Chronic back pain is considered to be one of the most common physical ailments. According to data published by Statista, 619 million people around the world struggle with the condition. In the US alone, 28% of the population reported chronic low back pain in 2022. Around 44% of these people said that they have been suffering for five years or more.
Beyond the numbers, the impact of the condition on mobility and quality of life is a major concern. Such pain can compromise performance in everyday tasks, impair mobility, and have a profound impact on emotional well-being.
Management of chronic pain effectively entails a balanced and research-based approach. However, many people unintentionally make mistakes that worsen their symptoms or hamper the recovery process. Knowledge of these errors can help you avoid setbacks and gain control of your healing process.
Table of Contents
#1: Neglecting Proper Posture
Having poor posture is one of the most overlooked factors contributing to chronic back pain. According to a study published by the NIH, common postural issues can cause lumbar discomfort. Even worse, lumbar spine injuries may be attributed to prolonged poor posture. In simple words, a bad posture increases stress on the lower back, resulting in pain.
Prolonged sitting or standing in an inappropriate manner, for example, can place unnecessary strain on the spine. This leads to tight muscles and misalignment. Individuals working at desks or using electronic devices often slouch or crane their necks forward. This can worsen pain over time.
A healthy posture involves keeping the shoulders relaxed, the spine in a neutral curve, and the feet flat on the floor. You can invest in an ergonomic chair, adjust the screen height, and take posture breaks throughout the day. You can use a mattress or supportive pillows while sleeping. These are suitable for spinal alignment and can avoid additional strain.
#2: Relying Solely on Medication
Use of pain-relief medications can offer temporary comfort, but relying totally on them is a grave mistake. Over-the-counter or prescription drugs may assist you in managing symptoms in the short term. However, they rarely address underlying problems of nerve compression, muscle weakness, or poor ergonomics.
Furthermore, long-term dependence on painkillers can lead to decreased effectiveness, tolerance, and a high risk of side effects. According to the Mayo Clinic, non-steroidal anti-inflammatory drugs, frequently prescribed for chronic back pain, can cause nausea, stomach pain, and ulcers if overused. Large doses can even cause high blood pressure and affect kidney function.
Medication alone should not be the line of treatment. You can combine it with therapy, exercise, and lifestyle modifications. Physicians often suggest physical therapy, stretching, mindfulness, relaxation, and weight management. Discuss your options with your healthcare providers, and seek a broader care plan with alternative therapies to reduce dependence on painkillers.
#3: Opting for Unsafe Treatments
Some people rush for quick fixes and use unverified or risky treatments that provide short-term relief from back pain. These may range from unsafe procedures to unregulated devices or supplements. These measures can be ineffective or even harmful.
For example, the use of unlicensed injections, poorly performed spinal manipulations, or experimental therapies advertised online may worsen the present conditions or cause severe injury. The Abbott spinal cord stimulator lawsuit sheds light on the harm caused by faulty devices.
According to TruLaw, many patients who opted for this device have filed defective device claims against Abbott. Rather than providing relief, these devices caused more pain to users, with side effects like nerve damage, device migration, and even death.
Therefore, you must consult a licensed healthcare practitioner before starting any treatment. Avoiding hasty treatment decisions protects you from financial strains and also from potential health risks.
#4: Overlooking Mental Health
Chronic pain and mental health are interconnected. According to a BMC study, sustained pain can lead to maladaptive behaviors and cognition and increase psychological stress. It can also impair daily function and exacerbate the pain itself. Anxiety, frustration, sleep disturbance, and even depression may surface eventually.
Overlooking this connection between chronic back pain and mental health can hinder treatment decisions. At times, factors like stress and anxiety may be the reason for a prolonged spell of pain. Treating the root cause may deliver better results than trying to suppress the pain with medicines or therapy.
Incorporating mental well-being strategies into your treatment plan can increase pain tolerance and quality of life. Practices such as relaxation exercises, mindfulness meditation, breathing techniques, and cognitive behavioral therapy (CBT) help individuals reframe their reaction to pain.
#5: Skipping Exercise Altogether
People believe that rest is the best remedy for back pain. The idea of getting up and moving around may even sound scary in such a situation. However, excessive rest can cause harm in unexpected ways. It can weaken muscles and cause long-term discomfort. Not engaging in exercise altogether prevents the spine and surrounding muscles from gaining the strength and flexibility needed to support the body properly.
At the same time, it is important to choose your workouts wisely. Light activities such as brisk walking, stretching, swimming, and yoga can improve the functioning of core muscles, improve posture, and increase circulation. Physical therapists can modify exercise programs to meet individual needs.
Discuss your exercise regimen with your healthcare provider before starting or altering it. Also, listen to your body and never overdo things. Follow a healthy diet and stay hydrated when exercising. Regular levels of moderate exercise remain one of the most effective long-term tools for reducing chronic pain.
FAQs
What is the strongest pain relief for chronic pain?
The strongest pain relief depends on the present condition and personal tolerance. Typically, doctors may prescribe medications such as opioids for severe cases. However, these may come with a high risk if used long-term. Non-opioid medications, such as nerve pain medication, anti-inflammatory drugs, or targeted injections, may also be considered.
What side effects can pain medication have?
Pain medications, when used for long periods, can lead to side effects such as stomach pain, liver dysfunction, constipation, dizziness, or dependency. Opioids increase the risk of addiction and decreased effectiveness over time. Nonsteroidal anti-inflammatory drugs (NSAIDs) can irritate the digestive tract or affect kidney function. Therefore, you must use all medications under a doctor’s supervision and regularly re-evaluate the regimens.
Can holistic practices help treat chronic back pain?
Yes, holistic practices can override conventional treatments. Techniques such as yoga, therapeutic massage, acupuncture, meditation, and mindfulness can help manage pain and stress effectively. These approaches increase body awareness, muscle relaxation, and emotional resilience.
Effective management of chronic back pain requires knowledge, consistency, and a comprehensive approach that considers both body and mind. Avoiding common mistakes helps establish a stronger foundation for recovery. Chronic back pain cannot always be eliminated. However, its effects can be reduced through mindful lifestyle choices and multidisciplinary support.