One out of three people over the age of 30 have chronic back pain and four in every five people will experience this nagging problem during their lives. It is the leading cause of disability worldwide. 

Perhaps you incurred a sport injury, or you lifted something heavy. Or maybe you spend long hours sitting crammed up in front of a desk every day. Incorrect body posture, injuries, and even pregnancy or being overweight can cause pain in the lower back area.

Whatever the cause, lower back pain can be extremely debilitating – and it is very common.

Here are a few tips to relieve lower back pain in the comfort of your home:

1. Use a CPM device, like Backlife

CPM (Continuous Passive Movement) is a well-known technique of treating back pain. It is carried out by a CPM device, which constantly moves the joints in the targeted area through a controlled range of motion.

Many people who experience lower back pain due to bad posture, injuries, degeneration of the discs between the vertebrae or pinched sciatic nerve, use these devices at home to bring comfort, pain relief and strengthen their back muscles, as an affordable and effective alternative to seeking regular treatment from a physiotherapist or chiropractor.  

The product Backlife is a leading CPM device designed for lower back therapyperforming gentle circular movements of the vertebrae of the lower back and the pelvic area while you are in a state of total relaxation.

These gentle, rocking movements help to:

  • Relax your spinal muscles
  • Stretch your lower back
  • Gently release your vertebrae
  • Release tension in your muscles

The repeated motion also facilitates the release of endorphins and soothes pain sensors, which assist in providing relief.

2. Use a natural incense balm, like Boswellia

Many people suffering from back pain opt for natural balms as a form of pain treatment. The benefit of natural herbal pain-relievers is that they don’t have any of the negative side-effects that some over-the-counter medication may have, which means they can safely be used on a long-term basis.

Boswellic gum resin extract (from the Boswellia serrata tree), also known as “Indian frankincense”, is an example of a natural pain reliever that can safely be used on an ongoing basis to treat back pain.

It is a powerful anti-inflammatory herb that reduces swelling and stiffness in the joints, increases flexibility and effectively relieves soreness.

There are many Boswellia balms on the market. Boswellia Incense Balm, produced by the Swiss company Medosan, is one of the better options.

The balm can be applied directly to painful areas and penetrates to the depths of epidermal layers. It works fast in fighting inflammation and relieving pain, which makes it a very popular back therapy choice when it comes to treating pain.

3. Relieve back pain with exercises and stretches

If you are not experiencing a serious back problem, accompanied by numbness, weakness or tingling in the legs, mild back exercises are a good way to keep your spine mobile and provide relief from lower back pain.

Here are two back exercises that can help alleviate discomfort and release tension in the lower back area:


Start Position: Kneel on all fours. Align your knees directly under your hips and your hands under your shoulders. Be careful not to over-arch your back. Keep your neck long, your shoulders back and your elbows slightly bent.

Action: Now, slowly move your bottom backwards, towards the floor, keeping the natural curve in your spine until your arms are stretched straight in front of you and your chest is leaning on your upper thighs. Hold the stretched position for a few seconds, taking in a deep breath and then return to your starting position.

Repeat 8 to 10 times.


Start Position: Kneel on all fours. Align your knees directly under your hips and your hands under your shoulders.

Action: Now, arch your back upwards, letting your head drop, and hold for a count of five, then slowly reverse this posture, lifting your head and looking up. Remember to relax your tummy and stick your behind out. Hold for a count of five then repeat.

Repeat 8 to 10 times.