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Lower back pain is a common issue that can stem from poor posture, muscle strain, or a sedentary lifestyle. While severe cases may require medical attention, many people can find relief using simple home remedies and lifestyle changes. Below, we’ll explore practical ways to get rid of lower back pain naturally, helping you feel better without leaving your home. #### 1. Apply Heat or Cold Therapy Temperature-based treatments can ease lower back pain effectively: - **Cold pack**: Use an ice pack wrapped in a cloth for 15-20 minutes to reduce inflammation, especially after an injury or strain. - **Heat therapy**: Apply a warm compress or heating pad for 20 minutes to relax tight muscles and improve blood flow. Alternate between the two if needed, depending on what feels best for your back. #### 2. Stretch and Strengthen Your Back Gentle exercises can relieve tension and prevent future pain: - **Knee-to-chest stretch**: Lie on your back, bring one knee toward your chest, hold for 20 second...