Lower Back Pain Treatments: Effective Relief Options, Tests & Expert Tips

Overview of Lower Back Pain Treatments

Back pain is something many of us will experience at some point in our lives. The good news is that most cases aren’t serious and are often caused by a simple muscle or ligament strain. The main goals of lower back pain treatments are to ease the pain and help you return to your daily activities. For sudden pain flareups, short-term rest or cutting back on activities might be advised, but staying inactive for too long can actually slow your recovery. To promote healing, treatment usually includes therapies that support the spine and help rehabilitate the area while also providing pain relief. As much as possible, it’s important to stay active and get back to your normal routine when you feel ready.

Moving around and exercising won’t worsen your back pain—even if it feels uncomfortable at first. In fact, staying active helps speed up recovery. Using pain-relief medications as needed can also make it easier to stay active and manage discomfort.

Lower Back Pain Treatments Image

Lower Back Pain Treatment

Home Remedies for Lower Back Pain

1. Exercise to Keep Muscles Active

Gentle movement is one of the best ways to relieve lower back pain. Simple activities like walking, yoga, swimming, water aerobics, or other low-impact exercises can help reduce stiffness and improve flexibility.

Creating a daily routine that includes both stretching and light strength training supports stronger, more flexible muscles, which reduces pressure on the spine. Staying active not only eases current back pain but also helps prevent future flare-ups caused by tight or weak muscles.

2. Improve Your Posture to Ease Lower Back Pain

Poor posture is a common cause of lower back pain. Making small adjustments to how you sit, stand, and move can help prevent discomfort and improve overall health.

A 2019 study found that certain types of exercise can enhance posture and reduce back pain, including:

• Yoga: Helps increase flexibility, reduce pain, and boost both mental and physical well-being.
• Pilates: Focuses on core strength with principles like posture control, muscle activation, breathing, and movement flow.
• Tai Chi: This gentle, traditional Chinese practice can improve balance, lower pain levels, and enhance physical function.
• Core stability exercises: Target the muscles around your torso to reduce tension, improve coordination, and support your spine.
• Aerobic exercise: Activities like cycling or swimming can improve endurance, muscle strength, and mental health, helping to manage pain.
• Walking and running: Simple, low-cost ways to strengthen muscles and support back health.
• Cycling: Some people find it beneficial for building strength and relieving lower back pain.

Additional Tips to Improve Posture:

• Mind your posture: When sitting or standing, keep your head up and shoulders back. Avoid slouching or tightening your stomach muscles unnecessarily.
• Avoid repetitive strain: Long hours of sitting or frequently lifting heavy items can lead to back pain.
• Stand evenly: Distribute your body weight on both feet instead of leaning on one side.
• Practice regularly: Being aware of how you hold your body and making small corrections daily can prevent future pain and injuries.

Improving your posture may feel challenging at first, but consistent practice can lead to long-term relief and better overall health.

3. Apply Heat and Cold Therapy

Using heat and cold therapy is one of the simplest and most effective ways to ease lower back pain.

Cold packs are usually recommended right after an injury, such as a muscle strain or sudden back spasm. To reduce swelling and inflammation, apply an ice pack wrapped in a thin towel. Cold naturally numbs the area and can temporarily ease sharp pain.

Experts recommend using ice packs for no longer than 15–20 minutes at a time to avoid skin damage. If you don’t have a cold pack, use a bag of frozen vegetables wrapped in a towel.

Heat therapy helps with stiff, aching muscles and chronic pain. Try a heating pad, hot water bottle, or warm rice bag to improve blood flow and relax tight muscles.

These options can also promote healing. Always follow safety instructions to avoid burns. Use a warm, not overly hot, temperature for best relief.

For many, the most effective pain management for lower back issues involves alternating between heat and cold, combining the benefits from both therapies for optimal relief.

4. Use Pain-Relief Creams for Back Pain

You can find a range of pain-relief creams at pharmacies or online that may help ease back pain.

Creams with menthol are popular because they create a cooling sensation that temporarily reduces discomfort. A 2018 study shows that applying menthol to the skin can block pain signals. However, using too much menthol might make the area more sensitive over time.

Some people also choose creams containing cannabidiol (CBD). According to a 2020 review of research, CBD creams helped reduce back pain in patients recovering from spinal surgery.

These creams can be a helpful option for managing pain, but it’s important to follow the instructions and consult a healthcare provider if you’re unsure.

5. Massage for Lower Back Pain

Massage may provide short-term relief for lower back pain, but there’s limited scientific evidence to fully support its effectiveness. Experts don’t generally recommend massage as a long-term solution for chronic lower back pain.

Soft tissue massage techniques include kneading, friction, gliding, vibration, and tapping. Many people use massage along with other treatments to help ease discomfort.

Massage is generally safe for most people, but it’s not advised if you have:

• A skin infection or severe inflammation
• A burn
• Broken bones that haven’t healed
• An active cancer tumor
• Deep vein thrombosis (DVT)

6. Try Arnica for Muscle Pain Relief

Arnica is a popular homeopathic treatment applied directly to the skin to ease muscle pain, swelling, bruises, and minor injuries.

Although scientific studies are limited, Arnica is considered safe with few side effects, and many people find it useful for temporary relief.

For example, a 2018 case report showed that combining Arnica with acupuncture and massage helped reduce chronic osteoarthritis pain.

Using Arnica as part of your self-care routine may offer gentle, natural support for muscle and joint discomfort.

7. Wear Supportive Shoes to Help Lower Back Pain

Wearing well-fitted, comfortable shoes can reduce strain on your lower back. Some people may benefit from orthotic inserts that provide extra support and improve foot alignment.

Experts, including the National Institute of Arthritis and Musculoskeletal and Skin Diseases, recommend choosing shoes with a low heel and proper cushioning for better comfort and posture.

This simple change can make a noticeable difference in alleviating back pain and enhancing daily mobility.

8. Improve Your Workstation to Prevent Back Pain

According to the Occupational Safety and Health Administration (OSHA), setting up your workstation correctly can help prevent back pain and reduce the risk of injuries.

Make sure your computer screen is positioned at eye level and your chair is adjusted to the right height to support good posture throughout the day.

If your job involves lifting, always bend your knees and use your leg muscles instead of your back. For heavy items, it’s safer to ask for help or use equipment like trolleys to avoid strain.

A few small adjustments can make a big difference in staying pain-free and working safely.

Therapies for Back Pain

1. Physiotherapy

Physiotherapy is one of the most effective ways to manage and recover from lower back pain. It focuses on improving strength, flexibility, and posture, which helps reduce pain and prevent future flare-ups.

A licensed physiotherapist can design a personalized exercise program based on your specific condition, ensuring safe and gradual progress.

In addition to exercises, physiotherapists may use manual therapy techniques, often referred to as “hands-on treatments.”

These include gentle spinal mobilization, soft tissue massage, and joint manipulation to improve movement, relieve stiffness, and reduce muscle tension. Such therapies are commonly performed by physiotherapists, chiropractors, and osteopaths.

Physiotherapy not only provides short-term pain relief but also promotes long-term recovery by correcting movement patterns, strengthening the core and back muscles, and teaching you how to protect your spine during daily activities like lifting, sitting, or bending.

2. Occupational Therapy (OT)

Occupational therapy (OT) is a type of treatment that helps you improve your ability to perform everyday activities. Whether it is getting dressed, cooking, or moving safely through your home, OT focuses on helping you regain independence and participate fully in life.

You may need occupational therapy after an injury, surgery, or illness. It is also helpful for managing long-term health conditions, disabilities, or challenges that affect your daily routine.

OT teaches practical ways to adapt tasks or use tools, so you can stay safe and confident while doing what matters most to you.

The word “occupation” in occupational therapy doesn’t only refer to a job or career—it means any activity you do regularly, like self-care, home chores, or social interactions.

3. Talking Therapies

Long-lasting back pain doesn’t just affect your body—it can also impact your mood. Feeling down, stressed, or anxious is common when you are dealing with ongoing pain.

It is important to reach out for support. Talking to a partner, family member, friend, or healthcare provider can make a big difference.

One effective option is cognitive behavioral therapy (CBT). This type of therapy helps you manage stress and anxiety by breaking problems into smaller, manageable steps and teaching you positive ways to cope. Your doctor can refer you to a CBT program, or you can explore private therapy options.

Staying socially connected and physically active also plays a key role in improving your mood and managing pain.

Joining a local gym, sports league, walking group, or gardening club can provide both exercise and emotional support. Even regular coffee meetups with friends can boost your well-being.

Taking small steps to stay active and connected can help you feel better and make it easier to handle back pain.

Injections for Back Pain

Back pain affects millions of people worldwide. Although surgery is sometimes necessary, many people feel better with non-surgical treatments. Image-guided injection therapy is one of the most effective options, helping to relieve pain without surgery.

1. Transforaminal & Interlaminar Epidural Injections

Transforaminal and interlaminar epidural injections are commonly used treatments for back and leg pain. These procedures involve injecting anti-inflammatory medicines or steroids directly into the epidural space around the spine.

By targeting the affected area, they help reduce swelling, ease pain, and improve mobility. These injections are often recommended for conditions like herniated discs, spinal stenosis, or nerve compression.

2. Caudal Epidural Injection

A caudal epidural injection delivers medication into the epidural space through the sacral canal at the base of the spine.

This method is especially effective for treating lower back pain and radiating pain that extends down the legs (sciatica). Caudal injections not only reduce inflammation and discomfort but can also help pinpoint the cause of pain.

3. Ganglion Impar Block

The ganglion impar is a nerve bundle located near the tailbone and pelvic area. A ganglion impar block involves injecting medication into this nerve cluster to block pain signals.

This treatment is useful for chronic pelvic pain, tailbone pain (coccydynia), and other nerve-related discomforts in the lower back and pelvic region.

4. Sacroiliac Joint Injections

Sacroiliac joint injections are a common treatment to reduce pain and inflammation in the sacroiliac joints, which connect your lower spine to the pelvis.

These injections deliver anti-inflammatory medication right where it is needed, helping to ease pain and improve movement. They are especially beneficial for people with sacroiliac joint dysfunction caused by injury, arthritis, or muscle strain.

5. Facet Joint Injections

Facet joint injections are used to target pain and swelling in the small joints between the vertebrae. This treatment is often recommended for individuals dealing with facet joint syndrome, arthritis, or spinal degeneration due to aging. The injections provide quick pain relief and can help improve daily activities.

6. Radiofrequency Ablation (RFA)

Radiofrequency ablation (RFA) is a minimally invasive procedure that uses heat to block pain signals from nerves.

It is a highly effective option for chronic back pain caused by problems in the facet or sacroiliac joints. Unlike temporary nerve blocks, RFA can provide longer-lasting relief.

7. Piriformis Injection

The piriformis is a small muscle located deep in the buttocks that helps with hip movement. Sometimes, it can press on the sciatic nerve, causing pain, numbness, or tingling in the buttocks and down the leg — a condition called piriformis syndrome.

A piriformis injection delivers anti-inflammatory medicine directly into the muscle to help reduce pain, swelling, and nerve irritation, providing faster relief.

8. Spinal Cord Stimulator

A spinal cord stimulator is a small device implanted near the spine. It sends mild electrical signals to the spinal cord, which helps block pain signals from reaching the brain.

This treatment is often recommended for people with chronic back pain who haven’t found relief from other methods like medication or injections.

9. Ozone Nucleolysis (Ozone Disc Injection)

Ozone nucleolysis, also called an ozone disc injection, is a minimally invasive procedure used to treat herniated or worn-down spinal discs. In this treatment, a mixture of ozone and oxygen is injected into the damaged disc.

The ozone helps reduce inflammation, relieve pressure on nearby nerves, and promote healing by shrinking the disc material.

Medicines for Back Pain

Acute back pain often improves on its own within a few weeks. However, some people continue to experience discomfort. In certain cases, the pain doesn’t go away completely or may come and go, becoming more intense at times.

1. Over-the-Counter (OTC) Pain Relievers

OTC medicines are available without a prescription and are commonly the first choice for managing back pain.

Acetaminophen (Tylenol)

Acetaminophen is often recommended first because it is gentle on the stomach and has fewer side effects than other pain medicines. Avoid taking more than 3,000 mg (3 grams) per day, as too much can seriously harm your liver. If you have liver disease or take other medications, talk to your doctor before using acetaminophen.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs, such as ibuprofen (Advil, Motrin) or naproxen (Aleve), can help reduce inflammation and swelling caused by conditions like a strained disk or arthritis. Some NSAIDs are available without a prescription, but it’s important to follow the recommended dose.

Safety Tips for Pain Relievers

• Long-term or high-dose use of acetaminophen or NSAIDs can cause side effects like stomach pain, ulcers, bleeding, or kidney and liver damage.
• Stop using the medicine and contact your doctor if you notice any side effects.
• If you need pain relievers for more than a week, let your doctor know. They may want to monitor your health to prevent complications.
• Always follow the instructions on the label and consult your healthcare provider if you are pregnant, have other medical conditions, or take other medications.

2. Narcotic Pain Relievers (Opioids)

Narcotic pain relievers, also called opioids, are strong medications used to manage severe pain that over-the-counter painkillers cannot relieve. They are usually prescribed for short-term use, often no longer than 3 to 4 weeks, unless your doctor advises otherwise.

Opioids work by attaching to specific receptors in the brain and spinal cord. This reduces the sensation of pain, helping you feel more comfortable. When used correctly under medical supervision, they are effective for managing intense pain.

Long-term or improper use of narcotics can lead to dependence, addiction, and withdrawal symptoms. Always follow your doctor’s instructions carefully.

3. Muscle Relaxant

Muscle relaxants are prescription medicines often used to relieve back pain, stiffness, or muscle spasms. Despite their name, they don’t work directly on the muscles. Instead, they act on the brain and spinal cord to reduce muscle tension and discomfort.

These medications are usually taken alongside over-the-counter pain relievers like acetaminophen or ibuprofen for better relief.

Some muscle relaxants can be habit-forming. So it is important to follow your doctor’s instructions carefully. They may also interact with other medications or worsen certain health conditions, such as liver or kidney problems.

Safety tips while taking muscle relaxants:

• Avoid driving or operating heavy machinery.
• Do not drink alcohol, as it can increase drowsiness and other side effects.
• Take only as prescribed and report any unusual symptoms to your healthcare provider.

4. Antidepressants

While antidepressants are mainly used to treat depression, certain low-dose antidepressants can also help manage chronic low back pain, even if you are not feeling depressed.

These medications work by altering the levels of specific brain chemicals, which can change how your brain perceives pain. Some antidepressants also improve sleep, which is important for people dealing with long-term back pain.

Important Safety Tips

• Always take these medications under a doctor’s supervision.
• Do not stop taking them suddenly or change the dose without your provider’s guidance.
• Discuss any pre-existing health conditions, like heart or lung issues, with your provider before starting treatment.

5. Anti-Seizure (Anticonvulsant)

Anti-seizure medications, also called anticonvulsants, are usually prescribed to treat epilepsy and seizures. They work by stabilizing the electrical signals in the brain. Interestingly, these medicines can also help relieve certain types of pain, especially nerve-related (neuropathic) pain.

People with chronic back pain that spreads to the legs or causes difficulty in daily activities may benefit from anticonvulsants. These medications help calm overactive nerve signals, reducing pain and improving mobility and quality of life.

Common anticonvulsants

• Carbamazepine: Often used for nerve pain in the back or face.
• Gabapentin: Helps ease tingling, burning, or shooting pain from nerve issues.
• Lamotrigine: Sometimes prescribed for long-term nerve pain management.
• Pregabalin: Commonly used for nerve pain in the back and conditions like fibromyalgia.
• Valproic acid: Occasionally used for pain along with seizure management.

Possible side effects:

Anticonvulsants can cause side effects such as nausea, drowsiness, dizziness, skin rashes, weight changes, confusion, or mood changes. Side effects vary depending on the medication and individual health factors.

Safety tips:

• Always take anticonvulsants exactly as prescribed by your doctor.
• Never stop or change the dose on your own, as this can cause serious complications.

Diet Change for Back Pain

Poor eating habits like skipping meals, overeating, or consuming too much caffeine, alcohol, and sugar can contribute to back pain. Many cases of back pain are linked to inflammation, which worsens discomfort and slows recovery. Certain foods, however, are packed with nutrients that help fight inflammation and support bone and joint health, making them ideal for relieving back pain.

Here’s a list of the best foods that can help reduce back pain and improve overall spinal health.

1. Fatty Fish

Fatty fish like salmon, tuna, sardines, and trout are rich in Omega-3 fatty acids, which are known to reduce inflammation and joint pain. They also provide Vitamin D, a nutrient that strengthens bones and helps prevent conditions that can lead to back pain.

2. Dark Leafy Greens

Vegetables like spinach, kale, and collard greens are loaded with vitamins A, C, K, and antioxidants. These nutrients help reduce inflammation and support calcium absorption, promoting healthier bones and reducing discomfort in the back.

3. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and Omega-3s. Regular intake of these foods helps lower inflammation and strengthens bones over time, offering long-term relief from back pain.

4. Berries

Blueberries, strawberries, raspberries, and blackberries are full of antioxidants and flavonoids that help combat inflammation and reduce pain. These nutrient-rich fruits also support overall immune health.

5. Whole Grains

Whole grains like oats, brown rice, millet, and barley provide fiber, vitamins, and minerals that promote bone strength and help manage inflammation. They also produce short-chain fatty acids that are beneficial for reducing chronic pain. Avoid refined grains like white rice or processed cereals.

6. Ginger and Turmeric

These powerful spices are staples in many diets and are renowned for their anti-inflammatory benefits. Turmeric’s active compound, curcumin, helps ease joint pain, while ginger supports digestion and reduces muscle soreness.

7. Dairy Products

Calcium-rich foods like milk, cheese, and yogurt are essential for bone health. Getting enough calcium helps maintain strong vertebrae and prevents bone-related issues that can cause back pain.

8. Water

Staying hydrated is crucial for spinal health. The discs between vertebrae rely on water to maintain cushioning. Without proper hydration, these discs can dry out, leading to increased discomfort and stiffness.

Surgeries for Lower Back Pain

1. Lumbar Decompression Surgery for Spinal Stenosis

Lumbar decompression surgery, also known as lumbar laminectomy, is a common procedure used to treat spinal stenosis.

It is a condition in which the spinal canal becomes too narrow, putting pressure on the spinal cord or nerves. This narrowing often happens with aging as bones and ligaments change, or due to conditions such as arthritis and thickened tissues.

During the surgery, the surgeon removes a small portion of the lamina (the back part of the vertebra) to create more space inside the spinal canal.

In some cases, they may also remove bone spurs, thickened ligaments, or excess tissue that is pressing on the nerves.

By relieving this pressure, patients often experience significant pain relief, improved mobility, and reduced numbness or weakness in the legs

This surgery is usually recommended when non-surgical treatments—like physical therapy, pain medications, or steroid injections—have not provided enough relief.

Recovery may take a few weeks to months, and most patients benefit from a rehabilitation program to strengthen their back and restore normal movement.

2. Discectomy & Microdiscectomy

A discectomy is a surgical procedure where a surgeon removes part of a herniated disc that is pressing on the spinal cord or nearby nerves, often causing severe and ongoing back or leg pain.

A microdiscectomy is a more advanced and less invasive version of the same procedure. In this surgery, the doctor makes a much smaller incision in the back to remove the damaged portion of the disc. Because the incision is smaller, recovery is usually faster, with less post-surgery discomfort compared to a traditional discectomy.

3. Herniated Disc Surgery

Herniated disc surgery is done to relieve pressure on the spinal nerves and reduce pain. During the procedure, the surgeon may remove part or all of the damaged disc.

In some cases, the entire disc is removed, and the two surrounding vertebrae are fused together. This process, known as spinal fusion, eliminates movement in that section of the spine to prevent pain and discomfort.

While spinal fusion limits flexibility, it has become much safer and more effective in recent years. Deciding whether to remove and fuse the disc is a choice you and your doctor should carefully discuss based on your condition and long-term health goals.

4. Spinal Fusion Surgery

Spinal fusion is a surgical procedure used to relieve chronic back pain caused by the movement of two neighboring vertebrae. During the surgery, a doctor joins the affected vertebrae together so they can heal into one solid bone.

Small screws, rods, or plates are often used to hold the bones in place while they fuse naturally over time. In some cases, the surgeon may also use a bone graft—either from your own body or a donor—to support the fusion process and improve stability.

FAQ’s