How to Ease Back Pain: What Works and What to Avoid

Clinically reviewed by Dr. Seth Hill, DC, President, Auto Injury Chiropractic. Last reviewed October 2026.

A Georgetown University report puts the scale of back pain in the United States at 65 million people, with 16 million adults living with long-term pain.

Chances are you or someone close to you has dealt with it.

Back pain gets in the way of everyday life, from playing with your kids to getting through a workday, and it is behind about 83 million missed work days each year.

There are steps you can take to ease back pain, starting today.

How to fix back pain

A few simple things help:

1. Adjust your posture

Slouching, bending at the waist to lift something heavy, and leaning forward over the sink all load the back in ways it does not handle well. 

Poor posture adds pressure on the spine and strains the muscles, discs, and joints of the lower back. Stand tall and gently brace your stomach when you walk.

2. Get some exercise

Rest is not always the answer for back pain. Staying active, especially with aerobic exercise, often helps more.

Aerobic exercise improves blood flow, which moves nutrients to the soft tissues and can support healing (Gordon and Bloxham, 2016).

3. See a chiropractor for back pain

If your back pain is not settling, see a chiropractor. Chiropractic treatment and massage may be what you need.

We start with a consultation and exam: your range of motion, whether a disc is involved, and what is driving the pain. Then we build a treatment plan for your low, mid, or upper back pain.

What causes lower back pain?

• Muscle strains
• Soft-tissue injuries
• Car accident injuries

How long does back pain take to go away?

It depends on the cause. Most soft-tissue injuries heal on a 12-week active-recovery window, and the tissue keeps strengthening for up to a year. Your plan starts at 2 to 3 visits a week and tapers as you improve. We measure your progress at every re-exam, so your visits follow your exam, not the calendar.

Get lower back pain treatment from Auto Injury Chiropractic

Back pain, even severe lower back pain, can be treated. If the steps above are not enough, we are here to help.

Schedule an appointment with a chiropractor for back pain today. Book at the clinic nearest you below.