Top 10 Ways to Treat Chronic Back Pain Without Surgery

Chronic pain impacts about 60 million people worldwide. In the US, as many as 40% of adults live with chronic pain. Of these, the majority (27%) struggle with low back pain. 

In fact, chronic pain affects more people than cancer, heart disease, and diabetes combined. You don’t need surgery to treat chronic back pain, though. Instead, consider these 10 back pain solutions.

These alternatives to surgery can help you avoid costly medical bills and long recovery periods. Instead, you can start easing your pain right away.

Otherwise, living with pain could impact your mobility, well-being, and quality of life.

Don’t let that happen! Instead, put an end to your chronic pain with these treatment options today.

1. Chiropractic Manipulation

If you’re struggling with chronic back pain, consider back pain solutions like chiropractic treatment. Chiropractic manipulation involves using hands and tools to stimulate and adjust the spine.

Spinal manipulation might help reduce your lower back pain. 

Spinal Decompression helps avoid surgery. Once your spine is properly aligned, you might notice you’re in pain less often. You can avoid surgery and addictive pain medications altogether. 

It’s not safe for everyone, though. For example, this form of back pain treatment isn’t ideal if you have spinal cord problems, arthritis, or osteoporosis.

Make sure to find a licensed chiropractor before beginning treatment.

2. Weight Loss

The joints, bones, and muscles in your back support your body as you sit, stand, and move. Unfortunately, excess weight is among some of the most common chronic back pain causes. Weight can put unnecessary pressure on the spine.

Losing weight might relieve the strain on your back muscles to help reduce your back pain. 

Consider visiting a doctor to discuss healthy ways to lose weight. 

3. Anti-Inflammatory Foods

Consider consulting a dietitian or doctor for tips to treat chronic back pain through your diet. They might recommend you start consuming more anti-inflammatory foods. Inflammation is the body’s natural response to pain or injury. 

Consuming more anti-inflammatory foods might ease your back pain symptoms.

These foods can include:

  • Olive oil
  • Tomatoes
  • Green, leafy veggies (spinach, kale, etc.)
  • Fatty fish (tuna, salmon, sardines, etc.)
  • Fruits (oranges, blueberries, cherries)
  • Nuts (almonds and walnuts)

Look for foods that are high in polyphenols and antioxidants for additional health benefits, too.

Working with a doctor or dietitian can also help you determine which foods to cut from your diet. Certain foods can contribute to inflammation throughout the body. These include red meat, refined carbs, and sugary foods. 

Look for ways to strengthen your body as well. For example, you can consume foods that are high in calcium and vitamin D. These foods can strengthen your bones to reduce your risk of osteoporosis.

You can make changes to your diet based on specific chronic back pain causes. For example, perhaps you’re obese. Losing weight through a healthy diet could help, too. 

4. Acupuncture

During an acupuncture treatment, a practitioner will insert thin needles into points along your body. Acupuncture could provide you with a back pain treatment option outside of surgery. It’s also used to treat a variety of chronic diseases.

Regular acupuncture treatment might help restore function and treat chronic back pain.

5. Exercise

Get on your feet! If you’re struggling with chronic back pain, you might not want to move a lot. Unfortunately, remaining on the couch could cause your pain to persist.

Instead, consider moving and exercising. Exercising can encourage your body to produce natural endorphins. These chemicals could stop pain signals in the brain from firing.

You could prevent your body from perceiving the pain you’re in as a result.

Consider developing an exercise routine. You can walk, try yoga, or go for a swim. Increasing endorphin production could improve your mood.

Meanwhile, easing your pain symptoms could improve your overall quality of life.

Exercising offers other benefits, too. For example, you could:

  • Lose weight
  • Minimize pain in the future
  • Lower blood sugar levels
  • Strengthen muscles
  • Reduce your risk of heart disease
  • Prevent re-injury

Consider consulting a doctor or physical therapist before you start exercising. You might want to consult a physical trainer, too. Working with a professional will ensure you don’t overexert or injure yourself.

Instead, you can develop an exercise routine based on your goals and mobility. 

6. Posture Correction

Consider the chronic back pain causes that are contributing to your symptoms. For example, it’s possible you sit in front of a computer monitor all day. Perhaps you dip your head to stare down at your phone.

If your shoulders move up toward your ears, bad posture could contribute to your back pain.

Instead, look for ways to correct your posture. For example, you can use ergonomic furniture. Switch out your chair, monitor, mouse, and keyboard.

Consider your routine, too. If you sit at a desk for hours at a time, get up every so often. Stretch to ease some of the tension on your back. 


A transcutaneous electrical nerve stimulation (TENS) machine sends electrical impulses to electrodes on your back. It could interrupt pain signals to ease your symptoms. 

8. Proper Footwear

Your shoes could cause your hips, legs, and back to fall out of alignment. You could experience back pain as a result.

Consider simple back pain solutions like switching your shoes to custom orthotics.

9. Stress Management

Stress could cause tension, which might cause or make your back pain worse. Consider looking for ways to ease your stress levels this year. For example, you can try yoga, meditation, or journaling.

Otherwise, make sure to get plenty of sleep each night. Without adequate sleep, you could feel more stressed throughout the day. Failing to get enough sleep can also increase your risk of weight gain.

Remember, weight gain could contribute to your back pain.

If you’re in too much pain to fall asleep, make a few changes. First, consider purchasing a better mattress or pillow. Consider sleeping with a pillow between your legs to ease pressure on your back, too. 

10. Physical Therapy

Physical therapy uses exercises and stretches to ease tension. It could strengthen areas of your body to minimize your pain in the future, too. 

Sweet Relief: 10 Nonsurgical Methods to Treat Chronic Back Pain ASAP

You don’t have to live life in pain. Instead, treat chronic back pain with these 10 alternatives to surgery. Exploring your options could help ease your symptoms right away.

You can improve your quality of life without chronic, debilitating pain. 

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