7 Nonsurgical Ways To Treat Chronic Back Pain

Back pain is considered chronic if it lasts three months or longer. Of course, such an extended period of discomfort can be exhausting and trying to endure – for this reason, you should start by consulting your doctor and determining the underlying cause of your pain.

They will be able to refer you to a physical or occupational therapist to address the issue accordingly. However, you should also learn to cope with your chronic pain on a daily basis.

Fortunately, there are multiple ways to ease chronic back pain naturally – by making smooth yet impactful lifestyle changes and adopting new habits. For instance, you can do some breathing exercises when the pain kicks in or apply CBD-based products topically for targeted pain relief.

Other nonsurgical options include sticking to a balanced diet, practicing mindfulness meditation, or trying alternative spine treatments like acupuncture or massage. 

Here’s how to treat your chronic back pain without surgery:

Address The Root Cause

The first step in treating chronic back pain is identifying the root cause. It can be caused by a herniated disc, degenerative disc disease, spinal stenosis, or other underlying health condition. Once you know the cause of your back pain, you can begin to treat it accordingly. 

If you’re unsure what is causing your back pain, make an appointment with your doctor to get to the bottom of it. They will likely recommend imaging tests, such as an MRI, to get a better look at your spine and pinpoint the source of your pain.

Apply CBD-Based Products

CBD, or cannabidiol, is a compound found in cannabis that has been shown to have pain-relieving and anti-inflammatory properties. CBD can be taken orally in the form of capsules, tinctures, or gummies, but you can also apply it topically in the form of a cream, ointment, or oil. 

When applied topically, CBD is absorbed into the skin and interacts with cannabinoid receptors in the body to relieve pain. CBD-based products are available without a prescription, and you can buy CBD online or even at many health food stores.

Breathing Exercises

One of the simplest and most effective ways to ease chronic back pain is to focus on your breath. When you’re in pain, your body goes into fight-or-flight mode, which can lead to shallow, rapid breathing. This can result in muscle tension and make your pain worse.

Deep breathing helps to slow down your heart rate and ease muscle tension. It’s also a form of mindfulness that can help you focus on the present moment and take your mind off of your pain.

To practice deep breathing, find a comfortable position and close your eyes. Slowly inhale through your nose, letting your stomach expand. Then, exhale through your mouth, pushing all of the air out of your lungs. Repeat this for 10 breaths.

Eat a Balanced Diet

What you eat can have a big impact on your chronic back pain. Eating a diet high in anti-inflammatory foods, such as omega-3 fatty acids, can help reduce inflammation and pain. Omega-3 fatty acids are found in fish, such as salmon, and in flaxseed, chia seeds, and hemp seeds. 

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You should also avoid inflammatory foods, such as sugar, processed meats, and refined carbs. These foods can trigger inflammation and make your pain worse. Instead, focus on eating plenty of fruits, vegetables, and whole grains.

Practice Mindfulness Meditation

Mindfulness meditation is a type of meditation that focuses on being present in the moment. It involves paying attention to your thoughts, sensations, and emotions without judgment. 

This can be a helpful way to cope with chronic pain because it allows you to focus on something other than your pain. It can also help you to become more aware of your thoughts and feelings so that you can better manage them.

To practice mindfulness meditation, find a comfortable position and close your eyes. Focus on your breath and try to clear your mind of all other thoughts. If you have a thought, simply acknowledge it and let it go. Don’t get attached to any particular thought or feeling. Just let them come and go.

Try Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body. It is thought to help relieve pain by stimulating the release of endorphins, which are natural pain-relieving chemicals in the body. 

Acupuncture is generally safe when performed by a trained professional, so if you’re interested in trying acupuncture, make an appointment with a licensed acupuncturist. They will need to take a detailed medical history and assess your symptoms before performing acupuncture.

Get A Massage

Massage therapy involves manipulating the soft tissues of the body to relieve pain and tension. It can help treat chronic back pain because it increases blood flow to the area and helps to release tension. 

When getting a massage for chronic back pain, be sure to communicate with your therapist about your symptoms and what type of pressure you’re comfortable with. Massage therapy is generally considered safe, but there is a risk of bruising or soreness afterward.


Chronic back pain can be a debilitating and frustrating condition to live with. However, there are many nonsurgical ways to treat it. These include addressing the root cause, practicing deep breathing, applying CBD-based products, eating a balanced diet, practicing mindfulness meditation, trying acupuncture, or getting a massage. 

If you’re struggling to cope with your chronic back pain, talk to your doctor. They can help you to determine the best treatment plan for your individual needs.

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