Struggling with back pain? Try these 2 free, easy tricks supported by science

They say pain is all in the mind.

Over 50 million Americans struggle with lower back pain — which an estimated 80% of adults can expect to experience at some point in their lives.

Despite its prevalence, effective and accessible treatments have been elusive. In fact, researchers recently said most treatments are “barely better than a placebo” when it comes to alleviating lower back pain.

But a new study published in JAMA Network Open offers hope in two unlikely places.

Researchers analyzed the data of 770 participants and found that both mindfulness-based therapy (MBT) and cognitive behavioral therapy (CBT) were successful at reducing lower back pain.

CBT is structured, goal-oriented psychotherapy that helps people identify and change negative patterns of thinking and behavior that contribute to emotional distress.

MBT is a therapeutic approach that combines traditional cognitive strategies with mindfulness practices like meditation to help individuals become more aware of their thoughts and feelings without judgment.

Apart from being the first known research to explore the effectiveness of these treatments on lower back pain, this study was also unique in that it focused on patients who had previously been treated with opioids.

This is significant, as many people with lower back pain turn to opioids for relief — but this can be problematic because these medications carry a high risk of dependence, addiction, and side effects.

In addition to improvements in pain, function and overall quality of life, study participants showed reduced opioid dosage by the end of the year-long clinical trial.

“These findings contribute to the growing evidence on MBT and CBT effectiveness for chronic pain,” the study’s authors wrote. “We conclude that MBT and CBT should be considered the first-line non-pharmacological treatment options for opioid-treated CLBP.”

The question is — how does it work?

“In my own experience with back pain, I have found mindfulness to be an extremely effective method to reduce stress and lower inflammation, which often translates to a reduction in joint pain,” Brendan Gibbons, a psychospiritual coach and co-founder of Awaken You Therapy & Coaching, told the Post.

“Talking about our stressors in a therapeutic setting is also a great way to release pent-up emotional energy, potentially decreasing lower back pain.”

If the cause of the pain is an infection — a recent study has unveiled a “game changer” antibiotic drug that could help with lower back pain.

Research has also shown that a easy exercises can also help reduce lower back pain.