Six Medication-free Ways to Ease Low Back Pain

Man with lower back pain
By Dr. Peter Klapper Ph.D.

Treating Back Pain Naturally


80 percent of us will experience back pain at some point in our lives, and if you have ever had an aching back, you know just how debilitating this can be.

You may miss work or social occasions due to back pain, and even if you do manage to show up, the pain can be distracting and may prevent you from giving it your all.

Back pain runs the gamut, from a dull, near-constant ache to a sudden, sharp pain. It may come on suddenly and last a few days to a few weeks (acute back pain) or last for more than three months (chronic back pain). There is a laundry list of potential causes of low back pain, including advancing age, underlying disease, overdoing it, lifting a heavy object the wrong way, a big fall, or even a minor slip. There are also many structures in your back that can be affected, including your vertebrae, joints, muscles, tendons, ligaments, and discs.

Over-the-counter and prescription medications can reduce back pain, but these do have side effects especially when used for long periods of time. This is why interest in natural back pain treatments is at an all-time high. In one study in Global Advances in Health and Medicine, more than 40 percent of people with low back pain said they used complementary or alternative medicine to treat their pain in the past year, most commonly herbal supplements, chiropractic manipulation, and massage. And 58.1 percent of folks who used complementary or alternative medicine said these methods worked really well.

Diet
Research presented at the 2021 Association of Academic Physiatrists conference found that eating an anti-inflammatory diet including whole grains and lots of fruits and vegetables will lower your risk for developing low back pain.

Homeopathic remedies

Our natural Back Pain Treatment contains arnica, which is known to reduce swelling and pain, along with St. John’s Wort and other herbs with anti-inflammatory properties. It’s topical so there’s no risk of systemic side effects or addiction. Just roll the product over problem area and gently rub it into the skin as needed for back pain relief on the spot.

Hot or cold packs
Applying cold to your back when the pain is acute for the two days after an injury and then switching to heat 48 hours after injury can relax muscles and soothe painful areas, the Arthritis Foundation notes.

Exercise
Doctors used to suggest bed rest for back pain, but not anymore. As long as there isn't a serious underlying cause, the party line is to be as active as possible to speed up your recovery. Stretching and flexibility exercises, including Yoga and tai chi, can also help strengthen your back and reduce pain. Weight loss, if you need to, can also help reduce back pain naturally.

Hands-on therapies
Chiropractic care, physical therapy, occupational therapy, and even massage can also relieve back pain and improve function and range of motion.

Stress relief
Stress makes everything worse, including back pain. Find something that helps you cope with stress, such as meditation, deep breathing, or even just going for a walk, and do it every single day. Your back will thank you. You could even incorporate our Calm Mood into your every day to help combat stress. 

If your back pain isn't getting better, see a doctor to find out what's causing it, and if there is anything else you should be doing to get relief.