Chronic Back Pain Management: Understanding Why You Have Pain and What You Can Do 

For many of our patients, back pain is more than just a physical feeling. It disrupts sleep, limits movement, and impacts your mental wellness. Back pain can turn chronic from a multitude of factors, some which are explained in this article here. The term chronic, refers to a person having pain for greater than 3 months. So if you have had back pain for 6 months, medical professionals will refer to your pain as Chronic Back Pain.

Below, we break down the different types of back pain: mechanical/inflammatory, nerve-related, and sensitivity-related. We then explore evidence based approaches that can help you manage and reduce your pain.

The Three Types of Back Pain

Not all back pain is the same. Depending on its cause, chronic back pain generally falls into one of three types (or a combination of them), each of which requires a different approach to treatment:

1. Mechanical or Inflammatory Pain

Mechanical or inflammatory pain is the most common type of back pain, typically caused by structural issues in the spine, muscles, or joints. It’s often referred to as “mechanical” pain because it results from physical stress or injury to these structures, such as a herniated disc, spinal arthritis, or muscle strain. Symptoms often include a dull or aching sensation that worsens with movement and eases with rest. There may be a pattern to your pain including any time you bend, or anytime you are on your feet.

Effective Treatments for Mechanical or Inflammatory Pain:

• • Targeted Physiotherapy Treatment: Tailored exercise therapy performed by experienced physiotherapists are highly effective for mechanical pain. Exercise therapy should include a tailored program that strengthens weak muscles, increases flexibility, and improves posture, all of which support spinal stability.
  • Manual Therapy: Techniques like spinal manipulation and mobilization can provide relief by reducing joint stiffness and improving range of motion.
  • Education on Movement: Learning body mechanics, better sleep positions, ergonomics, and correct movement techniques reduces strain on the back during everyday activities, helping to prevent further injury or lowering the risk of flare ups. 

• Education on Reducing Inflammation: Learning natural ways to lower back inflammation can reduce the feeling of stiffness in the morning or general aches throughout the day. 

2. Nerve-Related Pain

Nerve-related pain occurs when nerves in the spine become compressed or damaged, often resulting in intense shooting, or radiating pain. This type of pain is commonly associated with conditions such as sciatica, herniated discs, or spinal stenosis. Nerve-related pain can also commonly present with tingling, numbness, or weakness in the legs.

Effective Treatments for Nerve-Related Pain:

• Targeted Exercise and Stretching: Nerve pain can be alleviated by specific exercises that gently decompress the affected nerves. Working with our physiotherapists can help you perform exercises that relieve pressure while gradually building strength.
• Nerve Gliding Techniques: These exercises, guided by our team, gently glide the nerves to help relieve symptoms and increase your ability to move more comfortably.
• Pain Management Techniques: In some cases, nerve related pain may benefit from medication to reduce nerve inflammation and alleviate pain. Our Physiotherapists will collaborate with your doctor to integrate the most effective treatments that best help you recover. 

3. Sensitivity/Emotion-Related Pain 

Emotion- or sensitivity-related pain, also known as Nociplastic pain, refers to pain that originates from factors outside of mechanical, inflammatory, or nerve-related causes. This type of pain is often associated with emotional stress, anxiety, or past trauma, and is common in conditions like fibromyalgia. Nociplastic pain involves heightened sensitivity within the central nervous system, even in the absence of a clear physical injury or structural issue.

For people experiencing heightened sensitivity, activities or sensations that would typically be harmless may trigger persistent or exaggerated pain. This can lead to a cycle of avoiding movement and the activities they enjoy due to fear of worsening their pain, which can ultimately impact their quality of life and well-being.”

Effective Treatments for Sensitivity-Related Pain:

Often the target of treatment for people with this type of pain include activities that help their mind, mood and body.

• Self-Monitoring Techniques: Monitoring what aggravates and alleviates your pain often provides clues to what you need to focus on. We encourage you to keep a diary and take a close look at your environment, emotions and thoughts. Sometimes even the foods you eat can impact your pain. Bringing this information to your next physiotherapy session allows us to better help you once you have found the culprits!
• Mind-Body Techniques: Methods such as mindfulness, meditation, and relaxation exercises are highly effective in reducing the emotional intensity of pain. These techniques help retrain the brain’s response to pain signals, decreasing sensitivity over time.
• Gradual Exercise Programs: Movement helps produce happy hormones that regulate pain. They also help reduce the sensitivity of your nervous system while building strength and resilience. Make sure that you do movements that do not provoke too much pain, they must be mostly comfortable. 
• Mental Support: Working with a psychotherapist or counselor can address emotional factors that contribute to pain. Support in building coping mechanisms and addressing emotional health can be transformative for long term relief. This is an area that is most beneficial in some cases, but under utilised. 

How Can We Help?

Effective chronic back pain management is a collaborative effort. At MoveImprove, our physiotherapists work with a network of doctors and health professionals to create treatment plans that support both your mind and body. By combining our knowledge of pain types, treatment strategies, experience and skills, we create a tailored plan that addresses your unique experience of pain. Our approach emphasises gradual progress, sustainable techniques, and a proven way for achieving long term relief.

Ready to Begin Your Pain-Free Journey?

Chronic back pain doesn’t have to define your life. If you’re ready to take the next step toward relief, reach out to us here 

Let us help you feel and move better.