Natural Ways to Relieve Lower Back Pain

The first 48 hours

Avoid bed rest. Gentle walking, short and frequent, usually helps more than lying still. Heat can ease the muscle guarding that makes a sore back feel rigid.

Build the brace you already own

Your deep abdominal and gluteal muscles are the natural brace around the lumbar spine. Dead bugs, bird dogs, glute bridges and side planks are the least glamorous and most effective exercises for a back that complains.

When to get help

Seek medical advice for pain after a fall, pain with fever, numbness in the groin, or weakness in both legs. Those are not patch problems.