Lower back pain is incredibly common. In fact, it’s estimated that four out of five people have lower back pain at some point in their lives. Whether you’ve had back pain for years or it's new to you, there’s no doubt that it can often be painful.

Read on to discover lower back pain home remedies that will help keep you on the move.

What are the symptoms of lower back pain?


Most of us have felt stiffness in our joints at some point, whether it’s when we get up in the morning or the day after a workout. When you’re experiencing stiffness in your lower back, you may find it difficult to move or straighten your back, have a decreased range of motion, and feel like you need to stretch to loosen things up.

Muscle Spasms

If your lower back muscles are strained, this can cause them to spasm or contract uncontrollably. This can be incredibly painful and make it hard or impossible to move while the muscles are spasming.

Struggling with your posture

Lower back pain can make it harder to stand up straight. This may mean that you stand in a more crouched position or bent with your torso off to the side rather than aligned with your spine, with your lower back looking flat rather than curved.

If you are struggling with these symptoms and they are impacting your day-to-day life, make sure to consult a healthcare professional.

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What are the causes of lower back pain?

There are a number of reasons that you may have lower back pain, some of which include:


There are varying types of Arthritis, and it’s a common condition. 3.9 million Australians have arthritis; a staggering 1 in 6 people. Osteoarthritis is a form of Arthritis and is the most common cause of lower back pain.

All of these can be a cause of lower back pain. However, it is worth noting that if you are struggling with lower back pain, particularly if the pain is stopping you from everyday activities, contact your healthcare provider.

Herbal remedies and treatments for lower back pain relief

Natural remedies for back pain

There are a number of herbal remedies and treatments available for lower back pain, from stretching to herbal medicines, and you can find relief from the comfort of your own home.

Stretching for lower back pain

Here are some stretches that you can undertake at home, as a natural remedy for back pain. But make sure to always listen to your body as you’re doing them: Make sure to stop immediately if you feel pain or discomfort after exercising and to seek medical attention if the pain continues after a few days.

Child’s Pose

A pose from yoga that you may be familiar with is Child’s Pose. To do it, you should:

1. With your hands and knees on the floor, sink back through your hips, resting them on the heels of your feet.
2. As you go down, slowly reach your hands in front of you and hinge at your hips, resting your stomach on your thighs.
3. Extend your arms in front of you.
4. Relax into the pose, focusing on your breathing for 1 minute before releasing.

Knee to Chest Stretch

A pose you can easily do lying down. To do a knee-to-chest stretch, you should:

1. Lie on your back and bend both of your knees with your feet flat on the floor.
2. Keep one knee bent or extend it straight out on the floor.
3. Gently draw your lift your bent knee to your chest, holding either your thigh or the top of your shin. Make sure to lengthen your spine all the way down to avoid lifting your hips.
4. Breathe deeply and hold the post for up to a minute.
5. Repeat with the other leg.

Remember to use a cushion if you need to.

Seated Spinal Twist

A stretch that you can do sitting down if you need to. To do a seated spinal twist, you should:

1. Sit on the floor with both legs extended in front of you.
2. Bend your left knee and place your foot on the outside of your right thigh.
3. Put your right arm on the outside of your left thigh and your left hand behind you for support.
4. Starting at the base of your spine, twist to the left side, holding the post for up to 1 minute.
5. Repeat on the other side.

If you need more comfort while undertaking this post, keep both legs straight.

Naturally-derived and herbal medicines that can help relieve lower back pain

A natural source to help relieve back pain can be found in a range of herbal medicines; we’ve pulled together some that may help you find relief.

Senior woman getting out of bed holding lower back in pain


Boswellia, also known as Indian Frankincense, comes from the Boswellia serrata tree. Boswellia extract has been used for centuries in Asia and Africa as a natural medicine. Studies have shown that Boswellia may reduce inflammation and be an effective painkiller.

Turmeric and Curcumin

Turmeric and its compound curcumin have traditionally been used as an anti-inflammatory medicine. Originally it comes from the ginger family, and you may recognise its bright yellow colour in certain curries. Curcumin has been shown to decrease inflammation and can be taken in supplement form, as it is harder to absorb through food alone.

As always, if you are taking any medication, please contact your healthcare professional to discuss taking additional supplements for lower back pain relief in the case of possible interactions. A natural source to relieve back pain is possible with the right knowledge. 

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