Manage Chronic Back Pain: Tips for Living with Chronic Back Pain


Chronic back pain is severe pain that lasts for more than three months and doesn’t resolve with treatment. Chronic pain is more of a disease rather than a symptom of another problem. Chronic pain alters a patient’s nervous system, making the pain last longer and become severe. You do not want to develop this pain as it doesn’t go away quickly. People with this condition often seen to be exaggerating, but all the pain is real. How do you really manage chronic back pain and live a normal life?

Chronic pain leads to lack of physical activities a syndrome known as disuse syndrome. Fortunately, there are some tips that can help manage chronic back pain.


Patients may feel like resting, but the motion is good for your body and back. Exercise strengthens your muscles which support the spine, thus relieving the pain. It’s important to seek advice from your doctor first to measure your ability and suffering before exercising. A physical expert will give insight on how to manage your chronic back pain and provide resources, strategies, and support that help you exercise to your best ability. Exercise that help relieve chronic pain include;

Body Weight Exercise

These are workouts that require you to use your body weight to strengthen the spine. Body weight exercises allow you to build muscles groups that are key while experiencing pain. Weight lifting also strengthens the muscles around the joints, reducing injury risks of further damage. Body weight workouts include planks, scissor kicks, or push-ups.

Swimming and Water Therapy

Swimming is a low-impact exercise that engages almost all muscle groups in your body. Start swimming at a slow and consistent pace to improve your strength and overall health. Exercise in water reduces the downward gravitational pull, thus lowering the risk of injury. Warm water soothes the muscles and joints relieving chronic back pain.

Walking and Stretching

Walking increase blood circulation in the body, which improves energy levels and oxygen supply. When walking you involve a lot of back, neck, and chest muscles. Walking is a simple exercise that doesn’t require resources and can be done anywhere. Stretching helps loosen strained muscles and strengthens the weak ones. Some stretches can worsen chronic pain if executed incorrectly. Stretching should be easy and those increasing the pain should be abandoned.


Yoga is great for easing back pain and has different mental and physical benefits. This technique involves stretching and relaxation which lowers stress in tensed muscles. It also increases blood circulation, supplying nutrients to the back and reducing the toxins in the body.

Maintaining a Healthy Body Weight

Excessive body weight pulling down on your back is bad news for your spine. People with unhealthy weight are at higher risk of developing Chronic pain. Relieving back pain for obsess patients is an uphill task unless they cut weight. Diet plays a vital role in the body’s health. Eat an anti-inflammatory diet and calcium supplements that strengthen the bones. Plant based diets and deep colored fruits are an essential part of an anti-inflammatory diet. Avoid foods that cause high inflammation such as saturated fats and junk food.


Numbing agent or steroids are directly injected into the joints and help in relieving pain. Epidural injections are standard for patients with spinal stenosis, herniated discs, and degenerative disks. These injections assist in reducing inflammation levels in the body but tend to only last for a few months.

Relaxation and Better Sleep

Take a break from ordinary activities and relax those tired muscles. Sleeping can be hectic for patients experiencing this condition. After a long night sleep, we all expect to wake up refreshed, but poor sleeping position can intensify the pain. Use a sleeping posture that keeps your spine in a neutral position. Sleep on a comfortable mattress that supports your back well, and place a pillow under your head and not under the shoulders.

Good Posture

Our parents were right! Standing upright is good for your health. Poor posture worsens the pain, especially if you sit for long periods at an office desk. Sit upright with your shoulders relaxed and supported by the back of the chair. Avoid slouching, use a lumbar support and keep your feet flat on the floor. Good posture aligns the spine and relieves a chronic backache.


Massage is an effective way of relieving back pain according to research. Have you ever had a massage? If not then you need to visit a spa and get one. Regular massage helps reduce the production of stress hormones that are linked with pain. Massage also release tension on muscles, relieving the back pain caused by skeletal problems.

Chronic back pain is not a  joke, and we should work to keep our backs and spines healthy.If you suffer from chronic back pain, above points will not only help you manage chronic back pain but also help you maintain a healthy spine and health in general. Let’s take care of our bodies and avoid future complications.




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