Natural remedies to treat back pain

April 24, 2014  15:37

Whether you're recovering from misjudging a heavy load, dealing with a lingering injury, or have a chronic problem, you don't necessarily need to resort to popping tons of pain relievers.

Talk to your doc about these expert-approved natural back pain remedies, and find out if they are safe and appropriate for you on Fox News channel.

Yoga

In a British study low-back pain sufferers who took one yoga class a week for three months saw greater improvements in function compared to those receiving conventional care like medicine or physical therapy.

Stretching

The 52-minute stretching classes consisted of 15 exercises that stretched all major muscle groups, but emphasized the trunk and legs.

Massage

Chronic low back pain sufferers who got weekly massages reported less pain after 10 weeks than those who didn't, according to another Annals of Internal Medicine study.

Acupuncture

People who received acupuncture treatments were more likely to find back pain relief than those receiving conventional care.

Talk therapy

Talking about your back pain with a therapist may bring some relief. In a UK study, back pain sufferers who had 90 minutes of group cognitive behavioral therapy a week for six weeks reported less pain during the treatment. 

Strength training

Celebrity fitness trainer Kathy Kaehler has a test for you: "Stand with your back to a wall, shoulder blades pressed against it. Can you hold the position for the length of the song 'Happy Birthday'? If not, you'll need to strengthen your back and core.

Physical therapy

Starting physical therapy within two weeks of back pain onset was associated with less risk of need for subsequent medical care as well as lower overall health costs, according to a study published in the journal Spine.

Osteopathic manual therapy

In osteopathic manual therapy (OMT), an osteopath or chiropractor moves your back muscles using hands-on techniques such as stretching, light pressure, and resistance. 

Stress reduction

When you're anxious, your body sets off the "fight or flight" response, which involves tensing your muscles so you're ready to spring into action. 

Meditation

Meditation has been proven to reduce chronic pain in several scientific studies. 

Comfrey root

People who used an ointment that contains this plant-based extract for 5 days reduced the intensity of lower back pain by 95%, according to a 2009 study conducted by Merck.

Aquatic therapy

Aquatic therapy is essentially physical therapy in a pool. Instead of using weights for resistance, patients use the resistance of the water. Studies show it may help alleviate lower back pain. 

Tai Chi

This slow-moving form of Chinese martial arts may be an effective back pain treatment

The Alexander technique

A form of physical therapy, practitioners of the Alexander technique teach patients how to adjust their posture during everyday activities to reduce muscular tension and stress. 

Pilates

It may be tempting to quit exercising when you're suffering from back pain, but it's essential to keep yourself moving. Pilates is one great option. In a 2014 European Journal of Physical Rehabilitation Medicine study, researchers found an improvement in pain, disability, and psychological health in chronic low-back pain patients who took five hourlong Pilates classes a week for six months. Meanwhile, people who remained inactive experienced further worsening of their pain. Similarly, a Medicine and Science in Sport and Exercise study revealed that taking either Pilates or a general exercise class twice a week for six weeks both improved pain and quality of life.

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