In a 2002 Austrian study of 65 people who had herniated disks, researchers found that the combination of music and relaxation imagery significantly reduced lower-back pain. Everyone got standard medical care (painkillers, physical therapy), but half also listened to music and performed relaxation exercises every day. After 10 days, the music group reported less pain while climbing stairs, getting out of bed, and even sleeping. After 21 days, the music group’s overall pain was more than 40% less than the nonmusic group. “Music diverts your attention away from the ache. It also helps reduce stress hormones and muscular tension,” says researcher Franz Wendtner, a psychologist at the General Hospital of Salzburg. Here’s how to get started on your better-back plan. Be your own easy-listening DJ. “There is evidence that classical music or any quiet, calm, and relaxing music with slower rhythms has a relaxing effect on the brain,” says Wendtner. Try Bach or Debussy or a Willie Nelson ballad, or dust off Carole King’s Tapestry album. Breathe and chill out. Progressive muscle relaxation or simply following the physical sensation of breathing in and out can work. For details, find a relaxation tape or book at your local bookstore or library. Tune in—every day. Find a comfortable place to sit or lie down each day. Listen with headphones for added privacy. More from Prevention: 3 Simple Ways To Meditate
