What to Do for Back Pain

Can you relieve your back pain without surgery?

Back pain is among the most common ailments affecting Americans. Muscle strains and conditions such as arthritis and spinal stenosis are frequent causes of both acute and chronic back pain. But no matter the origin of your back pain, there are conservative ways to address and reduce this physical discomfort without resorting to invasive surgical procedures.

“There is power in having the knowledge and the tools to better manage the pain and not feel stuck when symptoms arise,” says Alicia Wagner-Kaplan, DPT, OCS, a physical therapist and certified orthopedic specialist treating patients at USC Verdugo Hills Hospital, part of Keck Medicine of USC. “I recommend patients see their primary care provider or seek out a physical therapist if they’re having back pain.”

Natural remedies for back pain at home

“Heat and ice are great options for managing acute or chronic low back pain at home,” Dr. Wagner-Kaplan advises. She recommends using ice to reduce swelling after an injury because it can reduce initial pain levels. Heat, meanwhile, is the better option for managing more chronic symptoms and stimulating flood blow to affected areas.

To help prevent or relieve lower and upper back pain, regular movement is one of the best natural strategies patients can utilize. Dr. Wagner-Kaplan recommends exercises such as daily walks, yoga or lifting weights to help strengthen muscles and increase flexibility.

“When we exercise, we’re not only loading the discs, bones, ligaments and muscles,” Dr. Wagner-Kaplan explains. “We’re also getting our tissues used to movement changes, which helps to desensitize the spine and make it more resilient to new stresses.”

She adds that physical therapy can help patients determine which exercises are the right fit for them. “Our spine is resilient. It is made to move and absorb forces, and we just have to find the right kind of movement pattern that’s best for the individual.” 

Maintaining proper posture is another natural method to reduce or avoid back pain. When working at a desk, focus on sitting up straight utilizing the lumbar support and/or arm rests to support the spine to avoid hunching forward when needing to sit for prolonged periods. Shifting positions or getting up every 20-30 minutes to stretch can also help. When lifting heavier objects, prevent painful injuries by bending the knees, and avoid twisting at the waist. 

In addition, a healthier diet can make a big difference. Red meat, sugary drinks and fried and processed foods can cause inflammation and worsen back pain. Quitting a smoking habit is also beneficial because nicotine can lead to achy joints and increased sensitivity to pain. 

Using medications to reduce back pain

Nonsteroidal anti-inflammatory medications available over the counter such as Advil or Motrin can help alleviate back pain temporarily. Dr. Wagner-Kaplan says this type of medication can be useful “during the acute phase if there’s been a recent injury” and help promote healing. 

However, over-the-counter drugs should be used only as a short-term solution. She cautions against taking them for longer than two weeks because of the risk of side effects, such as gastrointestinal issues.

For more severe chronic back pain, providers may recommend prescription-level medications to help restore physical function. 

Dr. Wagner-Kaplan emphasizes that before taking any drugs, patients should consult with their primary care doctor. “We want to make sure there aren’t any negative interactions with other medications the patient may already be taking,” she says. 

Injection-based treatments, such as corticosteroids and nerve blocks, are another option patients can explore with a spine specialist or orthopedic surgeon. The injections can lower inflammation in the spine and ease pain. Dr. Wagner-Kaplan says patients with chronic back pain who prefer this method can expect to receive injections every few months or annually.

Alternative treatments for back pain

It’s also possible for patients to find relief from more holistic treatment options. “When even gentle exercises are not tolerable,” says Dr. Wagner-Kaplan, “I’ve found that more passive modalities can help stop that pain cycle for patients.”

Massage therapy can help regulate the nervous system, reduce muscle tension and promote relaxation. Electrical stimulation can block pain signals and improve blood circulation in affected areas. Chiropractic treatment may relieve pain by helping to ensure the spine is properly aligned. Some patients also find that acupuncture reduces painful sensations in their back.

Dr. Wagner-Kaplan adds that because of the myriad of options for targeting back pain, patients don’t need to suffer through it. She emphasizes a patient-centered approach to find the source of the problem and implement the right solution to address it. 

“I educate my patients that back pain, whether it’s in the acute or chronic phase, can be cyclical,” she says. “While there is a potential for back pain to return from time to time, it doesn’t mean you’ll have it forever.”

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