Six Lifestyle Modifications To Reduce Back Pain: Insights from Dr. Andrew Kirschner

Dr. Andrew Kirschner served as the clinical Director of Osteopathic Medicine for Main Line Health‘s family practice residency. He has published two well-reviewed books on back and neck pain, and has spoken extensively on the subject. In this article, Dr. Kirschner discusses six lifestyle modifications that you can make today to help reduce your back pain.

Back pain is the second most common reason for visits to a primary care physician, second only to cough and cold symptoms. Most studies suggest that greater than 70% of adults will experience severe back or neck pain at some time during their lives. Back problems are responsible for a disproportionate amount of lost days of work, and costs businesses billions of dollars every year. With such bleak statistics it may feel like back pain is an inevitability, particularly if you or someone you love is already suffering.

So, are you necessarily going to develop back pain? If you already have back problems are they something you just need to learn how to live with? Is there something you can do to avoid this discomfort?

It is helpful to first consider the most common causes of back pain. For our purposes here we will only look at musculoskeletal causes of back pain- not organic or pathological causes such as kidney disease or cancer.

Now, if you were in a car accident or fell down a flight of stairs you know why you have pain, but interestingly, most people can’t tell you what activity or event caused their pain- many times patients simply woke up with it. This variety of pain is frequently postural-mechanical in origin- meaning it stems from mechanical issues associated with your bones or muscles. It could be the way you’re sitting in your chair right now, or an exercise you did incorrectly in the gym last night- there are lots of seemingly innocuous activities that can cause you to feel discomfort.

In my clinical experience most back and neck pain is actually caused by lifestyle factors that patients can often easily modify to decrease their current back pain, or to avoid developing back pain in the first place.

Here is a list of six simple lifestyle modifications you can make to help reduce or even eliminate back pain from your life:

1. If you are someone who carries a briefcase, purse or book bag, go through the contents and see what you can get rid of to decrease its weight. Do you really need everything in there, or are there some things you could leave home. Its remarkable how much excess stuff many of us are carrying around. Also, if you do carry a bag, try to switch sides frequently. Most people get into a habit of carrying on one side or the other. Give each side a chance to develop strength while the other side gets a little break.
2. If you find yourself in a situation where you’ll be sitting for more than 45-60 minutes, find a way to get up and move. It can be difficult for example if you are in a theater or a long car ride- but the simple act of standing up and straightening out your back every 45 minutes or so can make a huge difference in how you feel. Bonus tip: for long car rides or airline flights, continually hydrate- this will help force you to get up periodically and has lots of other health benefits.
3. If you use a computer, make sure the monitor and keyboard are in the proper location for your needs. This can be tricky with tablets and smart phones, but maximizing your ergonomics with these devices goes a long way.
4. Get cardiovascular exercise at least four times a week, and try to vary the activity that you do. This is not only good for your heart, but will be help lubricate your joints, keeping things moving. Remember- if you rest, you rust.
5. Break up household tasks such as dusting or vacuuming into smaller, more manageable blocks. Perhaps take care of a room or two a day rather than saving all of your housecleaning for one day.
6. This is perhaps the most important tip of them all: Set aside a portion of every day to relax and unwind. Reflect upon your day and find a way to achieve your most calm state- even if only for a few moments. Day to day stressors can greatly amplify he way you experience pain, so prioritizing relaxation will pay dividends you will really appreciate.

Small things often have big effects- and sometimes your pain may all stem from something you would never have guessed could cause you so many difficulties. You may be surprised how much following these simple tips can help diminish the effects of back pain on your day-to-day life. Think about how you spend your day. You may find clues that will tell you what things you need to change in order to rid yourself of pain.