Lifestyle Changes to Manage Back Pain

Lifestyle Changes to Manage Back Pain

Back pain is a common condition that affects millions of people around the world. Whether it’s due to a sudden injury or the result of a chronic condition, it can be debilitating and prevent you from enjoying everyday activities. While there are many medical treatments available for back pain, making certain lifestyle changes can also play a significant role in managing and reducing symptoms.

Here are a few key lifestyle changes that can help you manage back pain:

  1. Maintain a healthy weight: Excess weight can put additional stress on your back, which can exacerbate existing pain. By losing weight, you can reduce the strain on your back and reduce the severity of your symptoms.
  2. Exercise regularly: Regular exercise can help improve your overall fitness and strengthen your back muscles, reducing the risk of future back pain. Aim to engage in at least 30 minutes of physical activity each day. You can also participate in low-impact activities such as yoga, swimming, or cycling to help improve your flexibility and mobility.
  3. Improve your posture: Maintaining good posture while sitting, standing, or sleeping can help reduce the strain on your back and prevent future injuries. Make sure to use an ergonomic chair when sitting and use a firm mattress when sleeping.
  4. Quit smoking: Smoking can affect your circulation and reduce the amount of oxygen that reaches your back muscles, which can exacerbate back pain. Quitting smoking can improve your overall health and reduce your risk of developing back pain in the future.
  5. Manage stress: Stress can cause tension in your back muscles, leading to pain and discomfort. Finding healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises, can help reduce the risk of back pain.
  6. Avoid repetitive motions: Repetitive motions can lead to overuse injuries, which can cause back pain. To avoid these types of injuries, it’s important to take breaks from repetitive activities and stretch your back regularly.
  7. Get enough sleep: Lack of sleep can cause fatigue and increase the risk of back pain. Aim to get at least 7-8 hours of sleep each night to help reduce the risk of back pain.
  8. Take breaks from sitting: Sitting for long periods of time can put stress on your back and cause pain. Make sure to stand up and stretch your back regularly, especially if you have a sedentary job.

3 Great exercises for low back pain⁠ courtesy of Natural Choice Medical Clinic (Read the caption)

Combating back pain with Chiropractic Care

Chiropractic care is a safe, natural, and non-invasive approach to managing back pain. By addressing the root cause of the problem, rather than simply masking the symptoms, chiropractic care can provide long-term relief and help prevent future back pain.

One of the main goals of chiropractic care is to locate restricted and painful joints and restore normal range of motion. The spine is made up of 33 vertebrae that work together to protect the spinal cord and allow us to move and bend in different directions. When the spine is not moving optimally, it can cause pain, discomfort, and limited mobility. Chiropractors use a range of techniques, such as spinal manipulation and mobilization, to restore normal ROM, decrease pain, and reduce muscle tightness in the area.

Another important aspect of chiropractic care is addressing any underlying musculoskeletal conditions that may be contributing to the back pain. For example, if you have a herniated disc or sciatica, a chiropractor can work with you to develop a treatment plan that addresses these specific conditions. They may also recommend exercises, stretches, dry needling or other treatments to help alleviate your symptoms and improve your overall health.

In addition to spinal manipulations and other treatments, chiropractors also provide education and lifestyle advice to help manage back pain. For example, they may recommend changes to your posture, sleeping habits, or workplace ergonomics to help prevent future back pain. They may also provide information on stretching and strengthening exercises to help improve your flexibility and overall physical health.

Chiropractic care is also beneficial for reducing inflammation, which is a common cause of back pain. By using techniques such as heat therapy and cold therapy, chiropractors can help reduce inflammation and improve circulation, which can speed up the healing process and provide long-term relief.

It’s important to note that chiropractic care is not a one-size-fits-all approach. Every patient is unique, and chiropractors work with each individual to develop a personalized treatment plan that addresses their specific needs and goals. This means that chiropractic care can be tailored to meet the needs of people with different levels of back pain, from mild discomfort to severe chronic pain.

Finally, chiropractic care is a safe and natural approach to managing back pain, with very few side effects. Unlike surgery or pain medication, chiropractic care does not involve any invasive procedures or medications that can have harmful side effects. Instead, it focuses on restoring the body’s natural healing processes and improving overall physical health.

In conclusion, chiropractic care can be a safe and effective way to manage back pain. By addressing the root cause of the problem, restoring normal range of motion, and addressing underlying conditions, chiropractors can help provide long-term relief and prevent future back pain. With personalized treatment plans, education and lifestyle advice, and a focus on natural healing processes, chiropractic care is a valuable tool in the fight against back pain.

Common Chiropractic Myth courtesy of Natural Choice Medical Clinic (Read the caption)


This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

The most common side effect of chiropractic is temporary soreness or aching in the areas where the chiropractor applied pressure. It is important to drink plenty of water after a session to help with the healing process. 

When a chiropractor cracks your back, they are helping to relieve tension and pressure on the spine. This is done by applying a quick and controlled movement to the affected joints of the spine. The popping noise you may hear is simply a gas bubble being released from inside the joint. Just like when you crack your knuckles! This movement helps to restore smooth range of motion, reduce pain, and reduce pain, and decrease muscle tension in the area.

The length of time it takes for a chiropractor to fix back pain depends on the severity of the pain, the underlying cause of the pain, and the individual’s response to treatment. Generally, improvement may be seen within a few days to weeks of treatment, but a full recovery may take several weeks to several months. It is important to follow your chiropractor’s treatment plan to ensure the best outcome.

About Dr. Nigel Ridge

As a chiropractor, I am an expert in spinal and neuromuscular health. I focus on treating a variety of biomechanical and musculoskeletal conditions including low back pain, neck pain and headaches, sports injuries, nerve entrapments, extremity injuries, and osteoarthritic conditions. I primarily treat these conditions using hands-on techniques, acupuncture, dry needling and by prescribing exercises that suit your specific situation. I treat patients based on the principles of evidence-based medicine. Before creating an individualized treatment plan, I consider your personal preferences to certain treatments, the most recent peer-reviewed evidence, and my own clinical experience. These three elements are the foundation for generating the best conservative treatment plan possible.

I completed my Doctor of Chiropractic Degree at Canadian Memorial Chiropractic College (CMCC) in Toronto, Ontario. Prior to my chiropractic studies, I attended Nipissing University in North Bay, Ontario where I completed my Honours Bachelor of Physical and Health Education. During my chiropractic internship I had the pleasure of seeing patients in both Toronto and Oakville where I gained experience in treating a wide range of muscular and neurological conditions. I have also completed my certification in Functional Integrated Acupuncture in Toronto, Ontario during my clinical year at CMCC.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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