8 Lifestyle Tweaks to Relieve Chronic Back Pain

Disc problems, spinal stenosis, arthritis, and muscle strain are some common causes of back pain we treat here at Interventional Sports and Pain Management Associates in Humble and Baytown, Texas. 

In every case, lifestyle tweaks are an essential part of long-term pain relief. Board-certified pain management specialist Dr. Okezie N. Okezie offers eight effective strategies for reducing back pain in your daily life. 

When your back pain persists 

Back pain is one of the most common musculoskeletal complaints and a leading cause of disability in the United States, affecting more than one in four Americans (26%) at any given time. An estimated four in five adults (80%) experience back pain at some point in life. 

For some, the problem becomes chronic. Chronic back pain:

• Persists longer than three months
• Can range in nature and severity
• May be continuous or intermittent  
• Interferes with work and daily life 
• Can erode your overall well-being

If you’re suffering from chronic back pain, it’s crucial to pinpoint the source of your pain with an expert evaluation. An accurate diagnosis is the first step toward attaining the care you may need to address the underlying problem so you can heal and recover.  

Strategies to ease back pain 

While mild back pain may not call for medical intervention, moderate to severe back pain often benefits from a pain relief procedure like an epidural steroid injection, a nerve block, or trigger point injections. 

By providing substantial relief that lasts, these injection-based therapies make it possible to engage in helpful lifestyle tweaks that support long-term relief. In most cases, back pain improves when you:   

1. Get regular exercise

Inactivity readily exacerbates back pain, while regular movement helps to dial it down. A physical therapist can create a tailored workout plan just for you, or you can start with low-impact activities like walking, swimming, or yoga. And don’t forget that one of the best ways to dial down back pain is by strengthening your core.

2. Don’t sit too much

Daily exercise and activity are key to easing back pain. Avoid sitting for long periods; try alternating between sitting, standing, and movement to prevent spinal strain and muscle stiffness.  

3. Listen to your body

Get to know your physical limits, and take care not to “overdo it.” Knowing how to listen to your body applies in obvious situations — like when you’re asked to lift something heavy — and those that are less obvious, such as knowing when your back needs extra rest. 

4. Practice good posture 

Cultivate good posture habits when sitting, standing, and walking. This generally means keeping your shoulders back and down, your chest lifted, your chin slightly tucked, your core actively engaged, and your spine well-aligned.

5. Wear supportive shoes

Wearing comfortable, low-heeled shoes with ample cushioning, full arch support, and a roomy toe box isn’t just good for your feet; it’s good for your body’s entire dynamic kinetic chain — from your ankles, knees, and hips all the way to your lower back. 

6. Control your weight

Maintaining a healthy weight helps alleviate back pain by reducing day-to-day strain on your lower spine (and does wonders for your other weight-bearing joints). This is especially true if you carry extra weight in your midsection, which directly impacts your back. 

7. Sleep better at night

A soft or aging mattress and poor sleep positioning often worsen back pain. Invest in a quality mattress that provides adequate support, and find a comfortable sleep position that works for you. Many people find sleeping on their side, with a pillow between their knees, is easiest on their back. 

8. Manage your stress

Given that chronic back pain is easily heightened by stress, it’s important to find ways to keep your stress levels in check. Deep breathing exercises, meditation, and yoga are just a few go-to methods for reducing stress muscle tension, and easing pain. 

Ready for lasting pain relief? 

Are you tired of coping with back pain? Interventional Sports and Pain Management Associates is here to help. Visit your nearest office in Humble or Baytown, Texas, today.