Chronic Back Pain: Here's How It Affects Your Overall Health & What To Do

Chronic back pain is persistent pain in the back that lasts for 12 weeks or more, even after the initial injury or underlying cause has been treated. It can stem from factors like poor posture, spinal issues, arthritis, nerve compression, or muscle strain. Over time, chronic back pain can impact not just mobility but also mental and physical well-being, often affecting sleep, mood, and overall quality of life. If left unmanaged, it can lead to a cycle of pain and disability. Keep reading as we discuss how chronic back pain affects your health and how to improve it.

How chronic back pain affects your health

1. Disrupts sleep quality

Pain during the night can make it difficult to find a comfortable sleeping position, leading to poor sleep or insomnia. Lack of restorative sleep further increases pain sensitivity and weakens the body's ability to heal.

2. Triggers mental health issues

Constant pain can lead to feelings of frustration, hopelessness, and anxiety. Over time, it is common for those with chronic back pain to develop depression or heightened stress, as they feel limited in daily life.

3. Reduces physical activity

People with chronic back pain often avoid movement to prevent discomfort, which leads to muscle deconditioning, stiffness, and weight gain. Reduced activity can make the pain worse in the long run and diminish overall fitness.

4. Weakens core and back muscles

Prolonged inactivity or reliance on certain pain-relieving postures may weaken important support muscles, leading to further strain and a higher risk of additional injuries.

5. Impacts posture and balance

Chronic back pain can cause people to adopt unnatural postures or limp slightly, which may lead to misalignment of the spine and affect balance, increasing the risk of falls.

6. Lowers work productivity

Pain can interfere with concentration and energy, making it difficult to stay focused or physically perform tasks, leading to decreased work efficiency and increased absences.

7. Affects social life and relationships

Persistent pain may cause someone to withdraw from social events, limit travel, or reduce interaction with others. This isolation can strain relationships and lower emotional well-being.

Tips to help reduce chronic back pain

• Low-impact activities like walking, swimming, or yoga help maintain mobility, strengthen the back and core muscles, and reduce stiffness over time.
• Maintaining good posture while sitting, standing, or lifting helps minimise strain on the spine and reduces back pain triggers.
• Invest in supportive chairs and a proper workstation setup to reduce back strain during long hours of sitting, especially for office workers.
• Warm compresses can relax tight muscles, while cold packs reduce inflammation and numb pain after activities or flare-ups.
• Gentle back and hamstring stretches improve flexibility, reduce tightness, and lower the chance of muscle cramps or strain.
• Stress can increase muscle tension and worsen pain. Practices like meditation, breathing exercises, and mindfulness can help relax the mind and body.
• A medium-firm mattress supports spinal alignment and reduces nighttime discomfort, improving sleep and recovery.
• A balanced diet rich in fruits, vegetables, omega-3s, and lean proteins helps reduce inflammation and supports tissue repair.
• Professional guidance helps identify posture issues or muscle imbalances. Customised therapy and spinal adjustments can provide long-term relief.

With consistency, these changes can significantly ease chronic back pain and prevent it from controlling other aspects of your life.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.