By Dr. Mercola
Up to 80 percent of the US population will experience back pain at some point during their lives. Most often, the problem is mechanical in nature:1 the result of poor posture, repetitive movements, or incorrect lifting, for instance (as opposed to resulting from injury, infection, or serious diseases, like cancer).
If you visit a conventional physician for back pain (which is actually the second most common reason for doctor visits, outnumbered only by upper respiratory infections), you'll most likely be offered only a superficial treatment.
Pain-relieving drugs are among the most common treatment followed by steroid injections and even surgery. Along with being fraught with side effects, none of these solutions tend to lead to full recovery, leaving many patients still struggling with back pain, often chronically.
This is where the natural remedies that follow can be invaluable. Before you even consider drugs, injections, or surgery, give these 15 natural remedies for back pain a try.2
Try This First: 10 Tips for Natural Back Pain Relief
This list is in no way meant to be comprehensive and all inclusive, but merely therapies that I have encountered or personally used.
1. Chiropractic Care
Seeing a qualified chiropractor is a wise option if you suffer from any type of chronic pain, including back pain. One study published in the Annals of Internal Medicine even revealed that chiropractic care is often better than medication for treating musculoskeletal pain.3
2. Stretching, Especially the Egoscue Method
Participants who took 52-minute stretching classes (which emphasized trunk and leg stretches) received as much back-pain relief as those taking yoga classes.4 The way you stretch matters, however, and static stretching may actually lead to irritation and injury.
Another option is the Egoscue Method, which is a series of very specific posture stretches and special exercises tailored to each person's specific needs. Egoscue helps to restore muscular balance and skeletal alignment and is often used as a natural method of pain relief. Personally, this method worked well for me in eliminating pain I had when I got out of my chair or car.
3. Strength Training
A regular strength-training routine will help strengthen your back and core muscles, which is essential for both relieving pain and preventing injury.
4. Osteopathic Manipulation
Osteopathic manipulation, which may involve moving joints back into place, massaging soft tissue, and helping you relax stressed muscles, was found to reduce chronic low-back pain in a study of 455 people. Participants received eight weeks of either osteopathic manipulation, a sham treatment, or ultrasound therapy.
Sixty-three percent of those who'd had osteopathic manipulation reported a moderate improvement in their pain while half said they had a substantial improvement.5
5. Reduce Your Stress
People with persistent negative thoughts and anxiety are more likely to suffer from back pain.6 The Emotional Freedom Technique (EFT) borrows from the principles of acupuncture, in that it helps you balance out your subtle energy system.
It helps resolve underlying, often subconscious, negative emotions that may be exacerbating your physical pain. By stimulating (tapping) well-established acupuncture points with your fingertips, you rebalance your energy system, which tends to dissipate pain and relieve stress.
6. Meditation
Meditation can be a powerful pain reliever. Among volunteers who had never meditated before, those who attended four 20-minute classes to learn a meditation technique called focused attention (a form of mindfulness meditation), experienced significant pain relief – a 40 percent reduction in pain intensity and a 57 percent reduction in pain unpleasantness.7
7. Yoga
Yoga, which is particularly useful for promoting flexibility and core muscles, has been proven to be beneficial if you suffer from back pain. People suffering from low-back pain who took one yoga class a week had greater improvements in function than those receiving medicine or physical therapy.8 The Yoga Journal has an online page demonstrating specific poses that may be helpful.9
8. Massage
Massage releases endorphins, which help induce relaxation and relieve pain. Massage therapy for 10 weeks offered greater back-pain relief than usual care, according to one study, and the benefits lasted at least six months.10
9. Acupuncture
Acupuncture can be another useful approach, although in my experience requires a bit more time to achieve results. In one analysis published in the Archives of Internal Medicine,11 researchers concluded that acupuncture has a definite effect in reducing chronic pain, such as back pain and headaches – more so than standard pain treatment.
10. Tai Chi
A form of Chinese martial arts, tai chi is an ancient form of self-defense that is said to support the balance of "yin and yang" in your body, thereby improving the flow of "qi," or life energy. Often described as "meditation in motion" or "moving meditation," the activity takes your body through a specific set of graceful movements. Your body is constantly in motion and each movement flows right into the next. A 10-week tai chi program has been found to improve pain and disability in people with persistent low-back pain.13
taken from https://articles.mercola.com/sites/articles/archive/2014/07/23/back-pain-natural-remedies.aspx
