In fact, nearly 60 percent of the Indian population suffers from some sort of back pain, and more than 20% of them have chronic lower back pain.
Does that sound like you? Do you deal with that on-and-off lower back pain, or those days when it gets so bad, you end up reaching for a painkiller just to get through?
But you didn’t fall, didn’t lift anything heavy, didn’t twist your back the wrong way… so why is it hurting?
Let’s dive in and understand the causes of lower back pain, what the symptoms are, and what the treatment is. From lifestyle tweaks to simple Ayurvedic remedies like Krishna’s Pain Relief Oil, there are many effective ways to ease lower back pain naturally, which we will discuss here.
What Causes Lower Back Pain?
Your lower back isn’t just one part, it’s a whole team of moving pieces that work in sync to keep you upright and moving smoothly. You’ve got your vertebrae (the bones in your spine), cushioned by soft discs, supported by muscles, tendons, and strong ligaments. When all of that’s in sync, you move freely and without pain.
But when even one of those parts is out of line, say a disc gets compressed, a muscle gets overworked, or ligaments get strained, that’s when trouble starts. And the pain? It can show up slowly, build over time, or hit you suddenly.
There are a number of reasons why your lower back might be giving you trouble, and most of them have more to do with your daily habits than some big injury.
Poor Posture: If you’re sitting hunched over at your desk or standing with your back arched, it puts extra stress on your lower back. Over time, tension builds up in your lower back, and it ends up taking the hit.
Muscle Strain: Muscle strain is mostly associated with lifting something heavy, but that’s not always the case. Sometimes, even simple things like twisting awkwardly or making sudden movements can strain the muscles in your lower back and cause pain.
Sedentary Lifestyle: This is the reality for most 9-to-5 workers. But what you don’t realise is that sitting at a desk for hours and not moving enough weakens your back muscles, resulting in pain. And if your posture is bad, it becomes a major trigger for lower back discomfort.
Slipped or Herniated Disc: Sometimes the pain comes from a problem with the discs that act as cushions between your vertebrae. A slipped disc can press on nearby nerves, causing sharp pain that can even radiate down your legs.
Ageing: As you get older, your muscles and joints naturally start to wear down. It’s just a part of life. The cartilage in your joints begins to break down, which can lead to conditions like osteoarthritis. When that happens, you may experience inflammation and pain, especially in the lower back.
Other Health Conditions: Conditions like kidney stones, endometriosis, fibromyalgia, pregnancy, and scoliosis (curvature of the spine) may also cause lower back pain.
Basically, your back’s structure does a lot more heavy lifting than you realise. So, while you might not have picked anything heavy, your lifestyle choices, posture, or just plain old ageing could be causing that nagging back pain.
The Symptoms and Types of Lower Back Pain
Lower back pain may feel like muscle soreness, especially in the morning. It can hurt more when you move, bend, or twist your body. The pain might radiate to your buttocks, hips, legs, or sometimes even your abdominal area. It may also cause numbness or weakness in your legs or feet.
The pain can be localised (specific spot) or it may be generalised (spread all across your back). Every individual experiences a different level of pain.
Types of Back Pain
- Acute occurs suddenly and lasts for a few days to a few weeks.
- Subacute may strike abruptly or gradually and continue for 4 to 12 weeks.
- Chronic may appear suddenly or gradually, remain for more than 12 weeks, and occur regularly.
Treatment For Relief of Lower Back Pain
There are a variety of options depending on the severity and cause. For mild pain, home treatment and self-care, and over-the-counter medications can help. But for more persistent issues, it’s important to explore other treatments.
1. Stretches and Exercise
Taking rest is the first instinct when you have lower back pain, but staying still for too long only adds more stiffness to the equation. Active recovery requires gentle movement and stretching to help things work out.
Some of the best lower stretches that can help you find relief are:
- Lying trunk rotation
- Supported cat-cow
- Side bend
- Child’s pose
- Bridge
- Seated marching
Disclaimer: These stretches are advised only if your pain is due to a long day of sitting in an uncomfortable chair or sleeping in the wrong position. But if your pain is due to an injury like a fall, or if you experience symptoms like coughing or vomiting along with pain, it’s best to consult a doctor before attempting stretches.
And most importantly, listen to your body, do not push through increased pain.
2. Hot and Cold Therapy
Sometimes, the oldest tricks really do the job. Hot and cold therapy is one of the easiest ways to find relief from lower back pain at home. A cold pack helps bring down inflammation, especially right after the pain flares up. It numbs the area and reduces swelling. On the other hand, heat therapy, like a warm compress or heating pad, relaxes tight muscles and boosts blood flow, which speeds up healing.
The trick is knowing when to use what:
- Go for a cold in the first 24–48 hours after pain starts.
- Switch to heat once the inflammation settles or if the pain is more from muscle tension.
It’s low-effort, budget-friendly, and actually effective when used consistently and correctly.
3. Ayurvedic Remedies For Lower Back Pain Relief
Ayurveda is widely known to offer natural and effective remedies for many health issues, including lower back pain. One popular treatment is massage therapy with herbal-infused oils. But if you’re short on time to visit an Ayurvedic centre for a massage, Krishna’s Pain Relief Oil is worth trying.
You can use this oil at home, just massage it gently on your lower back for a few minutes daily, followed by a warm bath. It’s a very effective Ayurvedic oil infused with mustard oil, cinnamon oil, turpentine oil, clove oil, castor oil, camphor oil, eucalyptus oil, and ajwain oil.
This oil works best for muscle cramps, joint pain, tendinitis, and bone pain.
Check out other products for bone and joint pain relief:
4. Work on Your Posture, Both Sitting & Sleeping
You might not realise it, but the way you sit during the day and the way you sleep at night can seriously mess with your lower back. Here’s how to fix the basics:
- Sit straight with your feet flat on the floor, shoulders relaxed, and back supported. Avoid slouching or leaning too far forward.
- Use a lumbar support cushion if you’re at a desk all day, as it helps keep your spine’s natural curve.
- Sleep on your side with knees bent or on your back (if you don’t have sleep apnea) to reduce pressure on your spine.
- Avoid stomach sleeping, it twists your neck and spine out of line.
- Add supportive pillows.
- Replace your mattress every 6–8 years or sooner if it’s saggy or uncomfortable.
- Stretch gently in bed before getting up, and take your time standing; don’t rush your body first thing in the morning.
Takeaway
If the above treatments for lower back pain relief don’t work, and the pain lasts more than a few weeks, is severe or sharp, causes numbness or tingling, or makes it difficult to move, seek immediate medical attention.
Remember, the right treatment depends on the root cause of your pain. Always consult with a doctor to understand the best plan for your situation.
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