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If you’re experiencing back pain, you’re not alone. Back pain affects more than 80% of Americans at some point in their lives, and causes an estimated $50 billion in lost work and medical costs annually. Fortunately, most back pain isn’t serious and will go away with rest and minimal treatment, but if it persists you may be ready to expand your situation to target your back pain. Here are some signs that it might be time to talk to your doctor about your back pain before it gets worse. What Makes You Tick One of the best ways to relieve back pain is by doing stretches for back pain and sciatica. A strong core leads to better posture, so improving your core strength is key. Working out can also help you stay limber, which keeps stress from building up around your spine and causing more pain. If there’s one thing doctors know about low back pain relief it’s that regular exercise helps lower your risk of suffering from back strain or getting injured—meaning a round of stretching followed by a workout might be exactly what you need to reach your fitness goals without triggering another bout of sciatic-induced paralysis. Prescription meds The best way to relieve back pain long-term is by keeping your muscles and joints loose and limber. Exercise, stretching, yoga—even brisk walking or jogging—can help, as can strengthening exercises that target your core muscles (your abdominal and lower back muscles) and those in your buttock area. If you suffer from lower back pain regularly, consider seeing a physical therapist for specific stretches and exercises for lower back pain relief. OTC Medications To help treat your back pain, try taking over-the-counter (OTC) medications such as ibuprofen or acetaminophen. Some back pain relief exercises can be performed without a doctor’s supervision. One example is stretching; you can use it to relax and strengthen muscles that are helping to relieve your back pain. It is also important for maintaining good posture and promoting health throughout your body by strengthening weak muscles around joints or other areas that could lead to future injury. When using these stretches for lower back pain, hold each position for about 30 seconds before moving on. If you experience any discomfort while doing these stretches, discontinue them immediately and consult a professional such as a physical therapist or physician. Surgery It’s not uncommon for people with chronic back pain to consider surgery, especially if they have been advised by their doctor that they’re a good candidate. Whether or not surgery is right for you depends on your individual circumstances—not all back surgeries are created equal. After consulting with your doctor, make sure you take time to research other possible treatments as well. The more information you have about various treatment options and their outcomes, the easier it will be for you to make an informed decision about your future. Chiropractic Not everyone needs back surgery—in fact, it's best to avoid it if you can. A visit with a chiropractor may be just what you need to get some relief from lower back pain. Chiropractors don't actually do any healing themselves, but they work by manipulating your spinal column and joints, which in turn can help ease pain. The downside is that chiropractic care isn't covered by most insurance plans and costs around $30 per visit on average. For people with limited budgets or who are nervous about trying chiropractic for the first time, low-cost exercises for back pain might be a good place to start. Other options include yoga and physical therapy; however, these aren't covered by insurance either. Massage Therapy Research has shown that low back pain stretches are effective in treating lower back pain, especially when coupled with a healthy lifestyle. Stretching and moving around regularly helps keep your body loose and helps reduce stiffness. It’s also beneficial to eat well and exercise—especially yoga for back pain or other activities that target your core muscles, like swimming or cycling. Yoga is especially useful for relieving stress and teaching you better breathing habits, both of which can help relieve tension in your upper body—which can aggravate painful lower back spasms and loosen tight neck muscles, which may have contributed to your problem in the first place.