Chronic low back pain is the leading cause of disability for over 600 million people worldwide. Yes, you heard that right—600 million. And if you’re living in the U.S., you’re not alone—50 million Americans are dealing with the same aches and groans, according to the American Board of Family Medicine.

So, what’s the deal? How did we get here? Honestly, it’s complex and multi-factorial.

Let’s break it down: your low back is a bustling neighborhood of tissues—skin, nerves, blood vessels, fascia, ligaments, tendons, muscles, bones—all working together (and sometimes against each other). One cranky component, and suddenly your whole system is out of sync. Risk factors? Oh, plenty:

• Being over 30
• Sedentary lifestyle
• Pregnancy
• Stress and mood disorders
• Manual labor or repetitive movements
• Sleep issues
• Poor Posture and body mechanics
• Smoking
• Obesity
• Nutrient deficiencies

And causes range from musculoskeletal dysfunction to neurological issues, trauma, infections, and even hormonal or autoimmune conditions.

But here’s the good news: nature has your back (pun very much intended). Enter naturopathic medicine—where ancient wisdom meets modern science. We’re diving into 7science-backed, natural strategies that can help you take control of your back pain—without relying solely on prescription meds or living on a heating pad.

  Top 7 Ways We Can Help Your Low Back Pain:

1. Turmeric (Curcuma longa)

Curcumin, the active compound in turmeric, has anti-inflammatory effects comparable to NSAIDs without the gut-irritating side effects. It targets the COX-2 and NF-kB inflammatory pathways. Curcumin modulates cytokines like IL-6 and TNF-alpha, basically cooling the fire in your tissues. This herb has been extensively studied and results showed curcumin supplements were effective in reducing pain in musculoskeletal disorders.

How to use: 500–1,000 mg of curcumin with black pepper (for absorption) daily has been researched, Quick tip:  Adding turmeric generously into soups, smoothies, or golden milk lattes is also a great way to supplement!

*Additional herbs to consider: Harpagophytum procumbens, Salix spp. Boswellia serrata are also effective in managing chronic musculoskeletal pain.

2. Strengthening Your Core 

Let’s face it, most people do not have a strong core. Now, I’m not talking about walking around with a washboard abs, but think of your core like a corset evenly distributing weight throughout the trunk.  A strong core stabilizes your spine, reduces strain on your lower back, and prevents future injury. Makes sense right? Core stabilization exercises improves function and reduces pain in chronic low back pain sufferers in multiple meta-analysis.

How to use: Focus on exercises that enhance mobility, strength, coordination, and stabilization like planks, bird-dogs, bridges, and more bridges at least 3x/week.

3. Magnesium

People low in magnesium are more likely to experience muscle cramps, spasms, and pain flares—aka the ouch trifecta. This mighty mineral plays a starring role in muscle relaxation, nerve function, and inflammation control—all crucial for calming cranky backs. Whether it’s through leafy greens, Epsom salt baths, or a targeted supplement, magnesium says, “I got your back—literally!”

How to use: 300–500 mg magnesium glycinate daily is usually recommended. There is also topical magnesium chloride is usually applied to over the pain area. A 30-minute soak in an UNSCENTED Epsom salt baths for bonus relaxation. ***Magnesium can cause loose stool at higher dosages! 

4. Acupuncture

This ancient practice may stimulate endorphin release and reduce inflammation and muscle tension. his ancient practice uses tiny needles to tap into your body’s natural healing powers—reducing inflammation, boosting circulation, and releasing feel-good endorphins. It’s like hitting the reset button for your nervous system, helping tight muscles chill out and pain signals quiet down. Studies show it can be just as effective (or better!) than meds or physical therapy for chronic back pain. So if your spine’s been throwing a tantrum, maybe it’s time to bring in the needles and let the healing begin! 

How to use: Weekly sessions for at least 6 weeks show the most benefit.

5. Breathwork & Meditation

Chronic low back pain isn’t just a body issue—it’s often a mind-body feedback loop. Pain creates tension → tension creates more pain → your nervous system goes into “uh-oh” mode. That’s where mindfulness magic comes in!

Breathwork calms the nervous system, reduces muscle tension, and increases oxygen flow to tight, tired tissues (hello, lumbar love!).
Meditation helps rewire pain perception in the brain, turning down the volume on your “pain alarm.”
Mindfulness teaches you to tune into your body instead of bracing against it—less guarding, more gentle movement = less pain.

Fun Fact: Studies show mindfulness-based stress reduction (MBSR) is just as effective as physical therapy for chronic low back pain in many cases!

How to use: Practice deep breathing or mindfulness meditation for 10 minutes daily.

How to use: Load up on leafy greens, berries, salmon, olive oil, turmeric, and flax daily. 

7. Hydrotherapy

Warm water therapy eases muscle tension, boosts circulation, and reduces joint loading. Hydrotherapy—like warm baths, contrast showers, or float tanks—helps relax tight muscles and boost circulation to your aching low back. Saunas turn up the heat (literally), increasing blood flow and flushing out inflammation while your muscles melt into bliss. Regular sessions can ease stiffness, reduce pain, and even help you sleep better.

• Thermal effect: Warm water increases blood flow to tight or injured tissues, delivering oxygen and nutrients that aid healing while flushing out metabolic waste.

• Hydrostatic pressure: Immersion in water gently compresses the body, reducing swelling and improving circulation.

• Buoyancy: Water reduces gravity’s pull, relieving pressure on the spine and joints—making movement easier and less painful.

• Neuromuscular relaxation: Heat helps reduce muscle spasms and decreases nerve excitability, calming the pain response.

How to use: Try aqua aerobics, floating therapy, or soaking in a warm bath with Epsom salts a few days a week. 

Final Thoughts

Try incorporating 2–3 of these tips into your daily routine this week. Then let us know what’s working for you—or what you’d love to learn more about! Comment below, share your wins, or drop your questions. We’re here to support your journey, every step (and stretch) of the way.