For many older adults, chronic low back pain is more than just an inconvenience — it’s a daily struggle that can make even the simplest tasks feel impossible.
But new research funded by the National Institutes of Health (NIH) in the US has found fresh hope: acupuncture may help ease the burden of chronic low back pain.
The study, titled BackInAction, followed 800 adults aged 65 and over who had been living with low back pain for at least three months. Participants were split into groups — some received only their usual medical care, while others also received acupuncture sessions.
Study participants who received acupuncture were offered up to 15 treatments over three months, with one group also receiving six “maintenance” sessions over the following three months. At different points — three, six, and 12 months into the study — participants reported how their pain and physical limitations were affecting their daily lives, including their ability to perform everyday activities.
The results were encouraging. At the six- and 12-month marks, those in the acupuncture groups not only experienced reduced pain disability but also reported less pain intensity, greater physical function, and even fewer anxiety symptoms compared to those who had only standard care.
“Of the different treatments we have for chronic low back pain, most have a somewhat modest effect. They often reduce pain by about a third at best and can help people function better,” said lead author Lynn L. DeBar, Ph.D.
“Our clinical results suggests that acupuncture is working as well as many things that are more familiar to people. We found that the size of this effect, while modest, was positive and sustained.”
With chronic back pain impacting independence, mobility, and quality of life for so many, the findings suggest acupuncture could be an important tool for helping older adults stay active and engaged.
While acupuncture shows promise in clinical settings, experts say everyday remedies like stretching and gentle movement can also make a big difference in easing back pain.
That’s where wellness coach and massage therapist James Moore comes in. On his TikTok account, he recently shared a simple 10-second stretch using just a doorframe — a move he says can quickly release tension and improve mobility.
Moore’s simple stretch involves holding onto a doorframe and positioning your ankle over the opposite knee. Then bend your supporting leg until you’ve descended into a squat, using the door frame for stability.
Moore suggests holding that position for 10 seconds and then changing legs.
“It stretches your glutes which helps reduce low back pain and increase mobility,” he told viewers.
@moorewellness Reduce your back pain with this stretch #backpain #painrelief #selfcare #howtostretch ♬ BANANA SHAKE (SPED UP) – HUS
From centuries-old practices like acupuncture to quick modern hacks like a doorframe stretch, older adults have more tools than ever to help ease pain, protect their independence, and keep moving with confidence.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.
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