The Complete List of DIY Lower Back Pain Relievers (& Cures)

lower back pain relievers

It’s not a terminal disease and it won’t kill you, but lower back pain can sometimes make you wish you were dead.

Or at least unconscious for a while.

Stabbing pain, shooting pain, radiating pain, dull annoying pain or even seriously debilitating pain – Lower back pain can make the toughest person burst into tears.

So, like most of us, you run to your medicine cabinet and reach for some pain killers (statistics that may scare you about those are HERE).

Then you go to the doctor and hope that the steroid injection and prescribed anti-inflammation meds will do the trick.

But they don’t of course.

Not for long.

That is because conventional medicine is not focused on curing, it’s focused on symptom relief. The root cause is almost never treated and you find yourself with chronic lower back pain, wondering how this happened to you.

Why Natural Lower Back Pain Relievers are SUPERIOR

A holistic approach to low back pain treatment will always be superior to conventional medicine.

Seeing your body as a whole, and not as bunch of organs to be treated separately, is the only way to achieve lasting and long-term cure for your lower back pain.

You can help your body fight inflammation through nutrition and supplementing. You can help healing your discs through spinal decompression and light therapy.

You can strengthen your core muscles with the right exercises and you can dramatically relieve your pain with infrared light therapy and some superfoods like Turmeric and Ginger.

The Complete List of Lower Back Pain Natural Relievers and Cures

1. Nutrition & Diet

anti-inflammarion food

To allow your body to heal itself properly, you’ll have to give it the right fuel.

This means reducing your intake of inflammatory foods (the worst are listed here) and adding anti-inflammation foods (all vegetables and fruit, for starters) and superfoods such as Turmeric, Ginger, Cayenne Pepper, onions and garlic.

Another crucial part in preventing and curing lower back pain is of course by keeping a healthy weight.

But don’t run away just yet – You don’t have to start a diet!

Dieting and counting calories are probably the worst ways to lose weight in the long run. You can see why (and the better alternative) – HERE.

2. Supplements

Turmeric supplement

Turmeric supplement

If for any reason you can’t add all the necessary foods and herbs to your daily meals, you can always use 100% natural anti-inflammation supplements.

This one, for example, contains systemic enzymes, Turmeric, Ginger, Bromelain, Papain, Boswellia, Devil’s Claw, L-Glutathione, Vitamin E and a few more powerful anti inflammation herbal extracts.

I would also recommend taking a Turmeric supplement, which is one of the most powerful natural pain relievers of all time.

3. Self Massage Tools

self massage 2

Self Massage Tools

Massage and trigger point therapy are especially helpful for lower back pain and can reduce your need for pain killers to a minimum. They’re especially helpful for low back pain caused by muscle knots and muscle stiffness.

If you can’t (like most of us) call a massage therapist every time your back hurts, self massage tools are definitely a great alternative.

No matter if you use a trigger point foam roller or the Theracane, these self massage tools can instantly relieve your pain while driving more nutrient-filled blood to your injured area, thus speeding up natural healing.

You can see the best self massage tools in this post.

4. Home Spinal Decompression

Teeter inversion table

Teeter inversion table

Spinal decompression, which is probably the first thing a chiropractor uses to treat bulging and herniated discs (and sciatica), can also be done by yourself, at home, anytime you need it and for a fraction of the cost.

A high quality spinal decompression machine will help you just as much as the fancy DRX 9000 at the chiropractor’s office, for a fraction of the cost.

Spinal decompression can provide near instant back pain and sciatica relief by removing pressure placed on nerves where they exit your vertebrae (by reversing the direction of compression along the spine).

Even a mild increase in space brings a mild suction effect which allows bulging and even herniated discs to return to their proper position.

There are a few options here, such as inversion tables and back stretchers, like the popular Nubax Trio.

See my post about the how to do back traction at home to find out which one is right for your situation.

5. Core Exercises

core exercise

Exercise and physical activity are  a crucial part in your natural treatment for lower back pain. Strengthening your core muscles is needed to help them support your spine properly and avoid further injuries and pain.

But not all exercises are good for low back pain problems. In fact, some of the most common and popular exercises can make your lower back pain WORSE and further your injury.

Here are 8 popular exercises to completely avoid and their safe alternatives.

6. Natural Topical Relievers


Using an all natural pain relieving cream is a great way to deal with low back muscle pain and stiffness.

But not all pain relief creams are created equal and most of then are what I call “distraction creams”. They only distract you away from the pain through a heating-burning sensation.

Plus, most OTC creams are full of chemicals that you don’t want swimming in your blood stream,

This pain relief cream, though, is made from 100% natural ingredients, which penetrate the skin and provides real and long-lasting pain relief in about 5-10 minutes (plus it’s not greasy or sticky and it doesn’t smell).

7. Infrared Light Therapy

infrared heating pad

Infrared Heating Pad

Infrared light therapy is by far my favorite natural pain relieving method. I use my infrared heating pad or infrared mat for a fast relief from all aches and pains and it works marvelously – Every time.

If you haven’t heard about infrared light therapy pads and why they are probably the single most effective back pain relievers  – See this post.

8. Posture Correctors

LUMOback Posture Corrector

LUMOback Posture Corrector

If your low back pain is caused by poor sitting posture, the best way to fix it is obviously by correcting your sitting posture.

Most people may choose to do this by using a back brace, but I’m not sure if a lumbar back brace is a friend or an enemy.

I’ve just discovered a new and improved way to correct your sitting posture by using an amazing wearable gadget & app.

You can see my post about it HERE.

Another easy way to correct your sitting posture and increase mobility at the office is by switching your office chair with a balance ball chair. I did it and never looked back.

9. Anti-Fatigue Mats

Anti Fatigue Gel Mat

Anti Fatigue Gel Mat

If your low back pain is caused by prolonged standing (at work, in the kitchen etc), you can find more than one drug-free way to prevent it.

Standing for a long period of time – Whether for cooking, doing loads of laundry or working – Causes stress to your whole body, especially in your feet, joints and lower back.

While standing, your leg muscles are in a constant state of flexion, which reduces blood and oxygen flow throughout your body causing fatigue and pain.

An anti-fatigue gel mat, for example, has a shock-absorbing gel core that cradles your feet providing extra support and cushion. This can really prevent your low back pain.

For me it has made cooking (for hours) pleasant again and back-pain-free (Here’s my post about it).

See all the natural ways to relieve and prevent back pain from standing – Here.

10. Acupressure Mats

Acupressure Mat

Acupressure Mat

An acupressure mat (the modern-day bed of nails) is a low-cost yet effective way to greatly increase blood circulation and thus healing of your lower back.

Though at first glance, lying on it may seem like using a torture tool, it’s actually results in great pain and stress relief, so much that I can fall asleep in 5 minutes of using it.

Here’s my post and review for one of the best acupressure mats.

That’s it my friends, unless I’ve forgotten something, this is my complete list of lower back pain relievers. But if I have forgotten anything, please share it with me in the comments, o.k.?

Just remember that for maximum results you should combine a few of these natural methods to get rid of your low back pain for good.

Buying a bottle of Turmeric Extract alone and expecting for it to eliminate your back pain will lead to a huge disappointment.

Combine clean eating with exercise and home spinal decompression and you’ll reap the benefits. Or try self massage tools, herbal remedies and infrared light therapy.

What ever you do – Start now. Before some doctor insists that surgery is “the only solution”. O.k.?

I’d love to hear about your experience with diy lower back pain relievers in the comments below.

To your health & happiness,








PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog..

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