13 Quick Habits for Managing Back Pain Without Surgery

back pain old woman

Recent studies have shown that back and spine pain is increasingly becoming a problem in American society. According to a Centers for Disease Control and Prevention report, over 19% of U.S. adults between 20 and 64 reported chronic back or neck pain in 2018-2019. It increased from 16% in 2012-2013, signifying a growing issue with managing this pain without surgery. 

Many individuals who suffer from back and spine pain cannot find relief through traditional medical treatment options such as prescription medications or physical therapy. As a result, they may be seeking alternative methods for relieving their symptoms and finding long-term management solutions that don’t involve surgery or medications.

Physical Therapy

Physical therapy is one of the first things people start doing when they notice back pain symptoms. It is one of the easier and more accessible back and spine pain management methods. Physical therapy helps strengthen core muscles, improving posture, range of motion, flexibility, and overall strength.


Yoga can be an effective way to manage back and spine pain because it helps you relax and strengthens your core muscles. Many yoga poses can help alleviate the pain and keep it from returning.


Acupuncture is another popular method for managing back and spine pain without surgery or medication. The ancient Chinese practice involves inserting thin needles through the skin at various points on the body to stimulate certain energy pathways. The needles can help reduce inflammation and muscle tension and relieve back and spine pain. 

Chiropractic Care

Chiropractic care is another form of non-surgical back and spine pain management. Chiropractors use various techniques, such as spinal manipulation and mobilization, to help restore alignment and improve the range of motion in the back. Adjustments also help reduce muscle tension, contributing to reduced pain levels. 

Massage Therapy

Unlike physical therapy, massage therapy focuses less on strengthening and more on relieving tightness and pain. Massage helps to relax muscles, which can reduce back and spine pain. It also increases blood flow to the area, helping reduce inflammation and speed healing. 

back pain massage

Heat and Cold Therapy

While heat and cold therapy has not been around forever, it has slowly gained popularity amongst back and spine pain management professionals. The trick here is to find what works best for you. Heat therapy helps to reduce inflammation and tension, while cold therapy helps to dull pain receptors in the area. 

Ergonomic Adjustments

Ergonomic adjustments can also help to manage back and spine pain without surgery. It involves changing the work environment, such as adjusting the chair or desk height, using a lumbar support cushion, or investing in an ergonomically designed keyboard. All of these steps help to reduce strain on the back and spine. 

Anti-Inflammatory Diet 

It’s not just what you do but also what you eat. Another option for managing back and spine pain without surgery is to make dietary changes. Eating a diet rich in anti-inflammatory foods such as fish, nuts, fruits, and vegetables can help reduce inflammation and muscle tension, which can contribute to the relief of back and spine pain. 

Sleep Habits

Poor sleeping habits can also contribute to back and spine pain. If you have trouble sleeping, focusing on getting adequate rest is important. Sleep helps the body heal and repair itself and is essential for managing chronic pain. Investing in a supportive mattress or pillow can also help improve your sleep quality.  

Meditation and Mindfulness

Meditation plays a vital role in managing back and spine pain, even if it is not exactly a treatment for back pain. The idea here is to focus on the present moment and take deep, slow breaths to release tension from your body. Meditation is a great way to relax and reduce stress which can help manage back and spine pain. 

Transcutaneous Electrical Nerve Stimulation (TENS)

Transcutaneous Electrical Nerve Stimulation (TENS) is a form of electrical stimulation that uses low-voltage currents to help reduce pain. The therapy is often used for back and spine pain management as it helps to block the transmission of pain signals from reaching the brain.

Mind-Body Therapies

Mind-body therapies like yoga and tai chi can also help manage back and spine pain without surgery. These practices focus on teaching individuals how to relax the body, reduce muscle tension, increase flexibility, and connect the mind and body. It helps to improve posture while reducing levels of pain.


There are many ways to manage back and spine pain without surgery. It’s important to find what works best for you, as different methods may have varying levels of effectiveness depending on the individual. If you’re experiencing persistent or severe back and spine pain, talk to your doctor or healthcare provider about the best treatment for your particular situation.  

You can successfully manage your back and spine pain with proper care, medication, physical therapy, yoga, acupuncture, chiropractic care, massage therapy, heat/cold therapy, ergonomic adjustments, diet changes, and mindfulness techniques. With a holistic approach to managing your pain, you can begin taking steps to reduce or eliminate it. Don’t wait any longer to get the relief you need – start today and find the right treatments that work for you!