Home Remedies for Chronic Lower Back Pain

Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms

Home Made Energy Powder for Body Pains


  • Desi ghee 1 tsp
  • Pista (Pistachios) chopped 2 tbs
  • Chuwaray (Dry dates) chopped 4-5
  • Kaju (Cashew nuts) chopped 2 tbs
  • Badam (Almonds) chopped 10-15
  • Hari elaichi (Green cardamom) 2-3
  • Darchini (Cinnamon sticks) 2
  • Jaifil (Nutmeg) ¼ piece
  • Doodh (Milk) 3 Cups
  • Brown Sugar 1 tbs Substitute: Honey 
  • Pista (Pistachios) sliced 1 tbs
  • Pista (Pistachios) sliced

Directions: -On a frying pan Low Medium Heat ,add Desi ghee & let it melt. -Add pistachios,dry dates,cashew nuts,almonds,green cardamom,cinnamon sticks,nutmeg & roast until fragrant (3-4 minutes) and let it cool.

In spice mixer,add roasted nuts,grind to make a coarse powder & set aside. -In a kettle,add milk & bring it to boil. -Add brown sugar,ground nuts & spices,mix well & cook on low flame for 4-5 minutes. -Add pistachios & mix well. -Garnish with pistachios & serve hot or warm!

Use heat and cold

Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.

Cold may also provide a numbing effect for sudden, intense back pain. A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time.

A heating pad can also relieve stiff or achy muscles. People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot.

If a heating pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.

People should take care not to burn the skin with ice or heat.

Stretch Your Back

Lower back stretches are best for lower back pain due to weak, low back muscles. The entire spine is fully supported by back and abdominal muscles, as well as the buttocks. A patient can reduce, if not eliminate lower back pain, by strengthening the back muscles which supports the spine. When an individual performs some stretches for back pain, one of the most crucial advices to remember is not to apply the rule “No pain, no gain.” Otherwise, he might aggravate the situation of his back muscles, ruin further his low back muscles, and suffer overall damage to his upper body. The no pain, no gain rule means overworking the body, which should not be performed by an individual already hurting at his back muscles. Routine and easy stretching of the back muscles will maintain normal range of body motion. These stretching are especially effective when they are coupled with moderate exercises like sit ups. They muscle relief for muscles suffering from disuse atrophy, which is essentially the shrinking of muscles because lack of use.

Benefits of Pain Stretching Exercises

Stretching has numerous benefits not only to the back part, but the whole body, as well. Whatever might be the cause of back pain, one of the fundamental fitness principles is to perform one or two sets of stretching exercises. After awhile, he will notice such pain eventually going away. Stretching is not only beneficial as strengthening exercises, which may reduce, if not eliminate pain; likewise, it offers other benefits, as well. Such benefits of lower back stretches include:

  1. Increase in flexibility and energy levels
  2. Efficient blood circulation
  3. Wide range of motion of body joints
  4. Stress relief
  5. Full body and mind relaxation
  6. Improvement in posture
  7. Enhancement of muscle coordination
  8. Great sense of overall well-being

Home Remedies

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