10 Lower Back Pain Treatments You Can Do At Home

6. Strengthen Back Muscles

Some cases of low back pain might be due to inactivity or under-utilization of the muscles, which may cause weakness and aches. Back muscles are needed to support proper posture and ailment of the spine, which may help reduce pain. “Superman” exercises are safe to do at home because they do not require equipment. Lay face down on the ground with the arms extended overhead. Raise both arms and legs off the floor at the same time and gently bring them down. Repeat ten times. Consider a yoga mat to absorb some of the hardness of the floor while you're working out.

5. Stretching

Low back pain may be caused by tight muscles. Stretching at home is an easy fix. Stretching throughout the day while at work is also a good way to prevent tight muscles. “Because most of us spend a lot of time bending forward in our jobs, it's important to stand up and stretch backward throughout the day,” says Reicherter. Many Pilates and yoga exercises target stretching of the lower back and can be done at home first thing in the morning to alleviate pain.