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What Can I do to Improve Chronic Back Pain Symptoms?


What Can I do to Improve Chronic Back Pain Symptoms?

Here at The Back Clinic we often hear practice members asking ‘what can I do to improve chronic back pain symptoms’. Did you know? An estimated 3.7 million Australians suffer from chronic back. Not only does chronic pain feel horrible, it may also contribute to emotional and psychological distress. With eight in ten people experiencing back pain at some point in their life, we should be thinking about chronic pain as an ‘epidemic’, rather than something that ‘inevitably’ happens to most of us. The following is four things you can do to help manage chronic back pain while improving your spine function and well being.


1) Maintain an Active Lifestyle

It may sound simple, but it really is the best advice we can give you. Your spine is designed to move and flex. When you stay active, not only do you improve your overall health, you also help to keep your spine in good order. As the saying goes: ‘if you don’t use it you lose it’

An inactive (sedentary) lifestyle may contribute to poor spinal health through poor posture habits and loss of flexibility. This may then aggravate chronic back pain symptoms.

Video: Dr. Omar (Chiropractor) on the importance of maintaining an active lifestyle

View more videos like this here:


What studies say:

People who exercise and stay active in order to address chronic back pain symptoms find their back pain reduces in intensity.

Specifically, a study published in The Spine Journal found that a 6-week program of aerobic and flexibility exercises saw a 31% decrease in back pain.  Furthermore, it found no evidence to suggest that regular exercise increases the risk of future back pain or degeneration.1

So you should be trying to stay as active as possible.


2) Stretch it Out

Daily stretching can help keep your spine flexible and mobile. Extended periods of sitting or standing in the same position (such as working behind a computer all day) can cause stress on the spine and muscle imbalances. Stretching may help to alleviate this.

Many studies demonstrate how stretching improves flexibility deficits in patients with chronic back pain, with an average improvement of about 20%.1

There are many ways in which stretching helps to increase your range of movement and address chronic pain concerns. We can advise you on which exercises/stretches are best for you, as it depends on your symptoms and body type.


3) Improve Your Posture Habits

We are always talking with our practice members about the importance of good posture. The following ‘bad’ posture habits may distort the natural shape of your spine:

  • Slouching or hunching
  • Sitting down all day
  • Working behind a desk
  • Looking down at your phone or tablet devices (forward head posture)
  • Standing with your weight on one foot
  • Leaning on objects for support (not engaging your muscles for support)


Poor posture may increase the amount of stress and pressure on your neck and spine. Over time this may develop into poor spinal health. Being ‘posture aware’ and correcting it while sitting, standing or sleeping, helps to improve spinal health. By taking steps to strengthen your spine now, you will hopefully enjoy the benefits later in life.


4) Try Chiropractic Care

Chiropractors are qualified to address musculoskeletal disorders (back, hip and neck pain) and can help relieve the symptoms of chronic back pain. Even during early stages of pain, chiropractors may advise on appropriate measures.

You may be wondering about that pop or crack sound that happens during an adjustment. Rest assured it is not bones cracking or crunching. Rather, it is gas being released from synovial fluid in your joints. Find out more here.

Here at The Back Clinic our team uses a variety of techniques such as spinal adjustments and manual therapy to tackle chronic back pain symptoms. We can also advise you on better lifestyle, nutrition and exercise modifications to help boost your overall levels of wellbeing.


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Here at The Back Clinic we have put together a New Patient Consultation to help you address some of your health concerns. Let's work together to improve your health.  


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  1. Rainville, James et al. Exercise as a Treatment for Chronic Low Back Pain. The Spine Journal 4 (2004). Online.