Back pain, particularly pain the the lower back, is an issue that affects people all over the world. Studies suggest that around 80% of the population will experience back pain at some point in their lives. Although it may be difficult to completely avoid, there are many ways to reduce the risk of developing into something chronic.
As this week is National Back Care Awareness Week, we wanted to shine a light on how back pain is often caused, how your spine works and some top tips and treatments you can look into to help ease your pain both short-term and long-term.
Back pain is often caused by strains (tears in muscles or tendons) or sprains (damage to ligaments). These injuries can occur during simple, everyday activities like lifting heavy objects incorrectly, twisting too quickly, or even sitting in an awkward position for too long. While these injuries can be painful, the good news is that most of them heal without major medical intervention.
However, when back pain persists for months or even years, it can lead to chronic pain. Chronic back pain often has no clear physical cause and can significantly affect a person’s quality of life, limiting mobility, causing sleep disturbances, and even leading to mental health issues. Poor lifestyle choices—such as a sedentary job, poor posture, or an unhealthy diet—can exacerbate the situation.
Everyday activities that can cause back pain
It can result from various everyday actions and habits, including:
- Physically demanding or sedentary jobs – whether you’re lifting heavy items or sitting at a desk for hours.
- Leisure activities – like slumping on the sofa for long periods or poor posture while using your phone.
- Studying or working at home – without a suitable workstation setup.
- Caring for family members – especially when it involves heavy lifting or moving.
- Household chores – activities like cleaning or gardening often involve awkward movements.
- Driving – being behind the wheel for extended periods without proper support.
How your spine works
Your spine is shaped like an ‘S’ and consists of small bones called vertebrae with discs in between acting as shock absorbers. It supports and protects your spinal cord while also allowing flexibility. The muscles in your back support this structure, and when these muscles are strained or go into spasm, it can cause significant pain.
This often happens when you’ve overexerted yourself doing something strenuous, like gardening or moving heavy items, or if you’ve been in an uncomfortable position for too long and then start to move.
First aid for back pain
If you experience an acute attack of back pain, keeping mobile is key. While it may be tempting to take to bed, research shows that continuing with light activities can actually speed up recovery. Walking, gentle stretching, or even continuing with daily tasks—like going to work or walking the dog—can prevent stiffness from settling in.
Here are a few other ways to manage back pain:
- Avoid sitting up in bed to watch TV or read, as this can strain your back further.
- Consider lying on the floor with your legs elevated if you need to rest.
- At night, if neck pain is a problem, try shaping your pillow to support your neck.
- Over-the-counter painkillers and anti-inflammatory treatments can help. Speak to a pharmacist or GP for advice on which is best for you.
Chiropractic treatment for back pain
Many people turn to chiropractors when faced with chronic back pain. Chiropractors focus on the alignment of the spine, diagnosing and treating musculoskeletal disorders to help relieve pain and improve mobility. Chiropractic adjustments are designed to improve spinal alignment and relieve tension in the back muscles. If you’re in the Bristol area, visiting a chiropractor could be the first step toward reducing or even eliminating your back pain.
Deep tissue laser therapy
Another non-invasive treatment is deep tissue laser therapy, which uses targeted light to penetrate deep into the tissue. This therapy promotes cellular repair and regeneration, reducing pain and inflammation and helping the body heal more effectively. It’s particularly beneficial for muscle strain or injury, providing relief without the need for medication or invasive procedures.
MBST: A cutting-edge option for long-term results
In addition to chiropractic care and laser therapy, MBST (Magnetic Resonance Therapy) is emerging as a revolutionary treatment for those with chronic back pain. Originally developed for healing bones, joints, and cartilage, MBST uses the same principles as MRI technology but in a therapeutic way to stimulate cell regeneration. Although relatively new, it has shown promising results in aiding recovery from degenerative back conditions, as well as relieving pain caused by inflammation
Top 10 tips for preventing and managing the pain
- Exercise regularly – Activities like walking, swimming, and cycling help strengthen your back muscles.
- Stay active, even during pain – Gentle movement prevents stiffness.
- Lift properly – Bend at your knees and hips, not your back.
- Maintain a healthy lifestyle – Quit smoking and follow a balanced diet to keep your body strong.
- Use pain relief when necessary – Over-the-counter medications can help, but consult your GP if pain persists.
- Ergonomic workspace – Ensure your workstation is set up to prevent strain.
- Carry heavy loads correctly – Use a rucksack instead of a single-strap bag.
- Posture matters – Avoid slumping at your desk or hunching over your phone.
- Sit properly – Use a chair with good back support and keep your feet flat on the floor.
- Speak to your employer – If your job exacerbates your pain, they may be able to make adjustments.
Cura Clinical: Your partner in health
At Cura Clinical, we understand how debilitating pain in your back can be. That’s why we offer a range of treatments tailored to suit your individual needs, including chiropractic care, deep tissue laser therapy, and the cutting-edge MBST. Our experts will work with you to find the best treatment plan to help you manage your pain and get back to enjoying life.
Contact us today to book your consultation and take the first step.