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Back Pain & Back Problems

About 8 in 10 people have back pain at some point. Most low back pain is not serious and gets better within a few weeks. Staying active, heat, and hands-on and mind-body care are first-line options — and a few warning signs need emergency care.

What is back pain?

Back pain can be anything from a dull, constant ache to a sudden, sharp pain that may shoot down the leg (NIAMS). It is most common in the lower back, which supports most of your body’s weight (MedlinePlus). Along with pain, you may notice stiffness, less movement in your lower back and trouble standing up straight (MedlinePlus).

How common is it?

Very. Back pain affects 8 out of 10 people at some point in their lives (MedlinePlus), and it is one of the most common medical problems in the United States (NIAMS). Low back pain is the second most common reason Americans see a health care provider, after colds and flu (MedlinePlus), and the most common cause of job-related disability (NCCIH).

Acute, subacute and chronic

  • Acute back pain comes on suddenly and usually lasts a few days to a few weeks.
  • Subacute back pain lasts 4 to 12 weeks.
  • Chronic back pain lasts longer than 12 weeks (NIAMS).

The good news: most back pain gets better

Most people with back pain improve or recover within 4 to 6 weeks, often much sooner, and many feel better within a week (MedlinePlus). Most people find relief within 6 weeks (NIAMS), and the American College of Physicians notes that most people with acute or subacute low back pain improve over time regardless of treatment (ACP guideline, 2017). Back pain can sometimes last longer or keep coming back, though (NHS), and treatment for chronic pain sometimes helps a great deal and sometimes doesn’t (NCCIH).

What causes it?

Often the exact cause can’t be found (MedlinePlus); a precise diagnosis is made in only about 20% of cases (AAFP). Several factors may be at work at once (NIAMS). Common causes include:

  • Strains and sprains of the muscles and ligaments that support the back — the most common cause of sudden low back pain, often after lifting, a sudden movement or sitting in one position for a long time (MedlinePlus).
  • Changes in the spine: worn discs (degenerative disc disease), a herniated or “slipped” disc, a vertebra that slips out of place (spondylolisthesis), narrowing of the spinal canal (spinal stenosis) and scoliosis (NIAMS).
  • Other conditions: ankylosing spondylitis and other inflammatory arthritis of the spine, osteoporosis (which can lead to painful spinal fractures), fibromyalgia and endometriosis (NIAMS).
  • Pain that starts elsewhere: kidney stones or infection, gallbladder or pancreas problems, pregnancy, and — rarely but seriously — a leaking abdominal aortic aneurysm (MedlinePlus).
  • Rare, serious causes: infection of the spine, a broken bone or cancer (NHS, NIAMS).

What raises the risk: low fitness and weak back and stomach muscles, overdoing exercise after being inactive, extra weight, jobs with heavy lifting, pushing, pulling or twisting (or sitting all day with poor posture), poor sleep, depression or anxiety, age over 45, and genetics (NIAMS). Jobs with whole-body vibration, such as truck driving, also raise the risk (MedlinePlus).

Inflammatory back pain: one pattern of back pain is stiffness on waking that eases with activity (NIAMS). Ankylosing spondylitis, a type of arthritis of the spine, is one cause of back pain (NIAMS). If your back pain fits that pattern, ask your doctor about it — and see our ankylosing spondylitis guide and our arthritis guide.

Back pain with any of these needs emergency care — call 911 or go to the emergency department now:

Contact your provider right away, or go to urgent care, for back pain with:

Also call your provider soon if you have back pain and have lost weight without trying, take steroid medicines, or inject drugs (MedlinePlus); these are among the warning signs doctors check for (AAFP).

Don’t drive yourself to the emergency department — ask someone to drive you or call for an ambulance (NHS). Don’t wait for a chiropractic, acupuncture or massage appointment for any of these signs.

Do I need an X-ray or MRI?

Usually not at first. Most people with back pain don’t need tests (NIAMS), and providers usually won’t order spine tests at the first visit or for 4 to 6 weeks unless you have certain warning symptoms (MedlinePlus). Through the Choosing Wisely campaign, the American Academy of Family Physicians and the American College of Physicians advise against imaging for low back pain in the first six weeks unless red flags are present (AAFP). Early X-rays are linked to worse overall outcomes and often find minor changes that are also common in people without back pain, and a randomized trial found that early routine MRI led to more spine surgery without better pain or function (AAFP). Imaging is used when a serious cause such as cauda equina syndrome, cancer, fracture or infection is suspected (AAFP).

Sciatica, neck pain and upper back pain

  • Sciatica is pain, weakness, numbness or tingling in the leg caused by pressure on or injury to the sciatic nerve, which starts in the lower back and runs down the back of each leg. It is a symptom of another problem, such as a herniated disc. It often gets better on its own, but it commonly comes back (MedlinePlus). A separate MBHA sciatica guide is on the way.
  • Neck pain is most often caused by muscle strain or tension from everyday habits — bending over a desk for a long time, a computer screen set too high or too low, or sleeping in an awkward position. Get help right away for a stiff neck with fever and headache (you can’t touch your chin to your chest), which may be meningitis; for signs of a heart attack such as shortness of breath, sweating, or arm or jaw pain; or after a fall or injury (MedlinePlus). See a provider if neck pain doesn’t ease within a week of self-care or you have numbness, tingling or weakness in your arm or hand (MedlinePlus).
  • Upper or mid-back pain — pain coming from between your shoulder blades rather than your lower back — is worth getting checked by a doctor (NHS).

When to see a doctor: if your back pain is severe or hasn’t started to improve after three days (MedlinePlus); if it doesn’t improve after a few weeks, or comes with pain, weakness or numbness in your legs (NIAMS); if an episode has lasted longer than 4 weeks or feels different and worse than past ones (MedlinePlus); or if it is stopping you from doing everyday things, you’re struggling to cope, or it is worse when you cough or sneeze (NHS).

Side by side

Six approaches compared

For every condition we look at the same six approaches: what each involves, what it typically costs, and what a patient can realistically expect.

ApproachWhat it involves Estimated costWhat to expect
Conventional medicine (AMA) Following the 2017 ACP guideline: stay active and use heat, massage, acupuncture or spinal manipulation for new pain; exercise, rehabilitation, yoga, tai chi, mindfulness or CBT for chronic pain; NSAIDs if medicine is wanted; opioids only as a last resort. Physical therapy, and injections or surgery for specific problems. Physical therapy about $50–$350+ a session without insurance ($10–$75 copay with). Medicare Part B covers medically necessary PT (20% coinsurance after the deductible). Most new low back pain improves within weeks. Imaging is rarely needed early. Medicines give modest, short-term relief; surgery helps only a small group with specific problems.
Chiropractic Spinal manipulation and mobilization, often with soft-tissue work and exercise advice, usually over several weeks. About $50–$200 a visit without insurance; first evaluations $100–$250. Medicare Part B covers spinal adjustment for subluxation (20% coinsurance). Modest benefit for acute and chronic low back pain, similar to other recommended treatments such as exercise. Mild soreness is common; serious problems are rare. Neck manipulation carries a small, debated stroke risk.
Acupuncture A course of needle treatments, mainly for chronic low back pain, alongside staying active and other care. About $125–$230 for a first visit and $90–$185 for follow-ups; community clinics about $50–$90. Medicare covers up to 12 visits in 90 days for chronic low back pain (up to 20 a year) from qualified providers. Modest benefit for acute and moderate benefit for chronic low back pain in reviews; part of the effect is also seen with sham needling. Few complications with sterile, single-use needles.
Herbal medicine Capsicum (cayenne) cream or plaster on the skin; devil’s claw or white willow bark by mouth; comfrey ointment. Cost estimate being researched. Small trials suggest short-term pain relief, strongest for capsicum on the skin. Willow bark can have aspirin-like side effects and shouldn’t be combined with blood thinners or NSAIDs; devil’s claw has been linked to ulcers and stomach bleeding. Never take comfrey by mouth.
Massage therapy Hands-on soft-tissue work for acute or subacute low back pain, or as a comfort measure for chronic pain and neck pain. About $60–$120 for 45–60 minutes with a private therapist, or $50–$90 at clinics, gyms and spas. Medicare doesn’t cover massage ordered by a chiropractor. Short-term pain relief in low-quality studies; benefits fade over months. The ACP lists massage for acute pain but not chronic. Low risk with gentle pressure.
MBHA Wellness Coach Staying active instead of resting in bed, a gradual walking and exercise plan, safe lifting and desk setup, sleep, weight, quitting smoking, stress and pain coping skills, and pacing. Cost estimate being researched. Supports — never replaces — medical care. Staying active is one of the best-supported steps for new low back pain, and coping skills help with chronic pain.

Approach 1 of 6

Conventional medicine (AMA)

In the U.S., the main guide for treating low back pain without surgery is the 2017 guideline from the American College of Physicians (ACP), based on a review of randomized trials (ACP guideline, 2017). Its message: start with non-drug treatments, and use medicines carefully. Treatment varies with the cause and symptoms of your pain (NIAMS).

1. New (acute or subacute) low back pain

2. Chronic low back pain (longer than 12 weeks)

The ACP strongly recommends non-drug treatment first: exercise, multidisciplinary rehabilitation, acupuncture and mindfulness-based stress reduction (moderate-quality evidence), or tai chi, yoga, motor control exercise, progressive relaxation, EMG biofeedback, low-level laser therapy, operant therapy, cognitive behavioral therapy (CBT) or spinal manipulation (low-quality evidence) (ACP guideline, 2017). Multidisciplinary rehabilitation that addresses the physical, psychological and social sides of pain can reduce pain and disability, with moderate-quality evidence that this kind of rehabilitation works better than usual care (AAFP). CBT usually means 10 to 20 sessions with a therapist who helps you change the thoughts and habits that make pain harder to live with (MedlinePlus).

3. Physical therapy

A physical therapist first works to ease your pain, then teaches you ways to prevent it coming back, including stretching and strengthening exercises when the time is right (MedlinePlus). Exercise therapy works as well as other treatments for acute low back pain and helps a little with pain and function in chronic low back pain, and early, guideline-based physical therapy has been linked to much lower health care use and costs (AAFP).

4. Medicines

We don’t list doses; ask your doctor or pharmacist which medicine, if any, is safe for you.

5. Injections and procedures

If pain doesn’t improve with medicines, physical therapy and other care, a doctor may suggest an epidural steroid injection (MedlinePlus). Injections are mainly used for specific problems, such as pain that travels down the leg because a nerve is pressed or irritated (NIAMS). A Cochrane review found no strong evidence for or against injections for low back pain in general (AAFP). Other options for some people include radiofrequency treatment of the nerves and spinal cord stimulation (NIAMS).

6. Surgery

Surgery may be suggested when other treatments haven’t helped, but not everyone is a candidate (NIAMS). It can help people with specific problems — a herniated disc, spinal stenosis or spondylolisthesis (NIAMS). Relatively few people with ordinary “mechanical” low back pain benefit from it. Apart from urgent cases such as worsening leg weakness or cauda equina syndrome, the American Pain Society recommends offering surgery only to people whose back pain has been disabling for more than a year (AAFP).

Who treats back pain

Family doctors, physical therapists, pain specialists, physiatrists (rehabilitation doctors), orthopaedists, neurologists, neurosurgeons and rheumatologists all treat back pain, depending on the cause (NIAMS).

What it costs

  • Physical therapy: about $50–$350 or more a session without insurance, or a $10–$75 copay or 10%–50% coinsurance with it (cost guide: CostHelper). Medicare Part B covers medically necessary outpatient PT when your provider certifies you need it; you pay 20% of the approved amount after the deductible (Medicare.gov).
  • Acupuncture under Medicare: since January 21, 2020, Medicare has covered acupuncture for chronic low back pain (CMS) — see the acupuncture section below for the rules.
  • Prescription medicines, injections and surgery: MBHA cost estimate being researched.

Find a medical doctor in our directory

Approach 2 of 6

Chiropractic

Spinal manipulation — a hands-on adjustment of the spine — is the basis of chiropractic care, and most chiropractors use other treatments too, such as massage and soft-tissue work (MedlinePlus).

What a visit is like

The first visit usually takes 30 to 60 minutes and includes questions about your health and a physical exam. Treatment often starts at the first or second visit. A chiropractor may suggest two or three short sessions a week at first, then fewer as you improve, usually over several weeks (MedlinePlus).

What the research says

  • Acute low back pain: a 2017 analysis of 15 studies (1,699 people) found moderate-quality evidence that spinal manipulation brings a modest improvement in pain — similar to the benefit from NSAIDs — and in back function (NCCIH). An earlier Cochrane review was less positive, finding low- to very-low-quality evidence of no difference compared with sham or inactive treatments (Cochrane review, 2012).
  • Chronic low back pain: a 2019 review of 47 trials (9,211 people) found that manipulation or mobilization relieved pain about as well as other recommended treatments, such as exercise, and improved function slightly more (NCCIH, review, BMJ, 2019). A 2011 Cochrane review similarly found no meaningful difference between manipulation and other treatments (Cochrane review, 2011).
  • Guideline: the ACP lists spinal manipulation as an option for both acute and chronic low back pain, based on low-quality evidence (ACP guideline, 2017).
  • Neck pain: spinal manipulation can help acute neck pain, and manipulation or mobilization may reduce chronic neck pain and improve function, though the studies were small and mixed (NCCIH).

In plain terms: spinal manipulation is a reasonable option that helps about as much as other recommended treatments — not a cure, and not clearly better than exercise.

Safety

  • Mild, short-lived side effects are common — more pain or discomfort, stiffness or headache, usually gone within 24 hours. Serious problems, such as spinal or nerve injury or stroke, have been reported but are very rare. The risk may be higher if you have other health problems, so share your full health history and medicines with the practitioner (NCCIH).
  • Neck manipulation and stroke: neck manipulation has been linked to small tears in the arteries of the neck (cervical artery dissection), which are rare but can cause a stroke. Experts disagree about whether manipulation actually causes these tears, but patients need to be told about the possible risk (NCCIH). The American Heart Association says the risk is probably low and that patients should be informed of the association before neck manipulation (AHA/ASA statement, 2014).
  • When not to have manipulation: over a fracture or bone tumor, with severe osteoporosis, or with a badly pinched nerve causing numbness, tingling or weakness in the arms or legs (MedlinePlus). For people with ankylosing spondylitis who have spinal fusion or advanced spinal osteoporosis, rheumatology guidelines strongly recommend against spinal manipulation (ACR/SAA/SPARTAN, 2019) — see our ankylosing spondylitis guide.

As a precaution, MBHA suggests seeing a medical provider first if you have any of the red-flag signs above, and talking through the risks and alternatives with your chiropractor before any neck manipulation.

Medicare coverage

Medicare Part B covers only adjustments of the spine by a chiropractor to correct a subluxation (when spinal joints don’t move properly), done by hand or with an “activator” device. It doesn’t cover other services or tests a chiropractor orders, such as X-rays, massage or acupuncture. You pay 20% of the Medicare-approved amount after the deductible (Medicare.gov).

What it costs

Find a chiropractor in our directory

Approach 3 of 6

Acupuncture

In the United States, acupuncture is most often used for pain such as back, joint or neck pain (NCCIH).

What the research says

  • A 2017 evaluation of 49 studies with more than 7,900 people found a modest benefit for acute low back pain and a moderate benefit for chronic low back pain (NCCIH).
  • For back or neck pain, a 2018 review found acupuncture worked better than no treatment (12 studies, 8,003 people) and better than sham (simulated) acupuncture (10 studies, 1,963 people). The gap over sham was smaller than the gap over no treatment, and the pain relief was comparable to that of NSAIDs (NCCIH).
  • In an analysis of 20 studies (6,376 people) with back pain and other painful conditions, the benefits lasted a year after treatment ended for every condition studied except neck pain (NCCIH).
  • Guideline: the ACP includes acupuncture as a first-line option for chronic low back pain (moderate-quality evidence) and as an option for acute low back pain (low-quality evidence) (ACP guideline, 2017, NCCIH).

In short: acupuncture may add some relief, especially for chronic low back pain, used alongside — not instead of — staying active and exercising.

Safety

Relatively few complications have been reported. Problems have come from non-sterile needles and poor technique; the FDA requires acupuncture needles to be sterile and single-use, and most states license acupuncturists (NCCIH). MBHA suggests telling your acupuncturist if you take a blood thinner or are pregnant.

Medicare coverage for chronic low back pain

  • Since January 21, 2020, Medicare covers acupuncture — including dry needling — for chronic low back pain only (CMS, Medicare.gov).
  • “Chronic low back pain” here means pain that has lasted 12 weeks or longer, has no known body-wide cause (such as cancer that has spread, or an inflammatory or infectious disease), and isn’t linked to surgery or pregnancy (Medicare.gov).
  • Medicare covers up to 12 treatments in 90 days. If you improve, it covers 8 more, for a maximum of 20 in 12 months. If you aren’t improving, further treatments aren’t covered and you’d pay the full cost (Medicare.gov).
  • Medicare can’t pay licensed acupuncturists directly. You must get acupuncture from a doctor or another provider (such as a nurse practitioner or physician assistant) who has a master’s or doctoral degree in acupuncture or Oriental Medicine from an accredited school and a current, full state license to practice acupuncture (Medicare.gov). Other staff who meet the same degree and license rules may provide it under supervision (CMS).
  • After the Part B deductible, you pay 20% of the Medicare-approved amount (Medicare.gov).

What it costs

Published cash prices run about $125–$230 for a first private visit and $90–$185 for follow-ups; community clinics about $50–$90 a visit (The Pricer). A course of several sessions adds up, so ask about package prices and check your insurance.

Find an acupuncturist in our directory

Approach 4 of 6

Herbal medicine

A few plant remedies have been tested for low back pain. The evidence is limited, the studies are small and the products tested were specific standardized extracts, so results may not apply to what you buy in a store. Herbal products can also have side effects and interact with medicines (NCCIH).

What the research says

A 2014 Cochrane review looked at 14 randomized trials (2,050 people) of herbal medicine for non-specific low back pain (Cochrane review, 2014):

  • Capsicum (cayenne) cream or plaster, applied to the skin, probably eases chronic low back pain more than a placebo (3 trials, 755 people, moderate-quality evidence). It’s unclear whether it helps acute pain.
  • Devil’s claw, taken by mouth, may ease pain in the short term better than a placebo (2 trials, 315 people, low-quality evidence).
  • White willow bark, taken by mouth, probably eases pain in the short term better than a placebo (2 trials, 261 people, moderate-quality evidence).
  • Comfrey ointment, Brazilian arnica gel and lavender oil applied with acupressure each had a single small trial with low- or very-low-quality evidence.
  • No significant side effects were reported in the trials, but reporting was generally poor, and the authors called for larger, well-designed trials against standard treatments.

The NIH agrees that cayenne used on the skin may help, and that devil’s claw, white willow bark, comfrey, Brazilian arnica and lavender oil might be beneficial (NCCIH).

Safety of the most-used herbs

  • White willow bark contains salicin, the compound aspirin was developed from, and may cause aspirin-like side effects, including effects on blood clotting. Don’t take it if you take warfarin or another blood thinner (higher bleeding risk), take NSAIDs (higher risk of stomach damage and bleeding), are sensitive to aspirin, or have asthma or other breathing problems. Never give it to children, because of the risk of Reye syndrome, and stop it before surgery (Memorial Sloan Kettering).
  • Devil’s claw has caused indigestion, and ulcers and stomach bleeding have been reported. One case of raised blood pressure has been reported, and it may interact with many medicines processed by the liver, although the evidence on that is conflicting (Memorial Sloan Kettering).
  • Comfrey contains compounds that are toxic to the liver, and liver damage has been reported when it is taken by mouth; in 2001 the FDA advised dietary supplement makers to remove comfrey products from the market (Memorial Sloan Kettering). Never take it by mouth.

Before you take any herb or supplement, show it to your doctor or pharmacist — especially if you take a blood thinner, an NSAID or other pain reliever, or several prescription medicines, or if you are pregnant or breastfeeding, or planning surgery. “Natural” doesn’t always mean safe, supplements may interact with medicines or raise bleeding risk around surgery, and some products have been found to contain hidden prescription drugs (NCCIH). We don’t list doses here, and no herb should delay care for the red-flag signs above.

Approach 5 of 6

Massage therapy

Massage is one of the most popular ways people try to ease a sore back. It can feel good and may bring short-term relief; the research behind it is limited.

What the research says

  • Cochrane review: 25 trials (3,096 people) found that massage improved pain only in the short term, for acute, subacute and chronic low back pain. Compared with no treatment or sham treatment, it also helped function in the short term for subacute and chronic pain. The evidence was low or very-low quality, and the authors said they had “very little confidence” that massage is an effective treatment (Cochrane review, 2015).
  • Longer term: a 2018 government review found slightly greater effects on pain and function 1 to 6 months after treatment compared with sham massage or usual care, but no evidence of an effect at 6 to 12 months (NCCIH).
  • Guideline: the ACP includes massage as an option for acute or subacute low back pain but not for chronic low back pain (NCCIH, ACP guideline, 2017).
  • Neck and shoulder pain: massage may help, but the benefits may last only a short time (NCCIH).

Safety

No serious side effects were reported in the Cochrane trials; a temporary increase in pain was the most common problem (Cochrane review, 2015). Rare serious problems — a blood clot, nerve injury or broken bone — have been reported, sometimes with vigorous deep-tissue massage or in older adults (NCCIH). MBHA suggests telling your therapist about osteoporosis, blood thinners, recent injury or surgery, and asking for gentle pressure. Don’t use massage to put off seeing a provider about red-flag signs.

What it costs

Find a massage therapist in our directory

Approach 6 of 6

MBHA Wellness Coach

Much of what helps back pain happens between appointments. An MBHA Wellness Coach can help you build these habits — alongside, never instead of, your medical care.

Keep moving — don’t rest in bed

  • Bed rest is not recommended. If you have no sign of a serious cause, stay as active as possible (MedlinePlus); staying in bed for more than 1 or 2 days can make back pain worse (MedlinePlus).
  • A Cochrane review found that people with acute low back pain who were advised to stay active had slightly less pain and better function than those advised to rest in bed (Cochrane review, 2010).
  • A gradual plan: ease off normal activity only for the first couple of days, avoid heavy lifting and twisting for about 6 weeks, and after 2 to 3 weeks slowly start exercising again — beginning with walking, a stationary bike or swimming (MedlinePlus).

Exercise for the long run

Regular exercise can help prevent low back pain and reduce how much it gets in the way of daily life (NINDS). A complete program includes aerobic activity, stretching and strength training, especially for the stomach (core) muscles (MedlinePlus). Tai chi, yoga and other exercises that build balance and strength can also lower your risk of falls (NIAMS). Add exercises gradually, and ask your doctor or physical therapist which ones are right for you (NIAMS).

Lifting, sitting and everyday habits

Sleep

Poor sleep, along with depression and anxiety, can make back pain more frequent and more severe (NIAMS). Try sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees (NIAMS), and a coach can help you build a regular sleep routine.

Weight, bones and smoking

  • Keeping a healthy weight avoids extra stress and strain on your back, and a diet with enough calcium and vitamin D keeps your spine strong (NIAMS).
  • Smoking reduces blood flow to the lower spine, which can contribute to disc wear; it also raises the risk of osteoporosis and slows healing (NINDS). Quitting is one of the back-care steps MedlinePlus recommends (MedlinePlus).

Stress, fear and the pain cycle

Pain is affected by the body, the mind and life circumstances together (NINDS). Being afraid of hurting your back again is understandable, but avoiding movement for too long can weaken muscles, slow recovery and play a part in pain becoming chronic; getting support for worry, low mood and unhelpful thoughts about pain has been shown to improve chronic pain (NINDS). Mindfulness-based stress reduction and cognitive behavioral therapy are recommended options for chronic low back pain (ACP guideline, 2017), and relaxation methods such as yoga, tai chi or massage may help (MedlinePlus).

Pacing

Set realistic goals and build up in small steps — for example, short walks before longer ones (MedlinePlus). It can also help to think about how you cope: can you distract yourself, or accept some pain while still doing activities that matter to you (NIAMS)? A coach can help you plan a week that balances activity and rest, so you avoid both overdoing it and doing too little.

Another approach

Yoga & tai chi

Gentle mind-and-body exercise is one of the non-drug options the American College of Physicians recommends trying first for chronic low back pain (ACP guideline, 2017).

Yoga

  • A 2022 Cochrane review of 21 trials (2,223 people) found yoga slightly better than no exercise for back-related function and pain at three months, though the difference may be too small to matter much to patients. Yoga worked about as well as other back exercise for function (Cochrane review, 2022, NCCIH).
  • A 2020 government report of 10 studies (1,520 people) found yoga improved pain and function for up to 12 months, with effects similar to exercise and massage (NCCIH).
  • Safety: yoga is generally safe for healthy people when done properly with a qualified instructor, but injuries can happen, and older adults need extra care (NCCIH). In trials, people doing yoga were more likely than people not exercising to report side effects — mainly more back pain — but about as likely as people doing other exercise (Cochrane review, 2022).

Tai chi

  • A 2019 review of 10 studies (959 people) cautiously concluded that tai chi, alone or added to physical therapy, may reduce pain and improve everyday function such as carrying groceries or climbing stairs (NCCIH).
  • Tai chi appears to be safe; side effects in studies were no more common than with other activity or no activity (NCCIH).

Whichever you choose, start slowly with a qualified teacher, tell them about your back, and pick the one you enjoy enough to keep doing.

What it costs

Cost estimate being researched.

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Sources

This page is for education only and is not medical advice. Costs are typical U.S. ranges and estimates; yours will depend on your provider, location and insurance. Talk with your doctor before starting, stopping or combining any treatment. In an emergency, call 911. See our disclaimer.

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The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)(3) organization and does not endorse any particular products or practices. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. We strongly recommend that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition. MBHA provides administrative support, education and navigation — not medical, legal or tax advice — and cannot guarantee claim, billing or fundraising outcomes. MBHA is not an emergency service: in an emergency, call 911 or go to the nearest emergency room.