How to Manage Chronic Back Pain in Sydney – 2020 Guide

How to Manage Chronic Back Pain in Sydney – 2020 GuidePhoto by Karolina Grabowska

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If you had the misfortune to deal with chronic back pain then you know how it can make you feel miserable. Piercing pain shooting through your back down to your legs can be paralyzing keeping you away from life activities. Unfortunately, chronic back pain is one of the most common conditions. Statistics are grim reporting that one in three people are faced with chronic back pain at some period of life. Medical doctors consider back pain to be chronic if it lasts more than three months, but many are left to deal with it for the rest of their lives. Here, we will discuss some options available to ease the suffering and increase the quality of life.


Changing your diet can help in fighting the nagging pain in your neck and back. Some foods are known for being anti-inflammatory hence their intake might relieve you of pain at least for some time. With implementing them into your diet for longer periods, it can significantly reduce the inflammation. Green veggies like spinach, broccoli, as well as carrots, sweet potatoes, strawberries, tomatoes, fatty fish, and nuts that are rich in fat like almonds, are recommended as a natural remedy against chronic back pain.


Physical activity might be the last thing on your mind when you fall into an agony of shooting pain, but that is exactly what you should do. Some mild exercise like stretching your core and light crisp walk can ease the stiffness of your back. Aerobic activities are going to get your blood flowing increasing circulation and speed up the healing. One of the best activities is yoga, even for the ones suffering from extreme back pain. Yoga and even Pilates that is a bit more intense have been proven to relieve patients of pain to the point where they stopped taking their prescribed medicines. Moving, stretching, and breathing right will strengthen your back and core muscles decreasing the pain. Further, consistent physical therapy has major effects on chronic back pain patients. To weigh your options and choose the right method visit


You have heard this probably a million times before – quit smoking. It is bad for so many reasons and one of them is chronic back pain. Smoking decreases oxygen and nutrients in your blood making your muscles weak. Back pain is just an unfortunate consequence, but a very annoying one. Quitting smoking will increase your overall health, not just reduce pain in the neck and back.

Lose weight

Being overweight or obese will only prolong your suffering. Carrying all that excess fat all the time will strain your spine and back muscles. The first thing doctors will tell you about back pain is to lose weight if needed. Weight is a burden for your body, making it weak, decreasing your circulation, and putting pressure on your cardiovascular system. Decreasing body mass will relieve your spine of the immense and constant stress which in return will lower the level of pain.

Pick the right shoes

Wearing a dress with flat shoes is not something you anticipated of doing. Surely, those pumps will make you look taller and slimmer. However, wearing uncomfortable shoes like stilettos, wedge sandals, or pointy-toe high heels can put significant pressure on your joints, hips, and back. It would be best if you wouldn’t wear them at all, but if you still have to make sure that such occasions are rare and far apart. Squished toes will cause pain in the legs spreading to your knees and spine. If wearing them, avoid long periods of standing and put some silicone inserts to remedy the pain a bit.


Acupuncture is a technique of sticking fine needles into energy channels or points on the body claiming to stimulate pain relief. There aren’t enough studies yet about the effects of acupuncture on chronic back pain, but some people have seen significant success in lowering pain to a manageable level. It is certainly worth a try since there are not any side effects of the method. Needles are super-thin that patients don’t even feel pricks or any kind of discomfort.


Almost 70% of the body is water. It is the nectar of life and keeping hydrated is essential for all body functions. Not juice, coffee, and certainly not any alcoholic beverages. This will not, and cannot replace water, but instead, thanks to the diuretic effects, will cause you to be even more dehydrated. Lack of fluids can make chronic back and neck pain more intense, causing muscles to stiff and reducing circulation of blood carrying oxygen to your every pore. It might seem like an insignificant thing, but your body will thank you for it.

Emotional aspects

Chronic back pain is considered to be the condition of the mind and body. Relaxing exercises and stress relief can greatly contribute to getting rid of the pain. You will have to find your own way of achieving serenity and calmness. Many found meditation to be their escape from stress. Anxiety can, and will, increase your physical pain even though you might not see the connection between the two. The balanced mind will have a visible effect on your body if you’re persistent. Just one session will not do much, or you still might find yourself nervous and jittery, but consistent practices will ease your mind, and body, bit by bit.

Keep busy

Concentrating on back pain will not help. Instead, try to find some distractions, like a hobby. It might get you to move, making exercise fun, and, at the same time, get your mind off of the pain. Sitting and thinking about it all day long certainly does not help. Keep your mind and body busy with things that you enjoy doing even if you are not physically able to do every single task. Also, give your body time to recover by taking short breaks.

Chronic back pain does not have to be a life sentence. There are many ways to help yourself living and enjoying a normal life. You can try some or all of the methods, something will eventually work for you. Sitting around and waiting for the magic pill will just make you feel even more miserable. On the other hand, facing the problem and doing something about it will certainly make a difference.

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