Home Remedies for Low Back Pain: Relief Strategies That Work
Low back pain is one of the most common conditions people experience, affecting up to 80% of adults at some point in their lives. Whether it’s from sitting too long, an old sports injury, or simply poor posture, back pain can interfere with work, exercise, and even daily activities.
The good news? There are many home remedies for low back pain that can provide relief — from stretches and strengthening exercises to posture tweaks and lifestyle changes. And when pain lingers, expert care from a chiropractor can make all the difference.
At Evolve Chiropractic in Dripping Springs, TX, we specialize in helping people recover from low back pain using evidence-based, outcome-driven care. Here’s a comprehensive guide to what you can do at home — and when it’s time to seek professional treatment.
Passive Home Remedies for Low Back Pain
Sometimes, rest and supportive care are the best first steps. These passive remedies can calm irritation and give your body time to heal:
Heat therapy – Apply a heating pad or warm compress for 15–20 minutes to relax tight muscles and improve circulation.
Cold therapy – Use ice packs for 15 minutes after activity or acute flare-ups to reduce inflammation.
Epsom salt baths – The magnesium can help ease sore muscles and promote relaxation.
Supportive sleep – Use a medium-firm mattress and place a pillow under your knees (if lying on your back) or between your knees (if lying on your side) to reduce pressure on the spine.
Topical relief – Over-the-counter creams or CBD-based topicals may reduce soreness.
TENS unit - at home electrotherapy, used to stimulate blood flow, and decrease pain.
Active Home Remedies: Top 10 Stretches & Exercises for Low Back Pain
Movement is medicine for most types of back pain. These exercises improve mobility, strengthen stabilizing muscles, and reduce the likelihood of recurring pain. Perform them 3–4 times per week, unless pain worsens.
Cat-Cow Stretch – 10 reps, slow and controlled
Child’s Pose – Hold for 30 seconds, repeat 2–3 times
Knee-to-Chest Stretch – Hold 20 seconds per side, 2–3 reps
Piriformis Stretch (Figure 4 Stretch) – Hold 30 seconds per side, 2 reps
Pelvic Tilts – 12–15 reps, 2–3 sets
Glute Bridges – 12 reps, 2–3 sets
Bird Dogs – 10 reps per side, 2–3 sets
Seated Hamstring Stretch – Hold 30 seconds per side, 2 reps
Hip Flexor Stretch – Hold 20–30 seconds per side, 2 reps
Planks (modified or full) – Hold 20–45 seconds, 2–3 sets
These target not only the lower back, but also the hips, glutes, and core — all essential for long-term spinal stability.
Easy Lifestyle Tweaks That Help With Low Back Pain
Beyond exercises, small daily adjustments can prevent pain from returning:
Ergonomics – Keep screens at eye level, sit with feet flat, and use a lumbar support cushion.
Walking – Short, frequent walks increase blood flow and prevent stiffness.
Diet – Anti-inflammatory foods (leafy greens, berries, omega-3 fats) help reduce systemic inflammation.
Hydration – Staying hydrated supports spinal discs and tissue health.
Activity breaks – Stand and stretch every 30–45 minutes when working at a desk.
When You Should Seek Expert Care
While home remedies can help, there are times when professional evaluation is essential. Seek care from a chiropractor or medical professional if you experience:
Pain lasting longer than 2–3 weeks without improvement
Pain that is worsening despite home care
Sharp, acute pain from an injury or accident
Neurological symptoms: tingling, numbness, weakness, or loss of bladder/bowel control
Radiating pain down one or both legs (sciatica)
These may indicate disc issues, nerve involvement, or other conditions that require expert treatment.
How We Treat Low Back Pain at Evolve Chiropractic
At Evolve Chiropractic in Dripping Springs, we use an outcome-based, three-phase care system designed for long-lasting relief:
Relief Phase – We target immediate pain with chiropractic adjustments, soft tissue therapy, heat, e-stim, and more.
Recovery Phase – We restore mobility and function with guided exercises, cupping, muscle scraping, and dry needling.
Rehabilitation Phase – We strengthen and stabilize the spine with tailored rehab exercises, posture correction, and lifestyle coaching.
Unlike “one-size-fits-all” chiropractors, we take the time to create a customized plan for every patient — and most plans are shorter, more efficient, and more results-driven than the competition.
About Dr. Jackson Humphrey
I founded Evolve Chiropractic to help people in Dripping Springs live healthier, pain-free lives.
Doctor of Chiropractic – Palmer West College of Chiropractic (Pi Tau Delta Honors Society)
Certified Chiropractic Sports Practitioner (CCSP)
Certified Personal Trainer
Former collegiate athlete – 2x National Champion & 10x All-American swimmer at Denison University
Experienced in treating musculoskeletal and neurological conditions from head to toe
My approach is simple: combine advanced chiropractic care with personalized rehab to deliver the best results in Dripping Springs.
Conclusion: Your Path to Lasting Low Back Pain Relief
Low back pain can disrupt every part of life, but you don’t have to live with it. With the right combination of home remedies, lifestyle adjustments, and expert chiropractic care, lasting relief is possible.
If you’ve been struggling with low back pain in Dripping Springs, it’s time to take action. At Evolve Chiropractic, we’ll work with you one-on-one to relieve pain, restore movement, and rebuild strength so you can get back to the activities you love.
Call us today or book an appointment online to start your journey to lasting low back pain relief in Dripping Springs.
