How to Relieve Back Pain Without Surgery or Drugs

According to the Mayo Clinic, back pain is one of the most prevalent reasons people miss work or visit the doctor. Conservative measures that do not involve drugs or surgery can be very effective for healing. While surgery for back pain is very rare, usually for a herniated disc that does not respond to other treatments, it might be difficult to forgo medication if your pain is severe. The Mayo Clinic and natural health expert Dr. Andrew Weil offer several suggestions.

Instructions

• 1

  Stay in bed for one or two days. This initial rest is beneficial for treating pain but the Mayo Clinic advises staying immobile longer than this can actually worsen your problem. Do not exceed this time frame unless directed by your doctor.

• 2

  Consider physical therapy. A physical therapist has numerous tools to relieve back pain including ice, heat, electrical stimulation and ultrasound. He can also show you specific exercises to improve strength, flexibility and posture. This can relieve current pain and help prevent it in the future. Your therapist will most likely recommend a home routine that employs what you learn in therapy; keeping up with therapy at home as suggested will maximize benefit.

• 3

  Experiment with different relaxation techniques. Dr. Weil recommends meditation, breath work, guided imagery, progressive muscle relaxation hypnotherapy and therapeutic yoga. These activities can help you take your mind off the pain and alleviate the stress and emotions that can worsen symptoms.

• 4

  Try different movement therapies that can improve posture and bad movement patterns that lead to back pain. Dr. Weil recommends the Alexander technique, Feldenkrais method and Bonnie Prudden myotherapy. You will work with licensed practitioners who will perform the therapies on you and show you things you can do at home.

• 5

  Exercise regularly. You want a routine that incorporates both aerobic exercise and strength training. Do not start a regimen without talking to your doctor first. Consult with a fitness trainer or other health care professional who can show you proper ways to exercise and use weights.

• 6

  Try acupuncture or massage. According to Dr. Weil, both have been shown to be effective at relieving back pain. Always work with licensed practitioners.