Proven Alternative Therapies To Heal Back Pain

Natural/Alternative treatments are often less invasive and have fewer side effects than conventional treatments. They can also be more effective in relieving pain and improving mobility. In addition, alternative back therapy treatments can help to address the underlying causes of back pain, rather than just masking the symptoms.

These therapies are based on the belief that the body can heal itself naturally. Some of the most common alternative back therapy treatments include:

Spinal Manipulation:

Spinal manipulation, also known as chiropractic adjustments, is a popular alternative therapy for back pain and other musculoskeletal issues. It involves a chiropractor applying controlled force to specific joints in your spine to improve their alignment and function.

How does it work?

The theory behind spinal manipulation is that misaligned spinal joints can irritate nerves and cause pain. By applying pressure to these joints, the chiropractor aims to restore their proper alignment and reduce nerve irritation. This, in turn, is thought to relieve pain and improve mobility.

• High Velocity, Low Amplitude (HVLA): The classic “crack” often falls under this category. A rapid thrust, applied with precision to a specific joint, aims to momentarily exceed its normal range of motion, forcing it back into proper alignment. This can cause a gas release from the joint capsule, creating the audible “pop.”
• Activator Techniques: Instead of a thrust, these tools utilize spring-loaded instruments to deliver a controlled, deeper impulse to the joint.
• Mobilization: Gentler techniques involving rhythmic oscillatory movements aim to gradually loosen tight tissues and improve joint mobility.

Mind-Body Therapies:

This category includes practices like yoga, tai chi, meditation, and guided imagery. These therapies focus on relaxation and improving the connection between the mind and the body, which can significantly affect chronic pain​​.

Yoga can be a wonderful tool for managing back pain, offering gentle stretches and strengthening exercises to improve flexibility, posture, and core stability. Here are some poses specifically chosen for their back-pain-relieving potential:

Gentle Stretches:

• Child’s Pose (Balasana): This calming pose lengthens the spine and eases tension in the lower back. Kneel with your toes together and sit back on your heels. Rest your forehead on the mat or a block and extend your arms out in front of you. Breathe deeply and hold for as long as comfortable.

• Cat-Cow Pose (Marjaryasana-Bitilasana): This dynamic flow warms up the spine and improves mobility. Start on your hands and knees with your hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up (cow). As you exhale, round your spine and tuck your chin to your chest (cat). Repeat 5-10 times.

• Thread the Needle (Sukhasana Navasana): This supine twist gently stretches the back and hips. Lie on your back with your knees bent and feet flat on the mat. Cross one ankle over the opposite thigh just above the knee. Thread your arm under the thigh and gently twist your upper body towards the uncrossed leg. Hold for 5 breaths and repeat on the other side.

Strengthening Poses:

• Plank Pose (Chaturanga Dandasana): This classic pose builds core strength, which supports the back. Start in a push-up position with your hands shoulder-width apart and shoulders over wrists. Engage your core and keep your back straight as you hold for 30-60 seconds.

• Warrior II Pose (Virabhadrasana II): This standing pose strengthens the legs and core, indirectly supporting the back. Step one leg back and bend the front knee to 90 degrees. Keep your torso upright and arms outstretched at shoulder height. Hold for 5 breaths and repeat on the other side.

• Bridge Pose (Setu Bandhasana): This supine pose strengthens the back and glutes. Lie on your back with your knees bent and feet flat on the mat. Lift your hips off the mat, keeping your core engaged and shoulders on the mat. Hold for 5-10 breaths.

Acupuncture:

A traditional Chinese practice that involves inserting thin needles at various points in the body. It is becoming more popular worldwide for pain relief, including back pain​​​​. In Traditional Chinese Medicine (TCM), the body is seen as a network of interconnected energy channels called meridians. Blockages or imbalances in these meridians are believed to cause pain and illness. Acupuncture aims to restore balance by inserting thin needles at specific points (acupoints) along these meridians, stimulating the flow of vital energy (qi).

While the exact mechanisms remain under investigation, several scientific explanations for acupuncture’s pain-relieving effects have emerged:

• Gate control theory: Acupuncture may stimulate the release of endogenous opioids, the body’s natural painkillers, in the brain and spinal cord, blocking pain signals from reaching the conscious mind.
• Neurotransmitter modulation: Acupuncture could influence the release of neurotransmitters like serotonin, norepinephrine, and endorphins, reducing inflammation and pain perception.
• Spinal cord stimulation: Needle insertion might activate specific nerve pathways in the spinal cord, inhibiting pain signals and promoting the release of pain-relieving chemicals.
• Increased blood flow: Acupuncture may improve local blood circulation, reducing inflammation and promoting tissue healing.

Acupuncture for back pain involves:

• Point selection: Practitioners select specific acupoints based on the TCM diagnosis and the location and nature of the back pain. Common points include BL23 (Chengfu), ST36 (Zusanli), and EX-BH34 (Huanzhuming).
• Needle types: Various needle types are used, from fine, solid needles to those with electrical stimulation capabilities.
• Needle manipulation: Needles are inserted at specific depths and angles and may be manipulated manually or with electrical stimulation to achieve the desired effect.

Physical Therapy:

Skilled physical therapists design personalized exercise programs to improve muscle strength, flexibility, and posture, aiming to alleviate pain, promote healing, and prevent recurrence of back pain​​.

Here, we’ll explore some key exercises commonly employed by physical therapists to address various back pain types:

1. Lumbar Stabilization Exercises:

These exercises strengthen the core muscles surrounding the spine, improving its stability and reducing pain. Examples include:

• Bird-Dog: Start on all fours, keeping your spine neutral. Extend one arm and the opposite leg simultaneously, maintaining a flat back and engaged core. Hold for a few seconds, then repeat on the other side.
• Plank: Hold a push-up position with your forearms on the ground or elbows bent at 90 degrees. Engage your core and glutes to maintain a straight spine. Hold for as long as comfortable, gradually increasing the duration over time.
• Dead Bug: Lie on your back with knees bent and feet flat. Extend one arm and the opposite leg simultaneously, keeping your lower back pressed to the ground. Repeat on the other side.

2. Flexibility Exercises:

Tightness in muscles surrounding the spine can contribute to pain. Gentle stretches can improve flexibility and range of motion:

• Cat-Cow: Start on all fours with your hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up (cow). As you exhale, round your back and tuck your chin (cat). Repeat smoothly.
• Knee-to-Chest Stretch: Lie on your back with knees bent and feet flat. Hug one knee to your chest and hold for 15-30 seconds. Repeat with the other leg.
• Spinal Rotations: Sit on the floor with legs crossed. Place one hand on your opposite knee and gently twist your upper body away, looking over your shoulder. Hold for 15-30 seconds, then repeat on the other side.

3. Strengthening Exercises:

Strengthening key muscle groups can support the spine and prevent future pain:

• Bridges: Lie on your back with knees bent and feet flat. Lift your hips off the ground, squeezing your glutes. Hold for a few seconds, then lower back down. Repeat.
• Side Plank: Start in a side plank position with your elbow under your shoulder and feet stacked. Engage your core and glutes to hold your body in a straight line. Hold for as long as comfortable, then switch sides.
• Supermans: Lie on your stomach with arms and legs extended. Simultaneously lift your head, chest, arms, and legs off the ground. Hold for a few seconds, then lower back down. Repeat.

Massage:

Useful for back pain caused by tense or overworked muscles, massage therapy can provide significant relief​​. Here are some details about different massage techniques used for back pain relief:

Swedish Massage:

• This is the most common type of massage and is a good general relaxation massage.
• It uses long strokes, kneading, and friction to warm up the muscles and improve circulation.
• Swedish massage can help to loosen tight muscles, reduce pain, and improve range of motion.

Deep Tissue Massage:

• This type of massage is more focused on the deeper layers of muscle and tissue.
• It uses firm pressure and slow strokes to break up knots and tension in the muscles.
• Deep tissue massage can be helpful for chronic pain, muscle strains, and injuries.

Trigger Point Massage:

• This type of massage focuses on specific trigger points, which are small knots of muscle that can cause pain.
• The therapist will apply pressure to the trigger point to release the tension and pain.
• Trigger point massage can be helpful for headaches, neck pain, and back pain.

Sports Massage:

• This type of massage is designed for athletes and people who are active.
• It uses a variety of techniques to help prepare the muscles for activity and prevent injuries.
• Sports massage can also help to reduce pain and improve recovery after exercise.

Myofascial Release:

• This type of massage focuses on the fascia, which is a connective tissue that surrounds the muscles.
• The therapist will use gentle pressure and stretching techniques to release tension in the fascia.
• Myofascial release can help to improve flexibility, reduce pain, and improve range of motion.

Shiatsu Massage:

• This type of massage is based on traditional Japanese medicine.
• It uses pressure and stretching techniques to stimulate the body’s energy points.
• Shiatsu massage can help to improve circulation, reduce pain, and promote relaxation.

Reflexology:

• This type of massage focuses on the feet, which are believed to be connected to all the organs and systems of the body.
• The therapist will apply pressure to specific points on the feet to promote healing and relaxation.
• Reflexology can help to reduce stress, improve sleep, and relieve pain.

Anti-Inflammatory Diet:

Eating foods that reduce inflammation can help manage back pain. This approach is easy to follow at home and doesn’t require a doctor’s prescription​​. Think of an anti-inflammatory diet as a vibrant toolbox filled with natural pain-fighting ingredients. By incorporating these foods into your daily routine, you can potentially reduce inflammation, soothe your back, and reclaim your pain-free life.

• Fruits and Vegetables: These colorful champions are packed with antioxidants and phytonutrients that combat inflammation. Think berries, leafy greens, bell peppers, and cruciferous vegetables like broccoli and cauliflower.

• Omega-3 Fatty Acids: These superstars of the fat world, found in fatty fish like salmon, tuna, and sardines, can significantly reduce inflammation. Other sources include flaxseeds, chia seeds, and walnuts.

• Whole Grains: Ditch the refined carbs and opt for whole grains like brown rice, quinoa, and oats. They provide sustained energy and essential fiber, aiding digestion and reducing inflammation.

• Spices and Herbs: Turmeric, ginger, garlic, and cinnamon are not just flavor powerhouses; they also possess potent anti-inflammatory properties. Don’t hesitate to sprinkle them liberally into your meals.

Electromyography Biofeedback:

This technique helps in understanding and modifying the muscle response for pain management.

Imagine a real-time window into your muscles’ activity. EMG biofeedback uses sensors attached to your back to detect muscle tension. This information is then translated into visual or auditory signals, like a video game, allowing you to see and hear how your muscles are responding.

Think of it as a fitness tracker for your deep core muscles. You can see their activity in real-time, learn to relax them, and gradually train them to function more optimally, reducing pain and improving posture.

How Does it Work for Back Pain?

Chronic back pain often involves muscle tension and imbalances. EMG biofeedback helps you:

• Identify muscle tension: You become aware of which muscles are overactive or underactive, contributing to your pain.
• Learn to relax: The biofeedback signals guide you in consciously relaxing your tense muscles, promoting better posture and pain relief.
• Strengthen weak muscles: By visualizing and isolating specific muscle groups, you can strengthen them, improving overall support for your spine.
• Break pain cycles: EMG biofeedback can help interrupt the pain-spasm cycle, preventing muscle tension from triggering further pain.

Benefits of EMG Biofeedback for Back Pain:

• Reduced pain: Studies show significant reductions in back pain intensity and frequency with EMG biofeedback.
• Improved function: You’ll experience better flexibility, range of motion, and overall back function.
• Enhanced awareness: You gain a deeper understanding of your body’s mechanics and how to move in a pain-free way.
• Reduced reliance on medication: EMG biofeedback can offer a non-invasive, drug-free approach to pain management.
• Long-term benefits: The skills learned through biofeedback empower you to manage your back pain proactively.

Low-Level Laser Therapy:

This therapy uses low-level lasers or light-emitting diodes to alter cellular function and provide pain relief.

Imagine a gentle beam of light, not for tanning but for healing. That’s LLLT! It uses low-energy lasers, unlike their high-powered counterparts used in surgery, to penetrate tissues without causing damage. Think of it as bathing your cells in therapeutic light.

How does it work for back pain?

The science behind LLLT’s pain-relieving magic is multifaceted. Here are some key mechanisms:

• Cellular Stimulation: LLLT kickstarts cellular processes, promoting the production of energy-carrying molecules called ATP. This fuels healing and reduces inflammation, a major contributor to back pain.
• Pain Modulation: The laser light interacts with nerve cells, potentially influencing pain signals and reducing their intensity.
• Improved Blood Flow: LLLT can increase blood circulation, delivering essential nutrients and oxygen to injured tissues, speeding up recovery.

Progressive Muscle Relaxation:

A method where individuals tense and then slowly relax their muscles, which can help relieve pain. This mind-body technique can help you melt away tension and find relief, even for chronic pain.

PMR is a simple yet powerful technique that involves tensing and relaxing different muscle groups in your body, one at a time. By focusing on the sensations of tension and release, you can learn to consciously control your muscle tension and reduce pain.

Why is PMR good for back pain?

Back pain often involves tight and overactive muscles. PMR can help to:

• Reduce muscle tension: By tensing and relaxing muscles, you can improve blood flow and circulation, which can help to loosen up tight muscles and reduce pain.
• Improve your mind-body connection: PMR teaches you to become more aware of your body’s sensations, which can help you to better identify and manage pain.
• Reduce stress and anxiety: Stress and anxiety can worsen back pain. PMR’s relaxation techniques can help to calm your mind and body, creating a more positive pain experience.

How to do PMR for back pain:

Here’s a step-by-step guide to get you started:

1. Find a quiet and comfortable place to lie down or sit.
2. Close your eyes or soften your gaze.
3. Focus on your breath. Take slow, deep breaths in through your nose and out through your mouth.
4. Start with your toes. Tense your toes for a few seconds, then slowly release and focus on the feeling of relaxation.
5. Move up your body, tensing and relaxing each muscle group for a few seconds:
   • Ankles
   • Calves
   • Thighs
   • Buttocks
   • Abdomen
   • Chest
   • Shoulders
   • Neck
   • Face
   • Jaw
6. Once you’ve gone through your entire body, spend a few minutes simply focusing on your breath and the feeling of relaxation.

Tips for success:

• Practice regularly: Aim for 15-20 minutes of PMR daily, or even just a few minutes at a time throughout the day.
• Be patient: It may take some time to see results, so stick with it.
• Focus on your sensations: Don’t worry about “doing it right.” Just pay attention to the feeling of your muscles tensing and relaxing.
• Adjust the technique: If something doesn’t feel right, modify it to fit your needs.
• Seek help if needed: If you have any questions or concerns, talk to your doctor or a qualified PMR therapist.

Osteopathic Manipulation:

Osteopathic Manipulation (OMT) is a hands-on technique used by osteopathic physicians (DOs) to diagnose and treat musculoskeletal issues. Unlike chiropractic adjustments, which primarily focus on the spine, OMT takes a holistic approach, considering the interplay between your muscles, bones, joints, and even your nervous system.

How does OMT work for back pain?

DOs believe that misalignments or restrictions in your musculoskeletal system can disrupt your body’s natural balance, leading to pain and dysfunction. Through a series of gentle, targeted techniques, they aim to:

• Improve joint mobility: By gently manipulating your joints, OMT can increase their range of motion, reducing stiffness and pain.
• Release muscle tension: Tight muscles can contribute to back pain. OMT techniques like trigger point therapy and myofascial release can help loosen these muscles and alleviate pain.
• Enhance blood flow: Improved circulation brings more oxygen and nutrients to your tissues, promoting healing and reducing inflammation.
• Stimulate the nervous system: OMT can stimulate nerve receptors, potentially triggering the release of endorphins, your body’s natural painkillers.

What are the different OMT techniques for back pain?

The OMT toolbox is diverse, with DOs employing a variety of techniques based on your specific needs. Here are a few common ones:

• High-velocity, low-amplitude (HVLA) techniques: These involve quick, targeted thrusts to specific joints, often resulting in an audible “pop.”
• Soft tissue techniques: These gentler methods involve stretching, stroking, and compressing muscles and fascia to release tension.
• Counterstrain: This technique involves placing the body in a comfortable position to allow the muscles to relax and release tension.
• Craniosacral therapy: This gentle approach focuses on the bones and membranes of the skull and spine, aiming to improve cerebrospinal fluid flow and promote overall balance.

Benefits of OMT for back pain:

Research suggests that OMT can be effective in reducing back pain, improving mobility, and even decreasing the need for pain medication. Additionally, OMT offers several potential benefits over other treatments:

• Holistic approach: OMT addresses the underlying causes of your pain, not just the symptoms.
• Non-invasive and gentle: OMT is generally safe and well-tolerated, with minimal side effects.
• Personalized care: DOs tailor their approach to your individual needs and preferences.

Resources

1. Spinal Manipulation:

• PDF: “Spinal Manipulation for Back Pain: A Review of the Evidence” by the National Center for Complementary and Integrative Health (NCCIH): https://www.ncbi.nlm.nih.gov/books/NBK538173/
• Video: “Chiropractic Care for Back Pain: What You Need to Know” by the American Academy of Orthopaedic Surgeons (AAOS): https://orthoinfo.aaos.org/en/diseases–conditions/low-back-pain/

2. Mind-Body Therapies:

• PDF: “Yoga for Back Pain: A Systematic Review” by the NCCIH: https://files.nccih.nih.gov/s3fs-public/Yoga_for_Health_12-01-2015.pdf
• Video: “Tai Chi for Back Pain: A Simple Routine” by the Arthritis Foundation: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/yoga/tai-chi-exercises-for-arthritis
• App: “Headspace” for guided meditation and mindfulness practices.

3. Acupuncture:

• PDF: “Acupuncture for Chronic Back Pain: An Update” by the NCCIH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6913801/
• Website: American Academy of Medical Acupuncture (AAMA): https://medicalacupuncture.org/

4. Physical Therapy:

• PDF: “Physical Therapy for Back Pain: Recommendations from the American Physical Therapy Association” by the American Physical Therapy Association (APTA): https://www.guidelinecentral.com/guideline/8338/
• Website: Find a physical therapist near you through the APTA website: https://www.choosept.com/

5. Massage:

• PDF: “Massage Therapy for Back Pain: A Review of the Evidence” by the NCCIH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772691/
• Website: American Massage Therapy Association (AMTA): https://www.amtamassage.org/

6. Anti-Inflammatory Diet:

• PDF: “The Anti-Inflammatory Diet: A Clinician’s Guide” by the American College of Sports Medicine (ACSM): https://journals.lww.com/acsm-healthfitness/fulltext/2013/03000/low_back_pain.4.aspx
• Website: Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation-guide

7. Electromyography Biofeedback:

• PDF: “Biofeedback for Back Pain: A Review of the Evidence” by the NCCIH: https://www.ncbi.nlm.nih.gov/books/NBK553075/
• Website: The Association for Applied Psychophysiology and Biofeedback (AAPB): https://aapb.org/

8. Low-Level Laser Therapy:

• PDF: “Low-Level Laser Therapy for Back Pain: A Review of the Evidence” by the NCCIH: https://pubmed.ncbi.nlm.nih.gov/18425909/
• Website: World Association for Laser Therapy (WALT): https://waltpbm.org/

9. Progressive Muscle Relaxation:

• PDF: “Progressive Muscle Relaxation for Back Pain: A How-To Guide” by the American Academy of Family Physicians (AAFP): https://www.aafp.org/pubs/afp/issues/2017/0915/p407.html
• Website: Anxiety and Depression Association of America (ADAA): https://adaa.org/

10. Osteopathic Manipulation:

• PDF: “Osteopathic Manipulative Treatment for Back Pain: An Overview” by the American Osteopathic Association (AOA): https://pubmed.ncbi.nlm.nih.gov/27455103/
• Website: Find an osteopathic physician near you through the AOA website: https://osteopathic.org/