According to the World Health Organization, low back pain has the highest prevalence globally among musculoskeletal conditions and is the leading cause of disability worldwide.
The good news is that ninety-nine percent or more of people with low back pain do not have a serious cause. Lower back pain is treatable, and most people feel better within a few days or months.
There are many conservative, non-invasive treatments you can try to help alleviate your back pain before more serious measures are considered.
Relieving low back pain at home
Acute or short-term back pain can typically be treated at home with self-care. Here are a few simple approaches you can try on your own:
- Maintain a healthy activity level. We used to think bedrest was the best way to treat back pain. But it has since been found that staying in bed may prolong your symptoms. A low activity level can leave you in a weakened state, increasing pain, stiffness and inflammation.
Try to resume normal activity, though you may want to make temporary modifications and avoid vigorous exercise or movements that can worsen pain, like bending, lifting or twisting. Gentle stretching, walking and exercises that strengthen core or abdominal muscles are effective ways to help ease low back pain.
Check with your physician before starting an exercise program and get a list of helpful exercises. - Apply heat or ice. Cold therapy helps most right after you experience pain through the first 2 days. Afterward, heat will likely give you more pain relief. Plus, heat can help with stiffness and loosen up your muscles and joints. Try a heating pad, electric blanket or warm bath or shower for relief.
- Get comfortable sleep on a quality mattress. Sleeping on your side with a pillow between your knees can help reduce pressure on your lower back and align your spine, hips, and pelvis. Try using a medium-firm mattress to add support and reduce pressure on your spine.
If you have back pain that prevents you from sleeping, you should consult your primary care doctor or a spine specialist. - Take over-the-counter medications carefully, as needed. To help relieve pain and reduce swelling, some over-the-counter medications designed to relieve pain and/or reduce inflammation may help. Common medications used to alleviate low back pain include non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, and acetaminophen. Speak with your pharmacist or provider before taking any new medication.
If your symptoms do not improve after a few weeks, see your provider to rule out any serious underlying health conditions. You can also discuss other treatment options for lower back pain such physical therapy, massage therapy, chiropractic care and acupuncture.
Conservative treatment options for low back pain
The most common way to treat low back pain is through holistic therapies, including massage, stretching and strengthening exercises. By improving your strength, posture and overall spine health, you can avoid more serious medical intervention.
Physical therapy
For many people, physical therapy is the least invasive and most effective way to recover.
Physical therapy is commonly prescribed to help improve strength, which in turn can relieve pain and discomfort. In addition to gentle stretching and strengthening exercises, physical therapists may use other techniques to reduce pain, including applying heat, cold and even electrical stimulation to the body.
Virtual Physical Care from Sword
We partner with Sword Health to help members manage and treat musculoskeletal issues from home. With Sword’s digital physical therapy program, eligible participants will receive access to exercise therapy, motivational coaching, one-on-one support and education tailored to their specific needs. Only available under our High Option plan.
Massage therapy
Massage therapy can be a helpful add-on to conventional medical care for back pain by helping to relax your soft tissues, including your muscles. It can also help relieve stress and anxiety, which often contributes to pain.
Chiropractic care
Chiropractic adjustment can be effective in treating low back pain. Your symptoms, physical condition and medical history should be evaluated to determine whether you are a good candidate. During a chiropractic visit, trained specialists (chiropractors) will perform manual adjustments to your spine to improve spinal motion and improve your body's physical function.
Acupuncture
The practice of acupuncture dates back thousands of years in traditional Chinese medicine and has been used to treat many different conditions, including pain.
Acupuncture involves inserting thin needles into precise points throughout the body and stimulating them by twisting or passing a low-voltage electrical current through them. Studies have found that acupuncture may cause the body to release natural pain-relieving chemicals such as endorphins and can have an anti-inflammatory effect.
Prescription medications
Clinical guidelines recommend avoiding prescribing medications as the initial treatment for low back pain.
If your pain persists after trying non-pharmacologic therapies or over-the-counter medications, your provider may suggest prescription anti-inflammatories, oral steroids, muscle relaxants or medications that treat nerve pain. Because all medications have side effects – especially when taken over longer periods of time – they should be taken carefully.
When you are in pain, you may think you need prescription pain relievers, like opioids, for relief. Opioids only have a limited effect in the treatment of non-specific low back pain and studies have shown that opioids only relieve pain in about 10 out of 100 people. Back pain is a driver of opioid prescriptions in the U.S., and opioid usage comes with possible (and unnecessary) risks and potential complications.
For chronic pain, it is important to address the root cause. People with lower-back problems benefit most from a treatment plan that includes physical therapy and other holistic therapies.
Schedule an appointment with your doctor if your pain is severe or you have been in pain for more than three weeks. Certain signs, symptoms and medical conditions could indicate a more serious problem and may require immediate testing and intervention, including:
- Fever
- Loss of bladder and bowel control
- Nerve symptoms, such as pain radiating down your arm or leg, numbness or tingling
- Excessive drug or alcohol use
- A history of cancer, osteoporosis or steroid use