Natural Health: What can I do about my lower back pain?

Plus: natural ways of helping your loved one with repetitive behaviours

Sun, 06 Jul, 2025 - 07:44

Megan Sheppard

I’ve developed a nagging pain in my lower back — a desk-based job doesn’t help. I find yoga helpful and take painkillers on the bad days. What would you suggest?

Persistent lower back pain can be intensely frustrating, especially when your job requires you to sit for long stretches of time. The good news is that there are numerous gentle, natural ways to ease your discomfort and support your long-term back health.

It is good to hear that you already enjoy yoga and find it helpful. Several specific poses target the lower back and hip area, including child’s pose, cat-cow, supine twist, and pigeon pose. Incorporating these into your daily routine outside of yoga can be beneficial.

Even standing up for a few minutes every half hour can make a significant difference in easing lower back pain. Try a few shoulder rolls, and if you’re able to walk around the room, this will help relieve tension in your body. Ensure that your chair is supportive for your lower back and that your feet are flat on the floor.

A lumbar support cushion can be a game changer — a rolled-up towel will do the trick if needed.

Certain dietary adjustments may help. Start by prioritising anti-inflammatory foods such as leafy greens, berries, fatty fish, nuts, and seeds. At the same time, it makes sense to avoid foods that promote inflammation, which is typically anything highly processed and refined.

Excessive caffeine intake can also contribute to muscle pain and stiffness. If you find yourself relying on coffee to get through the day, try to limit your intake to no more than two cups daily.

Magnesium is an excellent natural remedy for alleviating muscle pain, stiffness, and spasms. While there are plenty of magnesium-rich foods (including dark chocolate), it is a good idea to supplement with magnesium orally and topically. Even a weekly bath using Epsom salts can go a long way to soothing your back pain. If you don’t have a bathtub, add a cup of Epsom salts to a footbath, and your body will absorb the beneficial magnesium.

Natural therapies that can support you include acupuncture, osteopathy, and myofascial release, as well as therapeutic massage.

The key is to take a little-and-often approach by incorporating regular movement, nourishing foods and supplements, and natural therapies, so that they all work together to ease your pain and prevent future flare-ups.

My mum is in the early stages of dementia and has developed an obsession with washing her hands. It’s particularly noticeable whenever she is stressed. Is there a natural remedy you could recommend?

This is a particularly tough and tender situation you are navigating with your mum.

The frequent hand-washing is likely an attempt to self-soothe when she feels overwhelmed or uncertain. You could try offering her a calming sensory alternative. Good options include a soft fabric that she can hold and manipulate with her hands, a small cushion to fidget with, or massaging her hands with lotion if she is comfortable with this option.

This type of physical sensation can provide the reassurance your mum is seeking through the repetitive handwashing. Sorting soft objects and even folding towels can be another helpful way to redirect this type of restless energy. People with dementia will often find comfort in predictable, rhythmic activities.

Aromatherapy can be helpful using essential oils such as lavender, Roman chamomile, bergamot, and petitgrain.

A continuous scent can potentially be overwhelming, so pop a couple of drops on a tissue and leave it near your mum — that way, you can dispose of it when needed. Gentle background music and soft lighting can also help to lower anxiety and stress.