Back pain is something many people experience at some point in their lives. It might come on suddenly, like when you bend the wrong way or lift something heavy. Other times, it creeps in slowly from sitting too long, poor posture, or simply getting older. For some people, back pain lasts a few days and goes away on its own. But for others, it can stick around for weeks or even months, making everyday things like getting dressed, driving, or sleeping uncomfortable and frustrating.
You might be surprised to hear that out of all the treatments available for lower back pain, only a few actually work. A recent study looked at over 300 different trials to see what helps and what doesn’t. The findings? Only about 1 in 10 noninvasive treatments gave people real relief—and even those only helped a little bit. For people with back pain that just started, some medications called NSAIDs—like ibuprofen or naproxen—can help reduce inflammation and pain. But they don’t fix the problem, and they’re not safe for everyone, especially if you have heart issues or stomach problems.
If your back pain has lasted for more than 12 weeks, that’s called chronic back pain. For that, exercise seems to be the most helpful. Things like walking, stretching, or physical therapy can help reduce pain and improve how well you move. Other things that might help include spinal manipulation, special taping methods, antidepressants (which can reduce pain signals in the brain), and patches made from chili pepper extract called capsaicin. These treatments usually only reduce pain a little bit, but sometimes even small relief can make a big difference.
You might wonder why it’s so hard to treat back pain. One reason is that there are so many different things that can cause it. Some people have problems in their spine, like a slipped disk or a narrow spinal canal. These are called specific causes of back pain. But most people—up to 95%—have what’s called nonspecific back pain. That means doctors can’t find one single cause. It could be stress, tight muscles, poor posture, or something else entirely.
If you’re dealing with back pain, the first step is to talk to a healthcare provider. They can help figure out what kind of back pain you have and suggest a treatment plan. For most people with nonspecific back pain, the plan starts with short-term pain relief using NSAIDs and a talk about how back pain usually gets better over time. Then comes the important part—getting back to moving. Sitting or lying down all day might feel like the right thing to do, but staying active is one of the best ways to help your back heal.
Some exercises focus on strengthening your core and back muscles. These include pelvic tilts, bridges, and stretches like knee-to-chest or hamstring stretches. If your pain is more in one leg or buttock and feels sharp or shooting, you might be dealing with sciatica. That’s when the sciatic nerve—which runs from your lower back down each leg—gets inflamed. Sciatica can be very painful, but gentle movement like walking, light stretching, and specific exercises for the lower back can help. It’s best to avoid heavy lifting or twisting your back until you’re feeling better.
If basic care like NSAIDs and exercise don’t work, doctors may try other treatments. In some cases, they might suggest imaging like an MRI to look at your spine and see if there are problems like a bulging disk or nerve pressure. Based on what they find, the next steps might include more physical therapy, injections to numb pain or reduce inflammation, or even surgery if nothing else helps and the pain is severe.
One condition that’s often related to back pain is sacroiliac joint dysfunction. These joints connect your spine to your pelvis and can become misaligned from sitting too long or poor movement habits. Simple exercises can sometimes help realign these joints and ease pain. It’s another reason why movement and posture matter so much when it comes to your back.
When nothing else works, more advanced treatments like nerve blocks, radiofrequency ablation (which disrupts pain signals), or even spinal cord stimulators might be used. These are not first-line treatments, but they can help people with serious, ongoing pain. Doctors try to pick treatments that match your specific situation. That means your history, how long you’ve had pain, your overall health, and what your tests show all matter when making a plan.
Sciatica, which is one common cause of back and leg pain, often gets better in a few weeks. But if it sticks around for more than four months, it’s time to talk to your doctor about other options. Physical therapy can be very helpful. Therapists can guide you through stretches and strengthening exercises designed just for your condition. Some good ones include glute bridges, lying glute stretches, clamshells, and bird dog poses. These help support the spine and ease nerve pressure.
For sciatica, it’s important to stay active, even when it hurts a little. Resting too much can make things worse. But don’t do exercises that make your pain worse. Avoid heavy lifting, twisting, or jerking movements until you feel better. Use hot or cold packs for relief, and ease back into activity with low-impact cardio like swimming, walking, or riding a stationary bike.
If your pain is really bad or doesn’t improve, call your doctor. You should also get help right away if you feel numbness, weakness in your legs, or if you lose control of your bladder or bowels. These could be signs of a serious problem that needs quick treatment.
The good news is that most back pain gets better with time and the right care. The key is to stay positive, keep moving when you can, and work with your doctor to find the treatment that’s right for you. Not every fix will work for everyone, and that’s okay. With patience and persistence, most people can get back to their normal lives.