Five Proven Ways to Relieve Back Pain

By Robin Westen

Got a bad back? Well, you’re not alone. According to the National Institutes of Health, back pain is the second most common neurological disorder in the United States. (Headaches come first.) The good news? There are effective ways you can ease your back pain without taking drugs. But here’s a caveat: first check with your doctor. You want to be sure the pain is caused by muscle strain, rather than a more serious disorder. Once you’ve cleared the way, you can try these natural treatments:

Capsaicin Cream

Capsaicin is the active ingredient in chili peppers. When cream containing capsaicin is applied to the skin, it reduces pain. In one double-blind study, 160 people were treated with capsaicin for 3 weeks, while another 160 people used a placebo. Pain was reduced by 42% in the capsaicin group compared to 31% in the placebo group. The cream is available in drug and health food stores as well as on-line. Use gloves when smoothing it on and wash your hands right after applying.

Acupuncture A two-year study conducted in the United Kingdom found that patients who received acupuncture once a week not only reduced their back pain, but reported a significant reduction in worry about their pain compared to a group that received more conventional treatments such as analgesics. An acupuncture treatment generally costs between $60 and $120. Acupuncture is tax-deductible (it's considered a medical expense) and some insurance plans pay for treatments.

Vitamin D Chronic muscle pain can be a symptom of vitamin D deficiency. Risk factors for vitamin D deficiency include darker skin pigment, digestive disorders and minimal sun exposure. A study by the University of Minnesota looked at the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain. Researchers found that 93% of patients had vitamin D deficiency.

Music Therapy A study evaluating the influence of music therapy in hospitalized patients with chronic back pain showed that the music therapy significantly reduced disability, anxiety, and depression. Music also had an immediate effect on reducing pain.

Vitamin B12 A double-blind Italian study examined the safety and effectiveness of vitamin B12 for low back pain. People who received vitamin B12 showed a statistically significant reduction in pain.

About the Author

Robin Westen is ThirdAge's Medical Director. Check daily for her updates. Her most recent book, co-authored with Dr. Alyssa Dweck, is "V is for Vagina."