ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

12 Ways to Relieve Back Pain (No Drugs Included)

Updated on May 29, 2019
drfreddabranyon profile image

Fredda Branyon has dedicated her life to the advancement of complementary medicine.


Close your eyes, take a deep breath, and shift your focus onto your back. How does it feel? If you are one of the millions of people who spend all day sedentary, the chances are you have tense shoulders and an aching back.

The American Chiropractic Association claims that back pain is responsible for over 264 million days of work absences annually. Further, experts in medicine estimate that 80 percent of the world population will suffer from back pain at some time in their lifetime. The problem often results from poor posture, monotonous movements, lack of exercise, or incorrect lifting.

Alternative Treatments for Back Pain

Before you consider painkillers and other drugs, let’s look at the ways to relieve back pain naturally:

  1. Stretching. Stretching is an important form of physical activity. It not only loosens your muscles to get rid of back pain, but it also strengthens your back.

  2. Strength Training. According to a 2015 study, free-weight based exercise improves the quality of life in patients with lower back pain.

  3. Stress Reduction Techniques. Stress is a significant contributor to back pain. When stressed, your breathing patterns shift and create unwanted strain. With that said, always make time for fun or relaxing activities to lower your stress levels.

  4. Yoga. If your back experiences occasional soreness and aches, certain yoga positions can help elongate your spine and strengthen your back muscles.

  5. Massage. There are many perks to a relaxing massage. For example, a study found that Swedish massages and certain deep tissue massages were effective at addressing lower back pain associated with disabilities.

  6. Comfrey Root. An ointment containing comfrey root may provide relief if you suffer from back pain.

  7. Acupuncture. Research suggests that acupuncture, which involves pricking the skin with needles, is an effective treatment method for back pain.

  8. Physical Therapy. Did an accident cause your back pain? Physical therapy might help. Its goals include reducing pain and discomfort, improving function, and preventing further recurrences.

  9. Cognitive-Behavioral Therapy. According to the National Institutes of Health, mindfulness-based stress reduction accompanied by cognitive-behavioral therapy can soothe lower back pain in adults.

  10. Osteopathic Manipulation. This alternative medicine involves the physical manipulation of muscle tissues and bones.

  11. Aquatic Therapy. Specific water therapy exercise programs may play a role in relieving low back pain or neck pain.

  12. Chiropractic Care. Did you know about 22 million Americans visit chiropractors each year? Almost 8 million of them seek relief from chronic back pain.

There is more to chronic back pain than meets the eye. Aside from bringing mild to severe discomfort, back pain is one of the main reasons people get addicted to prescription painkillers. If you have a history of substance abuse, speak with your doctor to determine which of these remedies you should try instead, or if another method is a better option for you.


Over-the-counter pain relievers are some of the most effective remedies for back pain. However, these treatments are often temporary and do not always result in full recovery. Do your research and consider more comprehensive methods before deciding to take painkillers, which may lead you to become a candidate for drug addiction.


    0 of 8192 characters used
    Post Comment
    • Lorna Lamon profile image

      Lorna Lamon 

      22 months ago

      I enjoyed reading this very informative article. I use alternative treatments for back pain mainly yoga and CBT. Thank you for sharing.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)