10 Tips to Conquer Chronic Back Pain and Enjoy Pain-Free Living
According to ABS, in 2020-21, 15.7% of the total population had back pain as a chronic condition? Also, 6.4% of the people had severe bodily pain in the 4 weeks prior to the census. Moreover, in 2022, the total number of residents in North Sydney was 69,256, which means over 10,873 residents of the North Sydney LGA had back pain as their chronic condition and 4,432 people had severe bodily pain. As your body's main support structure, your back must be in top shape, but this is not always the case. Chronic back pain could indicate something is amiss with your health, diet, or lifestyle. Although back pain can be frustrating, it need not get the better of you. Follow these expertly curated tips to defeat back pain and enjoy a pain-free life.
1) Maintain a Good Posture
Concerningly, 34–50% of kids and teens maintain an incorrect posture, while under 20% of them have the right posture. In a mixed group, 70.5% of the sample reported musculoskeletal pain, with 75% complaining of lower back discomfort, which was linked to bad posture due to sedentariness and technology use.
Watch out for these signs of poor posture:
Rounded shoulders
Forward head position
Hunched back
Slouched sitting or standing
Uneven hips or shoulders
Protruding abdomen
When you notice the signs, here is how you can correct your posture:
Practise postural awareness throughout the day.
Sit and stand tall with your shoulders back and relaxed.
Align your ears with your shoulders, hips, and ankles when standing.
Use ergonomic chairs and desks.
Take breaks to stretch and move regularly. A study recommends devoting 20 seconds to intently looking at an object at a 20-foot distance at 20-minute intervals when using technology.
Strengthen your core muscles through exercises like planks.
Practise yoga or pilates.
Perform posture-correcting exercises like wall angles and chin tucks.
If your situation does not improve, consider professional help from a chiropractor.
2) Choose Exercise Over Rest
This might sound absurd, but exercising during back pain can help combat it. Inactivity is your worst enemy because it only worsens your pain. Prolonged rest leads to muscle deconditioning, making your road to recovery harder and longer. The right blend of exercise and education is essential. According to a study published in the American Journal of Epidemiology, activity decreased lower back pain by 35- 45% and even reduced sick leave due to the condition.
Here is why exercise trumps rest as a solution to chronic back pain:
Exercises strengthen the muscles supporting your spine, reducing current back pain and preventing future episodes.
Gentle stretches and yoga can loosen your back muscles.
Exercise increases blood flow to your back, encouraging healing and dissipating inflammation.
Regular physical activity helps you control your weight, depressurising your spine.
Exercise triggers the release of endorphins, natural painkillers, relief bringers, and mood improvers.
Staying active can help you cope with the emotional stress often accompanying chronic back pain.
Try these sensible, effective exercises for back pain—after getting the go-ahead from your healthcare provider:
Cat-cow stretches
Pelvic tilts
Bridging
Partial crouches
Bird dog
Child's pose
Wall sits
Swimming or water aerobics
Low-impact aerobic exercises
Modified yoga or Pilates movements
Pelvic floor exercises (Kegels)
Walking or stationary biking
3) Apply Ice or Heat
According to a study, thermotherapy and cryotherapy helped decrease the intensity of lower back pain. The group of patients was observed during four assessments spread over 15 days. Thermotherapy (heat application) works by dilating the circulatory vessels in your back and increasing blood flow to the target area, while cryotherapy (ice application) restricts circulation and briefly diminishes nerve activity, resulting in slight numbness.
Thermotherapy Options
Warm compress
Heating pad
Warm bath
Hot water bottle
Cryotherapy Options
Ice pack
Cold compress
Cold gel pack
Ice massage
When to Use Thermotherapy for Back Pain
Stiff or tense muscles
Muscle spasms
Chronic non-inflammatory back pain
When to Use Cryotherapy for Back Pain
Acute inflammation or swelling
Recent injury or strain
Sharp or stabbing pain
After exercise to reduce inflammation
4) Sleep Adequately
Chronic pain often goes hand in hand with not getting enough good sleep. Poor sleep quality can amplify your pain perception, retard your healing and tissue repair, and impair your mood and coping abilities.
This is how you can improve your sleep quality to decrease your sensitivity to chronic back pain:
Create a comfortable sleep environment.
Establish a consistent sleep schedule.
Practise relaxation techniques before bedtime.
Engage in regular physical activity.
Limit your caffeine and alcohol intake close to bedtime.
Use supportive pillows and mattresses. Medium-firm bedding is helpful if you experience chronic non-specific lower back pain. Research has shown that these mattresses enhanced sleep by 55% and caused chronic back pain reduction in 48% of the respondents.
Manage stress through mindfulness or meditation.
5) Manage Stress
A study demonstrated that people under intense stress are likely to experience ongoing, long-lasting pain in the lower back. Severe stress increases their risk of chronic lower back pain 2.8x. Stress management techniques can be medical or non-medical.
Choose from these options:
Deep breathing exercises
Progressive muscle relaxation
Guided imagery or visualisation
Mindfulness meditation
Yoga or gentle stretching
Biofeedback therapy
Journalling or expressive writing
Listening to calming music or nature sounds
6) Wear the Right Shoes
Wearing special shoe inserts for six weeks helped people's back pain and made their back work better, especially when compared to a lack of treatment. Unsupportive shoes or models with uneven pressure distribution can lead to vertebral misalignment, resulting in pain, tension, and inflexibility.
Remember these tips for picking the right footwear:
Opt for shoes with good arch support.
Look for cushioning in the heel and sole.
Ensure proper fit with enough toe room.
Prioritise shoes with a low heel or flat sole.
Choose shoes with a supportive and stable design.
Consider orthotic inserts for additional support.
Avoid high heels or very flat shoes. High heels affect the spine by altering the lordotic curvature in the lumbar region, leading to lumbar hyperlordosis and, eventually, back pain.
Test your shoes by walking around and assessing your comfort.
Select shoes appropriate for your daily activities.
7) Get Chiropractic Therapy
Out of a cohort of patients with lower back pain, 46% got the right care from chiropractic care. Chiropractic is an allied health profession with 6,285 registered practitioners in Australia. Chiropractors' methods do not involve drugs or surgery. They use their anatomy, physiology, kinetics, and biomechanics knowledge to relieve pain.
For back pain, a chiropractor may use hands-on, instrument-assisted, or therapeutic techniques to manipulate the spine in order to release tension, realign the vertebral column, and improve mobility and flexibility:
Spinal adjustments or manipulations
Mobilisation techniques
Soft tissue therapy
Stretching and strengthening exercises
Lifestyle and nutritional guidance
Electrical stimulation or ultrasound therapy
Heat or cold therapy
Traction or decompression therapy
8) Alter Your Workstation
Research has shown that people with long-lasting lower back pain were those who were more likely to sit still and not move around much when sitting down. People with desk jobs, especially those who worked from home, had a high likelihood of experiencing or developing lower back pain.
This is how your workstation can contribute to chronic lower back pain:
Poor chair ergonomics and lack of support
Incorrect monitor height, leading to strain
Inadequate lumbar support
Awkward keyboard and mouse placement
Prolonged sitting without breaks
Uncomfortable or unsupported foot positioning
Reaching or straining to access items
Repetitive movements and poor posture
Incorporate these workstation design recommendations to minimise chronic back pain:
Use an adjustable ergonomic chair with proper lumbar support.
Position your monitor at eye level.
Place your keyboard and mouse at a comfortable height and angle.
Ensure your feet are flat on the floor or supported by a footrest.
Take regular breaks to stand, stretch, or walk around.
Keep frequently used items within easy reach.
Maintain proper posture with your shoulders back and head aligned.
Consider a standing desk or a sit-stand workstation.
Use a cushion or lumbar roll for extra lower back support.
9) Try a Pain Relief Cream
Topical analgesic creams may provide temporary relief from chronic back pain. Peruse the label instructions, research, and consult with the right doctors before applying pain relief creams. Take extra care if you have allergies or sensitivities.
Look into products that match these descriptions for potential back pain relief:
Menthol- or camphor-based creams
Capsaicin cream (derived from chilli peppers)
Lidocaine patches or creams (numbing effect)
Arnica gel (a natural anti-inflammatory)
CBD- or hemp-infused creams
Eucalyptus oil-based creams
Tiger Balm (herbal blend with a warming sensation)
NSAID-based topical gels
Magnesium oil or lotion (muscle relaxant)
Peppermint oil-infused creams
Aloe vera gel (for soothing and cooling)
Lavender oil-infused creams
10) Eat Right
It is no secret that your body responds and reacts to what you put inside it. According to a study published in National Library of Medicine; a diet that is low in protein, rich in sugar, and high in fat is linked to chronic low back pain. Processed foods can increase back pain because they aggravate inflammation. A high-fat diet can contribute to weight gain, stressing the spine and worsening pain. Unbalanced nutrition can deprive you of nutrients essential for muscle health, weakening support.
Recommended Foods for Back Pain
Fatty fish (anti-inflammatory omega-3s)
Leafy greens (vitamins for muscle function)
Berries (antioxidants for tissue repair)
Nuts and seeds (healthy fats and protein)
Whole grains (fibre for weight management)
Lean proteins (amino acids for muscle health)
Colourful fruits (vitamins and antioxidants)
Ginger and turmeric (anti-inflammatory properties)
Calcium-rich foods (strong vertebrae)
Foods high in vitamin D (bone health)
Water (hydration for spinal discs)
Foods to Avoid for Back Pain
Sugary snacks and drinks (inflammation)
Processed foods (inflammation and weight gain)
Excess caffeine and alcohol (dehydration)
High-sodium foods (water retention)
Conclusion
Taking these steps to heart can make a world of difference if you are grappling with chronic back pain. By implementing the ten strategies discussed in this article, you will not just take the edge off back pain but reclaim your life and secure a pain-free future. Remember, you are not alone in this journey. Approximately 4 million Australians are intimately familiar with the challenges posed by back issues. By passing around these tips, supporting one another, and seeking chiropractic care from Alignment Chiropractic, you can conquer chronic back pain and pave your path to a healthy life.