15 Natural Remedies for Back Pain


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: 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.

This list is in no way meant to be comprehensive and all inclusive, but merely therapies that I have encountered or personally used.

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.

1Chiropractic Care

Béla Gesztesi, physical therapist at Scotchtown Chiropractic and Physical Therapy, works on Paul Rickard, chief of police for the Town of Mt. Hope, after the Classic 10K in Middletown on June 4, 2016. (Yvonne Marcotte/Epoch Times)
Béla Gesztesi, physical therapist at Scotchtown Chiropractic and Physical Therapy, works on Paul Rickard, chief of police for the Town of Mt. Hope, after the Classic 10K in Middletown on June 4, 2016. (Yvonne Marcotte/Epoch Times)

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.

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. 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.

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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. Reduce Your Stress

People with persistent negative thoughts and anxiety are more likely to suffer from back pain. 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. Yoga

(Matt Cardy/Getty Images)
(Matt Cardy/Getty Images)

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. The Yoga Journal has an online page demonstrating specific poses that may be helpful.

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.


(AP Photo/Al Goldis)
(AP Photo/Al Goldis)

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, 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. K-Laser Therapy

Several beneficial things happen during K-Laser treatment. First, infrared laser therapy treatment helps reduce pain, reduce inflammation, and enhance tissue healing—both in hard and soft tissues, including muscles, ligaments, or even bones. 

These benefits are the result of enhanced microcirculation, as the treatment stimulates red blood cell flow in the treatment area. Venous and lymphatic return is also enhanced, as is oxygenation of those tissues. 

Finally, the treatment stimulates the cytochrome oxidase enzyme in your cells’ mitochondria. This is really one of the key discoveries in the whole science of laser therapy. 

Specifically, injured cells are targeted because damaged cells are more readily accepting of photons of light, whereas healthy cells don’t need this extra energy. As explained by Dr. Phil Harrington, who is an expert on the use of K-Laser therapy: 

“By stimulating the cytochrome oxidase enzyme, we are utilizing that oxygen in the respiratory chain inside of the mitochondria, producing more ATP for that cell. So regardless of what kind of cell it is, it’s going to function at a higher level.” 

The three infrared wavelengths of the K-Laser target water, hemoglobin, and the enzyme to most efficiently stimulate cellular metabolism. The K-Laser is unique in that it is the only Class 4 therapy laser that utilizes three infrared wavelengths that penetrate deep into the body to reach areas such as your spine and hip. 

11. Cognitive Behavioral Therapy

Talking with a therapist, with a focus on changing your thoughts and behavior, helped relieve back pain after just six weeks. After one year, nearly 60 percent of those who received cognitive-behavioral therapy reported that their pain was gone (compared to 31 percent of those who did not receive therapy).

12. 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. Physical Therapy

People who received physical therapy soon after an episode of back pain are less likely to require subsequent medical care than those who seek it at a later time.

14. Comfrey Root

Comfrey, a perennial shrub, is traditionally used to reduce inflammation as well as heal pulled, sprained, or strained muscles and ligaments. Research shows that ointment containing comfrey extract may lower back pain significantly, although you shouldn’t use it longer than 10 days because it can lead to liver damage if used chronically. 

15. Aquatic Therapy

Water therapy conducted in a pool is a gentle way to alleviate lower back pain. This is especially useful for people who are sedentary and pregnant women.

If you are in pain, please try these first, before even thinking about prescription painkillers, steroid injections, or surgery of any kind.

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