4 Ways To Improve Back Pain Without Surgery
March 05, 2025
Spine-related issues become more common as people age, but they’re manageable. Many conditions affecting the spine can be resolved without surgery.
“Many elements of back pain can be fixed with conservative management, especially with physical therapy, core strengthening and exercising,” says Shalin Shah, D.O., an orthopedic surgeon in Aberdeen, New Jersey.
Common Causes for Back Pain
Older adults are more likely to experience spine degeneration, through no fault of their own.
“Normal wear and tear leads to degenerative changes in the spine,” Dr. Shah says. “Those changes can often correlate with pain, discomfort and disability.”
As people age, arthritis of the spine is more common. Movement-related injuries are also more likely to arise in older adults.
“Elderly people, just by nature of growing older, may develop arthritis in their backs,” Dr. Shah says. “Bending and lifting the wrong way are also common causes of pain and injury among older adults, which is why proper mechanics are important to understand.”
The spine is commonly injured because it plays a central role in most movements and activities.
“The spine is the structural support system of the skeleton,” Dr. Shah says. “That’s why maintaining it is very important.”
When to See a Doctor for Back Pain
Back pain often improves within a week or two after an injury. If it doesn’t resolve or is accompanied by weakness, see your doctor.
“If pain persists, then it’s worth getting an evaluation,” Dr. Shah says. “But not every injury necessarily requires surgery.”
Some doctors send patients to physical therapy, where they work to strengthen their back. Other times, doctors recommend exercises and lifestyle changes to improve spine health.
The average person with back pain rarely needs surgery. “Instead, I would suggest that they work on core exercises,” says Dr. Shah.
How to Improve Back Pain & Manage Your Spine Health
Implement these four habits to maintain or improve your spine health:
- Learn to lift properly. Many people hurt their backs because they pick things up the wrong way. When you have something heavy to lift, rely on your legs for strength.
“They should bend at the knees and hips,” Dr. Shah says. “Don’t lift with your back; push through your legs to lift.”
- Strengthen your core. The muscles in your back and and surrounding the spine help to support your spine. Working your core muscles strengthens and stabilizes your spine and decreases your risk of injury.
Your abs are part of your core, but that’s just one set of muscles there.
“The core is more than just the six-pack abdominals,” Dr. Shah says. “It’s the deep stabilizing muscles around the spine – the oblique muscles, the multifidus muscles.”
Two exercises to strengthen your core and improve spine health are:
- Superman back extensions. Lie face-down on the floor with your arms straight over your head. Lift your hands and feet off the ground, hold for a few seconds, then relax.
- Bicycle crunches. Lie on your back, knees bent, feet off the floor, hands behind your head. Do crunches, touching your left elbow to your right knee and your right elbow to your left knee, then repeat. Be sure to keep your lower back flat on the ground.
- Maintain a healthy weight. The more someone weighs, the more strain the weight places on the spine.
“Decreasing weight can improve back pain,” Dr. Shah says. “Patients often have substantial relief when they lose the excess weight.”
- Eat a healthy diet. For a healthier spine, choose bone-strengthening foods rich in calcium and vitamin D. Milk, cheese and broccoli contain calcium, while salmon and eggs contain vitamin D.
If you don’t get enough calcium and vitamin D through diet, take supplements. Adults should take:- 1,000 mg calcium (women 18-50, men 18-70)
- 1,200 mg calcium (women over 50, men over 70)
- 600 IU vitamin D (men and women, 18-70)
- 800 IU vitamin D (men and women over 70)
You don’t need to wait for pain or injury to manage your spine health. Being proactive may keep you from experiencing back pain.
“The average person can work on core exercises on a regular basis for prevention,” Dr. Shah says. “Strengthening your spine helps reduce your risk of injury.”
Next Steps & Resources:
- Meet our source: Shalin Shah, D.O.
- To make an appointment with Dr. Shah or a doctor near you, call 800-822-8905 or visit our website.
- Learn more about spine care and orthopedics at Hackensack Meridian Health.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
