Back pain can result from a strain, sprain, spinal condition, or issues affecting organs in the pelvis or abdomen. The discomfort may vary from mild to severe and can sometimes radiate to the legs or other areas. Consulting a healthcare provider is important, as they can determine the underlying cause and recommend appropriate treatments to help relieve your pain.

7-Day Home Remedy Routine for Back Pain

Day 1: Gentle Start

• Morning: 10–15 min walk

• Stretch: Cat-Cow Stretch (5–10 reps)

• Heat Therapy: 15 min heating pad on lower back

• Evening: Foam roll or massage tight areas (5–10 min)

Day 2: Posture & Core Awareness

• Morning: Knee-to-chest stretch (hold 20 sec each leg, 3 reps)

• During the Day: Focus on sitting upright; use lumbar support

• Evening: Warm shower to relax muscles

Day 3: Cold Therapy & Light Movement

• Morning: Ice pack on sore areas for 15–20 min

• Stretch: Child’s Pose (hold 20–30 sec, repeat 3 times)

• Activity: Short walk (10–15 min)

• Evening: Gentle yoga or deep breathing exercises

Day 4: Strength & Flexibility

• Morning: Pelvic tilts (10–15 reps)

• Stretch: Seated spinal twist (hold 20 sec each side, 2–3 reps)

• Heat Therapy: 15 min heating pad if muscles are tight

• Evening: Massage or foam roll sore muscles

Day 5: Stress Relief & Hydration

• Morning: Deep breathing or meditation (5–10 min)

• Activity: Walk or light activity (15–20 min)

• Nutrition: Focus on anti-inflammatory foods like ginger, turmeric, omega-3s

• Evening: Warm shower or bath to relax

Day 6: Active Mobility

• Morning: Gentle stretching: Cat-Cow + Knee-to-Chest (5–10 min)

• During the Day: Frequent posture checks and short walks every hour

• Evening: Foam roll or massage tight muscles

Day 7: Recovery & Review

• Morning: Light yoga sequence (10–15 min)

• Heat Therapy: 15 min if soreness persists

• Evening: Relaxation techniques and plan next week’s stretches

• Tip: Monitor pain levels and adjust activity accordingly

💡 Extra Tips for the Week:

• Avoid heavy lifting or sudden twisting motions.

• Stay hydrated and maintain a healthy weight.

• Sleep with a pillow under knees (back sleeper) or between knees (side sleeper) for proper spinal alignment.

• Heating Pad