3 science-backed remedies for low back pain that experts recommend

Here are three that pain experts say are well-studied and show a real benefit for chronic low back pain.

Acupuncture - The insertion of needles into specific points in the skin – has been shown to be effective alone or when used alongside more conventional therapies such as exercise and rehabilitation, Chou said. But as a “passive therapy,” he said it’s better when used as an adjunct to the more active therapies – such as exercise either in or out of water, including hydrotherapy – not as the only or main therapy.

There are several different types of acupuncture, which is rooted in Traditional Chinese Medicine. For example, auricular acupuncture involves using needles to stimulate points in the outer ear; acupressure, in which pressure is applied to points on the body (no needles required) and electroacupuncture, which is acupuncture with an electrical current applied through the needles.

While it’s not completely understood how acupuncture works, it’s believed that it stimulates the nervous system in ways that help reduce pain and support the body’s natural healing process.

Studies show acupuncture needling is associated with improvements in self-reported pain compared with a placebo or no acupuncture at all. It has similar or slightly better pain relief than medications such as non-steroidal anti-inflammatory drugs, or NSAIDs – though the differences are small.

In a 2025 clinical trial that included 800 older adults with chronic low back pain, acupuncture needling over a three-month period modestly reduced pain intensity and improved pain-related disability and daily functioning. Benefits lasted about a year, said Lynn L. DeBar, lead author and a behavioural health researcher at the Kaiser Permanente Centre for Health Research in Portland, Oregon.

That said, acupuncture may not provide benefits for everyone, and certain people should exercise caution. If you have a history of a severe bleeding disorder or are taking a blood thinner, for instance, speak to your doctor before trying acupuncture. Also, avoid electroacupuncture if you have an implanted electrical device such as a pacemaker.

But acupuncture is generally safe for most people, DeBar said. Reputable acupuncturists use sterile, single-use, fine-gauge needles and do not insert them very deep. Side effects may include mild pain at the needling site, bruising and, occasionally, muscle spasms, swelling, headache and dizziness, she said.

You can find an acupuncturist through the National Certification Board for Acupuncture and Herbal Medicine directory. Then make sure the practitioner has a valid state licence or certification by checking your state licensing board.

Simply put, hydrotherapy is physical therapy in water, and physical therapy or exercise is well-studied for chronic low back pain. This is considered a type of active therapy and the buoyancy and gentle resistance from the water may help lessen joint pressure when exercising or stretching, Chou said.

Studies show it may help people with chronic low back pain. Hydrotherapy has also been shown to benefit people with osteoarthritis and fibromyalgia, both of which can cause back pain.

In a 2022 small clinical trial of 113 people with chronic low back pain published in JAMA Network Open, researchers found that aquatic exercise may have an edge over traditional physical therapy. Researchers divided the people into two groups – one had traditional physical therapy treatments twice per week and the other had aquatic exercise sessions twice per week. After three months, those who did aquatic exercises showed greater improvement in pain, function and quality of life, among other things.

But the results were modest. A 2022 systematic review and meta-analysis of randomised controlled trials in people with chronic low back pain showed that aquatic physical therapy can help relieve pain intensity, reduce disability and improve quality of life, though the authors noted that more high-quality randomised controlled trials are needed.

“We want people with low back pain to be more active. If it’s easier in the water or they enjoy it more and that helps them to move more, that’s great,” said Chou, who was not involved in the studies.

Contrary to what scientists once believed, pain is rarely just a biological response to tissue damage. Instead, pain, including chronic low back pain, often falls into what experts call biopsychosocial – with biological, psychological and social factors that affect people’s experience of pain, said Mark P. Jensen, a professor of rehabilitation medicine at the University of Washington.

“Pain is created by the brain to help protect us from potential damage. So, in fact, the body is built to experience pain before damage occurs because it’s a warning signal, a protection,” he said.

That does not mean your pain is imagined.

“Nobody makes up their pain,” he said. “Of course, the pain is in the head because it’s the brain that creates the pain, but it’s very real.”

While people with chronic pain should have a thorough medical examination, with most chronic low back pain, for instance, there may not be a threat to the body. The messages sent to the brain are like a habit your body can’t break – sometimes they continue even when there’s no risk of ongoing damage, Jensen said.

That’s why treatment should address how the brain responds to pain. CBT is a type of therapy that has been shown to help some people reevaluate the belief that their pain is a warning sign, Jensen said, and it can help people resume daily activities.

Studies have shown that many people have meaningful improvement in pain and function after CBT. In a 2025 clinical trial that included 2331 people with various types of chronic musculoskeletal pain, those who did CBT with a health coach were about 50% more likely to see a meaningful drop in pain after three months compared with those who did not do any form of CBT. Those in a self-guided online program were about 30% more likely to experience a meaningful reduction in pain.

Similarly, other studies have shown a reduction in chronic low back pain with CBT and mindfulness-based stress reduction, as well as cognitive functional therapy (CFT) – a related approach that also addresses how people move and hold their bodies, including protective or guarding behaviours.

However, with any treatment, it’s important to manage expectations.

“Will anybody have their pain go away completely? I’ve never seen that,” Jensen said. “What’s more likely is that you will suffer less and be able to get back to a meaningful life with less pain.”