Surprising Drug-Free Secret to Easing Back Pain

Back pain is serious business. But it’s seldom taken seriously.

It can affect almost everything you do, interfering in daily activities, from walking to everyday chores like cooking and cleaning.

The pain can range from a dull ache to debilitating muscle spasms. At its worst, it can even be hard to get out of bed.

Once thought of as a young folk’s problem, we now know back pain is also quite common in seniors. In fact, up to 85 percent of older adults have musculoskeletal pain, with 70 percent of them suffering from back pain.

But what if I told you that you already have access to a back-pain fix that’s safe, free, and EFFECTIVE?

If you’ve ever gone to your doctor about your back pain, you already know there’s a disturbing lack of quick, safe, and effective solutions.

Risky painkillers, heavy-duty muscle relaxants, and some vague advice about “strengthening your core” are the most common “treatments.”

But it turns out the real fix might be hiding right inside your own mind

Now wait, before you roll your eyes and dismiss this as some hippie-dippy nonsense, hear me out. Solid scientific evidence shows that practicing mindfulness can significantly reduce back pain.

In fact, a clinical trial published in the journal Neuropsychopharmacology supports using the mind to ease back pain.

Using a randomized, double-blind, crossover study, researchers compared the effects of mindfulness meditation training to a placebo-mindfulness technique.

Mindfulness meditation was the CLEAR winner, proving to be more effective at reducing movement-evoked chronic pain.

So, what exactly IS mindfulness? It’s simple: paying attention.

As strange as it sounds, focusing on your breathing and shutting out distracting thoughts can train your brain to better manage pain.

Mindfulness doesn’t require you to be in a particular location, there’s no chanting, and props like incense or candles aren’t necessary. Instead, you simply need to focus on “the now.”

The cool thing is, you can turn almost any activity into a mindful one. For example, washing the dishes.  Next time you have a full sink that needs washing, concentrate fully on the task, not allowing any outside thoughts.

Pay attention to the warmth of the water on your hands, the sounds of the dishes clinking together, the way your feet feel on the ground, and even the texture of the sponge and dish towel. If you find your mind wandering, refocus on the task.

You can practice mindfulness meditation anywhere: in the shower, mowing the lawn, talking to a friend… it’s that easy.

But if you’d like a little more guidance to get started, free or low-cost smartphone apps will walk you through different kinds of mindfulness sessions, including ones that focus specifically on chronic pain. You can also check online for free videos.

Don’t just take my word for it, though. Try mindful meditation and discover the difference it can make in relieving your chronic back pain.

P.S. Mindfulness isn’t the only effective back pain solution. Check out my other drug-free hacks for true back pain relief.


Khatib, L., Dean, J.G., Oliva, V. et al. The role of endogenous opioids in mindfulness and sham mindfulness-meditation for the direct alleviation of evoked chronic low back pain: a randomized clinical trial. Neuropsychopharmacol. 49, 1069–1077 (2024).

Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More Free Articles

Diet Trick Slashes Multiple Sclerosis Risk

Multiple sclerosis (MS) only strikes younger people… right? So, if you’ve reached your senior years, you should be in the clear. Not so fast. It turns out the number of older folks being diagnosed with MS is rising. In fact, it has been since the 1970s right along with the overall number of diagnoses—it’s just...

Read This

Man smells lemon to test his heart health

Could Your NOSE Save Your Life?

The human body is both super weird and incredibly cool. Case in point: There’s evidence that our sense of SMELL can send us secret signals… About our HEART. That’s right, your nose could be trying to tell you something about your ticker. And not listening could be a fatal mistake. As odd as it sounds,...

Read This

7 BETTER THAN Soda Alternatives

Some folks may be tired of hearing me say soda is the devil, but I’m going to repeat it anyway because it is. After all, soda is stuffed with harmful, inflammatory sugar. And if there’s one change you can make that will have a HUGE impact on your health, it’s swearing off the sweet stuff....

Read This

“Emotional” Trigger Sends Stroke Risk Soaring 56%

Back in the day, we didn’t “talk about our feelings.” Instead, we were supposed to quietly suffer and pretend everything was fine. Thankfully, that has started to change. We now understand you can’t separate physical and mental health. They’re one and the same. In fact, mental health—loneliness in particular—has been making headlines the last few...

Read This

Senior man in blue shirt holds up hearing aid

Mailbag: Are Hearing Aids Worth It?

“My hearing seems to be deteriorating, and I often find myself asking people to repeat themselves. My kids want me to get hearing aids, but is it really worth it?” – George Hi George, I totally understand your concerns about investing in hearing aids. It’s a big decision, and it’s natural to wonder if it’s...

Read This

Citrus Secret to Better Heart Health REVEALED

Looking out for your heart health is VITAL as you age. After all, we only get ONE ticker that’s got to last us a lifetime. And you’re not going to believe this, but a powerful tool for boosting our heart health has been hiding in plain sight all along. Even worse, we’ve been tossing it...

Read This

Dig Up This Sleep Solution in Your Own Backyard

Getting a good night’s sleep as you age can sure be a challenge! Desperation for getting some decent shuteye can have you trying every potion, device, and technique on the planet. But what if the solution is the earth itself? Let me explain… A new study published in the Journal of Affective Disorders found that...

Read This

Cracking the Vitamin D Dosage Code

When it comes vitamin D, I might be accused of sounding like a broken record. (Well, by those old enough to understand the reference, anyway.) But I’ll risk that reputation, because it really IS a vital vitamin. After all, vitamin D is essential for MANY health-related functions, including… Maintaining strong bones by promoting calcium absorption...

Read This

MILLIONS on Statins Who Shouldn’t Be

Looks like the statin-pushers have finally run out of excuses to peddle their pills to everyone with a pulse. Of course, I’ve already been banging this drum for years. Statins are NOT the miracle cure Big Pharma wants you to believe. Instead, they come with a laundry list of side effects that can make your...

Read This

Six Simple Hacks to BEAT Morning Congestion

As we celebrate America’s independence today, we honor the enduring spirit of freedom that has defined our nation for generations. May this Fourth of July remind us of the blessings of liberty and the strength of our united country. A frustrated patient recently asked me why she wakes up feeling congested so often. Unfortunately, opening...

Read This