Lifestyle Changes To Ease Back Pain

Going beyond medications, physical therapy and injections

Do you wake with a horrific backache each morning? Or wince with pain when you stand up after a long day at your desk?

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Back pain is more likely with age, a sedentary lifestyle, poor nutrition, obesity and stress. “Adjusting your lifestyle is one of the best ways to manage chronic back pain,” says wellness pain management specialist William Welches, DO, PhD. 

Standard chronic low back pain treatments include medications, physical therapy and steroid injections. “Injections may not be as effective or long-lasting for chronic pain and do carry some risk,” notes Dr. Welches.

Long-term use of NSAIDs (non-steroidal anti-inflammatory drugs) can damage your kidneys and liver and cause GI bleeding or leaky gut. Acetaminophen can damage the liver and slow liver detoxification. Opioids may lead to anxiety, endocrine problems, dependency and addiction. Muscle relaxers are often sedating. So what options are left?

Dr. Welches recommends making several lifestyle changes to help ease your back pain.

Use food as medicine

“Inflammation is the root cause of many types of chronic pain,” explains Dr. Welches. “Eating lots of sugars, refined carbs like flour and processed foods increases inflammation and pain.”

Step away from the standard American diet that’s high in calories and low in micronutrients. Embrace a diet rich in vitamins, minerals and phytonutrients instead. Here are some recommendations:

Eat your colors. Different colors indicate a variety of nutrients. “Make vegetables the primary part of your meals. The FDA recommends eight to nine portions a day,” he says.Get moderate amounts of protein. Avoid red meat and substitute fish and skinless chicken. “Even better, consider eating more plant-based proteins, such as soy,” he suggests.Simple carbohydrates like sugar and flour are especially troublesome. Avoid cakes, pies, candies and other carbs such as pasta and breads.Cut back on dairy products such as eggs, cheese and milk-based products.Eat healthy fats. Wild salmon and other small wild fish, olive oil, nuts, seeds and avocado all contain healthy fat.