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How to relieve lower back pain at home by yourself

Nov 05, 2025 Source: Cainiu Health
Dr. Chen Jian
Introduction
Methods to relieve lower back pain at home typically include adjusting sleeping positions, applying local heat therapy, gently stretching the lower back, and using cushions to support the lumbar region. Choosing a mattress with medium firmness, placing a soft pillow under the knees when lying on your back, or placing a soft pillow between the legs when lying on your side can help keep the lower back muscles relaxed, reduce pressure on the lower back, and alleviate pain caused by muscle tension.

Methods to relieve lower back pain at home typically include adjusting sleeping posture, applying local heat therapy, gently stretching the lower back, using cushions for lumbar support, and controlling activity levels to avoid aggravation. Specific details are as follows:

1. Adjust sleeping posture: Choose a mattress with moderate firmness. When lying on your back, place a soft pillow under your knees; when lying on your side, place a pillow between your legs. This helps keep the lower back muscles relaxed, reduces pressure on the lumbar spine, and alleviates pain caused by muscle tension.

2. Local heat therapy: Apply a hot water bottle or warm towel to the painful area of the lower back. The temperature should be comfortably warm. Each session should last 15–20 minutes. Heat stimulation improves blood circulation in the lower back and reduces soreness from muscle spasms.

3. Gentle lower back stretching: Slowly perform simple stretching exercises, such as pulling both knees toward the chest while lying on your back, or standing with arms hanging naturally and slowly bending sideways (without excessive range). These movements help relax the lower back muscles and reduce stiffness and discomfort.

4. Use cushions for lumbar support: When sitting, place a cushion behind the lower back to ensure proper contact between the back and the chair. This helps maintain the natural curvature of the lumbar spine, prevents strain due to poor posture or unsupported sitting, and reduces discomfort from prolonged sitting.

5. Control activity level to prevent worsening: Temporarily reduce activities such as bending over, lifting heavy objects, prolonged standing, or extended periods of sitting. Move slowly and gently during daily activities to allow the lower back muscles sufficient rest and prevent overuse that may worsen pain.

During self-care at home, monitor changes in back pain. If pain persists for more than three days without improvement, or if symptoms such as leg numbness, weakness, or abnormal urination occur, seek medical attention promptly to identify the underlying cause.

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