Here are some effective home remedies and treatments for lower back pain:

Rest and Gentle Exercise

• Rest for a day or two, but avoid prolonged bed rest as it can worsen pain12.
• Engage in gentle exercises like walking, swimming, yoga or simple stretching to increase blood flow and promote healing12.
• Strengthen your core muscles to support your spine and reduce pressure on your lower back7.

Hot and Cold Therapy

• Apply cold packs or ice for 20 minutes at a time in the first 48-72 hours to reduce inflammation126.
• After 48 hours, use heat therapy like heating pads or warm baths to relax muscles126.

Pain Relief Medications

• Take over-the-counter NSAIDs like ibuprofen or naproxen to reduce pain and inflammation125.
• Acetaminophen can also help relieve pain12.
• Try topical pain relief creams or ointments13.

Improve Posture and Ergonomics

• Maintain good posture while sitting and standing7.
• Use proper lifting techniques, engaging leg muscles rather than your back7.
• Adjust your sleep position - place a pillow under your knees if sleeping on your back or between knees if sleeping on your side7.

Complementary Therapies

• Get a massage to relax tense back muscles4.
• Try acupuncture, which may help relieve back pain for some people6.
• Practice relaxation techniques like deep breathing or meditation to reduce stress-related tension3.

Lifestyle Changes

• Maintain a healthy weight to reduce strain on your back7.
• Quit smoking, as it can contribute to disc degeneration and fracture risk7.
• Wear comfortable, low-heeled shoes3.

If pain persists for more than a few weeks or is severe, consult your doctor. They may recommend physical therapy, prescription medications, or other treatments depending on the cause and severity of your back pain5.