New research reveals mindfulness practices can significantly reduce back pain and opioid dependency, offering hope to millions of Americans suffering from chronic pain.
At a Glance
- Mindfulness and Cognitive Behavioral Therapy (CBT) improved pain, physical function, and quality of life in adults with chronic low back pain who were taking opioids
- A major study involving 770 adults across three cities found benefits lasting up to 12 months after treatment
- Participants reported reductions in pain intensity and decreased reliance on opioid medications
- Proper exercise techniques, including correct deadlift form, can prevent back pain before it starts
- These non-invasive approaches offer alternative solutions to America’s opioid and chronic pain epidemics
Mind Over Back Pain: A New Approach to Treatment
Chronic low back pain remains one of America’s leading causes of disability, affecting millions who often rely on opioid medications for relief. Now, groundbreaking research from Penn State College of Medicine and the University of Wisconsin-Madison offers new hope. In what researchers describe as one of the largest studies of its kind, eight weeks of mindfulness practices or cognitive behavioral therapy significantly improved pain levels, physical function, and overall quality of life for chronic back pain sufferers—with benefits persisting for up to a year after treatment concluded. The study involved 770 adults across treatment centers in Madison, Boston, and Salt Lake City, all of whom had been using opioids to manage their chronic back pain.
The comprehensive research, published in JAMA Network Open, compared the effectiveness of both mindfulness-based therapy and cognitive behavioral therapy for patients with opioid-treated chronic pain. Participants were randomly assigned to one of these interventions, with sessions conducted over an eight-week period.
Both approaches taught patients techniques to redirect negative thought patterns, practice mindfulness at home, and perform daily body scans to assess pain levels. These techniques provided patients with self-regulated tools they could use independently, without relying solely on external interventions like surgery or medication.
How Mindfulness Changes Pain Perception
Unlike traditional pain management approaches that focus primarily on the physical aspects of pain, mindfulness and CBT address the psychological components that often amplify suffering. The study was intentionally designed with input from an advisory panel that included clinicians, community organizations, and patients themselves. This collaborative approach ensured the interventions would be practical and beneficial for real-world application. The research received support from the Patient-Centered Outcomes Research Institute (PCORI) and several academic institutions, highlighting the growing recognition of mind-body techniques as legitimate medical interventions.
“People think of chronic pain as a physical condition that requires a physical intervention,” said Eric Garland, one of the researchers. “These therapies aren’t a total cure, but they teach people how to develop the inner resources they need to cope with chronic pain and to live a better life.”
The results were particularly notable given the severity of the participants’ conditions. “The people in this study had quite severe back pain that interfered with their life and was bad enough to need opioid medication. Usually, in that condition, people don’t really get better over time on their own,” explained Bruce Barrett, one of the lead researchers. This makes the improvements seen through mindfulness and CBT even more significant, suggesting these approaches may offer relief even for those with severe, long-standing pain conditions.
Preventing Back Pain Through Proper Movement
While mindfulness offers promising treatment for existing back pain, prevention remains the best approach. Many Americans develop back pain through improper exercise techniques, particularly during strength training exercises like deadlifts. Fitness experts emphasize that back pain during deadlifting might be common but shouldn’t be considered normal. Most cases occur due to poor approach and execution of the lift. Common mistakes include rounding the back, hyperextending after lifting, failing to engage the core muscles, starting with the bar too far away from the body, and not beginning from a proper dead stop position.
“Back pain when deadlifting might be common, but it shouldn’t be normal,” says trainer Tony Gentilcore, C.S.C.S., owner of CORE in Boston.”
Proper technique involves maintaining a straight spine throughout the movement, fully engaging both core and lat muscles, keeping the bar close to the body, and initiating the lift with a push from the legs rather than pulling with the back. Strength coaches recommend that beginners start with moderate weight to master proper form before gradually increasing load. Additionally, adequate rest between sessions is crucial—experts suggest allowing 48 to 72 hours between deadlifting workouts to prevent overuse injuries and give muscles time to recover properly.
A Comprehensive Approach to Back Health
The emerging research suggests that the most effective approach to back pain combines preventative physical techniques with mindfulness practices. “Both mindfulness and cognitive behavioral therapy were shown to be safe, effective treatments, providing lasting benefits for people with opioid-treated chronic back pain,” noted Aleksandra Zgierska, one of the study’s authors. As America continues to battle both chronic pain and opioid dependency epidemics, these non-invasive, self-regulated approaches offer promising alternatives that empower patients without side effects or dependency risks.
“The goal of pain management is to improve quality of life, increase function, and reduce the sense of suffering,” explains Penney Cowan, a pain management expert.
For the millions of Americans currently suffering from back pain, these research findings provide both practical tools and renewed hope. By combining mindful movement, proper exercise technique, and psychological approaches to pain management, many may find relief without relying solely on medications or invasive procedures.
As research continues to validate these approaches, they may become standard components of comprehensive back pain prevention and treatment programs nationwide.