Low back pain is one of the most common ailments worldwide, affecting nearly 80% of adults at some point in their lives. It’s a leading cause of missed workdays and one of the primary reasons people seek medical care. As lifestyles become more sedentary, many individuals find themselves spending long hours seated at desks, leading to poor posture and weakening of the core muscles that support the spine. At the same time, physical strain from repetitive lifting, improper movement, or even stress-related muscle tension contributes to widespread discomfort and dysfunction in the lower back.
The impact of persistent low back pain stretches far beyond physical discomfort. Constant or recurring pain can severely limit an individual’s ability to work, perform daily tasks, or engage in enjoyable activities. This not only diminishes productivity but also affects mental health, with studies linking chronic pain to anxiety, depression, and reduced overall quality of life. The ripple effect of chronic pain leads many people into a cycle of temporary fixes and ongoing discomfort, relying on medications for relief that merely mask the symptoms without addressing underlying causes.
Unfortunately, traditional treatments for low back pain—such as over-the-counter pain relievers or, in severe cases, surgery—often fall short in delivering long-term results. These methods frequently address only the symptoms rather than the root causes, leaving individuals vulnerable to pain recurrence. Many patients find themselves trapped in a frustrating cycle of quick fixes that only provide temporary relief, leading them to believe that their discomfort is inevitable.
A holistic, evidence-based approach offers a sustainable alternative. Chiropractic care, when combined with lifestyle adjustments, exercise, and posture correction, addresses both the symptoms and root causes of low back pain. By focusing on realigning the spine, strengthening supportive muscles, and improving overall mobility, chiropractic care promotes healing from the inside out. This method empowers individuals to break free from the cycle of pain, regain control over their bodies, and restore their quality of life naturally and effectively.
In this blog, we’ll explore the causes of low back pain, effective prevention measures, and how chiropractic solutions offer lasting relief—ultimately ending the cycle of pain.
Low back pain can arise from a complex interplay of physical, psychological, and genetic factors. By understanding these underlying causes, we gain insight into how specific behaviors, lifestyle choices, and health conditions contribute to this pervasive issue, paving the way for targeted, effective treatment.
Poor Posture and Sedentary Lifestyle
One of the most prevalent yet often overlooked contributors to low back pain is poor posture. In an age where many people spend hours working at desks, lounging on couches, or using handheld devices, maintaining a healthy posture can be challenging. Prolonged sitting, particularly with rounded shoulders and a forward head position, places unnecessary strain on the lumbar spine. When the natural curve of the lower back is compromised, it can lead to muscle imbalances, joint stiffness, and spinal misalignment—all of which are precursors to back pain. Over time, these postural issues weaken the core muscles that support the spine, increasing susceptibility to injury and chronic discomfort.
A sedentary lifestyle further compounds these risks. Without regular movement, muscles that support the spine become weak and tight, diminishing flexibility and range of motion. This lack of activity creates a vicious cycle, where pain discourages movement, leading to even greater muscle stiffness and pain over time. Breaking free from this pattern requires a proactive approach, incorporating activities that improve flexibility, strength, and posture.
Physical Strain from Improper Lifting or Repetitive Movements
Low back pain is often triggered by physical strain, particularly when lifting heavy objects or performing repetitive tasks. Many people, especially in manual labor professions, experience back pain due to improper lifting techniques or repetitive bending and twisting. When lifting without engaging core muscles or maintaining a neutral spine, significant pressure is placed on the lower back, making it vulnerable to strains and sprains. Over time, repetitive movements can wear down the intervertebral discs and cause cumulative damage to soft tissues, contributing to chronic pain.
Learning proper body mechanics, such as bending at the knees and engaging the core, can help prevent these strain-related injuries. Awareness of physical limits and taking breaks to reduce repetitive stress also play a critical role in preserving back health.
Herniated Discs, Spinal Stenosis, and Degenerative Disc Disease
Low back pain can also stem from underlying health conditions, including structural issues within the spine itself. A herniated disc, for instance, occurs when the soft center of a spinal disc pushes through its tough outer layer, potentially pressing on nearby nerves and causing intense pain, numbness, or weakness. Spinal stenosis, the narrowing of the spinal canal, can similarly compress nerves, leading to discomfort, tingling, and weakness, particularly in older adults.
Degenerative disc disease is another common condition that affects the spine’s cushioning over time. As people age, the discs between vertebrae gradually lose their water content, becoming less effective at absorbing shocks and more prone to tearing or rupturing. This degeneration leads to inflammation, instability, and pain, which can be exacerbated by daily activities. Chiropractic care offers several effective solutions for managing these conditions, helping to realign the spine and relieve nerve pressure through non-invasive methods.
Stress and Anxiety’s Impact on Muscle Tension and Pain Perception
The mind and body are intricately connected, and psychological factors like stress and anxiety can significantly impact low back pain. Stress prompts the body to produce cortisol and other hormones that increase muscle tension, particularly in the back, neck, and shoulders. Prolonged tension in these areas can lead to spasms, stiffness, and eventually, chronic pain. Furthermore, individuals experiencing high levels of stress may also adopt poor postural habits or skip physical activities, further contributing to their back pain.
Anxiety also plays a role in pain perception. Studies show that people with high levels of anxiety tend to have heightened pain sensitivity, meaning that back pain may feel more intense or harder to manage. Incorporating stress management practices, such as mindfulness, yoga, and deep breathing, can ease this tension and reduce the intensity of pain symptoms.
Natural Degeneration with Age and Hereditary Influences
As we age, the natural wear and tear on our spine and surrounding structures can lead to degenerative changes that cause pain. Age-related conditions like arthritis, osteoarthritis, and degenerative disc disease make older adults more vulnerable to back pain. These conditions can limit flexibility and mobility, making it harder to maintain an active lifestyle, which in turn contributes to muscle stiffness and discomfort. Genetics also play a role in predisposition to certain back issues. People with a family history of spinal conditions, such as scoliosis or degenerative disc disease, may have a higher likelihood of developing these issues themselves. While genetics cannot be changed, understanding one’s family medical history can help in adopting preventative measures to strengthen and protect the spine from an early age.
Breaking the cycle of low back pain requires a proactive approach to prevention. Simple adjustments in daily routines, physical activities, and mental health practices can have profound effects on spine health and pain reduction. Here are some key strategies to reduce and prevent low back pain.
Maintaining good posture and setting up an ergonomic workspace are crucial for reducing the strain on your lower back. Poor posture, especially when sitting for long periods, places undue stress on the lumbar spine, which can exacerbate or even cause back pain. To maintain proper posture, sit with your feet flat on the floor, knees at a 90-degree angle, and lower back supported by a chair with lumbar support. Avoid slouching or leaning forward, as this can strain your spinal muscles and joints.
When setting up an ergonomic workspace, adjust your desk, chair, and computer to keep your body aligned. Position your computer screen at eye level to avoid tilting your head forward, which can lead to neck and back strain. Also, ensure that your keyboard and mouse are positioned to keep your wrists straight and shoulders relaxed. These adjustments not only help prevent low back pain but also improve comfort and productivity throughout the day.
Strengthening the core muscles is essential for supporting the spine and maintaining stability, which helps reduce the likelihood of back injuries. The core muscles, including the abdominals, obliques, and lower back muscles, work together to stabilize the spine during movement. Incorporating core-strengthening exercises into your routine can create a natural brace for the lower back, reducing the risk of strains and sprains.
Exercises like planks, bridges, and bird-dogs target the core and build stability. Planks, for example, engage the entire core and can be performed by holding a straight body position while supporting yourself on your forearms and toes. Bridges involve lying on your back with knees bent, lifting your hips to form a straight line from shoulders to knees, effectively engaging the glutes and lower back. Bird-dogs, where you extend opposite arms and legs while balancing on hands and knees, improve both stability and coordination.
Flexibility exercises, particularly stretching the hamstrings, hip flexors, and lower back, are equally important. Tight muscles in these areas can pull on the spine, leading to imbalances and pain. Regularly stretching these muscles helps maintain range of motion and decreases tension in the lower back.
Regular movement, weight management, and balanced nutrition play a significant role in back health. Sitting for prolonged periods weakens the muscles that support the spine, so take breaks to stand, stretch, or walk every 30 minutes. Even a few minutes of movement can increase blood flow, relieve stiffness, and prevent pain.
Maintaining a healthy weight reduces strain on the spine and lowers the risk of back pain, as excess body weight, particularly around the abdomen, can pull the pelvis forward, leading to poor posture and increased back strain. Pairing a balanced diet with regular physical activity is essential for weight management and overall health.
Stress management is a vital component of preventing back pain. Chronic stress can lead to muscle tension, especially in the back, shoulders, and neck. When the body remains in a heightened state of tension due to stress, pain and discomfort in these areas often follow.
Practices such as mindfulness, deep breathing, and yoga can help reduce stress and relieve tension. Mindfulness encourages awareness of bodily sensations, helping individuals notice and release tension in the lower back. Deep breathing techniques stimulate the parasympathetic nervous system, which relaxes the body and counteracts stress-induced muscle tightening. Therapy, meditation, and regular physical activity can also aid in managing stress, improving both mental well-being and physical comfort.
These prevention measures offer a proactive path to managing and preventing low back pain. Focusing on posture, exercise, lifestyle choices, and stress management creates a holistic approach that addresses both physical and mental factors, allowing for better long-term spine health.
Dr. Sidhartha Jandial at Newbold Chiropractic in Half Moon Bay, CA, is dedicated to helping patients find effective, non-invasive solutions for chronic low back pain. With his expertise in chiropractic care and a commitment to a holistic, patient-centered approach, Dr. Jandial offers a range of therapies to treat the root causes of pain and promote long-term relief. Here’s how Dr. Jandial and Newbold Chiropractic can help break the cycle of low back pain:
Dr. Jandial’s primary technique for treating low back pain is spinal adjustments. This involves precisely applied force to realign misaligned vertebrae, known as subluxations, which can place undue pressure on surrounding nerves and lead to discomfort, muscle imbalances, and restricted mobility. By restoring proper alignment, Dr. Jandial helps relieve nerve pressure, improve posture, and enhance mobility, often providing immediate relief.
At Newbold Chiropractic, spinal adjustments are tailored to each patient’s unique needs, making it a safe and effective alternative to pain medications and invasive procedures. While medications only provide temporary symptom relief, chiropractic adjustments address structural imbalances contributing to chronic pain. Many patients find that regular adjustments with Dr. Jandial help them stay active and avoid dependency on medications or surgical interventions.
Complementing spinal adjustments, Dr. Jandial incorporates various soft tissue therapies at Newbold Chiropractic to address muscular factors contributing to low back pain. Techniques like massage therapy, neuromuscular therapy, and trigger point release target tension in the muscles and fascia, which often accompany or worsen low back discomfort. Chronic pain can lead to muscle stiffness and spasms, limiting flexibility and mobility. Through soft tissue therapies, Dr. Jandial alleviates muscle tightness, improves circulation, and reduces inflammation around the affected area, enhancing the effects of adjustments. This approach provides comprehensive relief, helping patients achieve greater flexibility and improved overall function. Dr. Jandial’s expertise in neuromuscular therapy allows him to pinpoint and release trigger points that contribute to referred pain, bringing lasting relief to patients experiencing deep-seated discomfort.
Dr. Jandial emphasizes individualized care at Newbold Chiropractic, recognizing that each patient’s experience with low back pain is unique. He conducts thorough assessments to develop customized treatment plans, incorporating adjustments, soft tissue therapy, decompression, and specific exercises. This comprehensive approach ensures that each patient receives effective care suited to their specific needs, activity levels, and lifestyle factors.
Dr. Jandial’s holistic approach at Newbold Chiropractic also includes considering external factors like ergonomics, sleep quality, and stress levels. These elements play a vital role in spine health and pain management, and by addressing them as part of a patient’s treatment plan, Dr. Jandial supports lasting recovery and enhances quality of life.
At Newbold Chiropractic, Dr. Jandial prioritizes patient education to empower individuals in managing their own spine health. He provides guidance on core-strengthening exercises, stretching routines, and ergonomic adjustments, equipping patients with tools to prevent future pain. By sharing knowledge on posture, movement, and self-care practices, Dr. Jandial helps patients take control of their health, reduce the likelihood of recurring pain, and enjoy an active lifestyle.
Dr. Jandial and Newbold Chiropractic go beyond treating symptoms, focusing on prevention and sustainable health improvements. By teaching patients these self-care techniques, Dr. Jandial ensures that they not only find relief but also maintain long-term wellness.
Consistency is key when it comes to ending the cycle of chronic low back pain. At Newbold Chiropractic, Dr. Sidhartha Jandial emphasizes the importance of a comprehensive treatment plan that includes not only chiropractic adjustments but also preventive measures and regular maintenance. Here’s why staying committed to your chiropractic care and self-care practices can make a profound difference:
A chiropractic treatment plan is designed to address your specific pain points and health goals, but achieving lasting results requires commitment. Sticking with the recommended series of adjustments, soft tissue therapies, and at-home exercises is essential for optimal progress. Every session builds on the previous one, gradually realigning the spine, relieving tension, and retraining the muscles for improved support and mobility.
Dr. Jandial encourages his patients to take their treatment seriously by following through with preventive exercises. These exercises are designed to strengthen the core, enhance flexibility, and reduce the likelihood of re-injury. By committing to the plan, patients experience longer-lasting relief and a reduced risk of future discomfort.
Even after the initial treatment phase, periodic visits to Newbold Chiropractic can play an important role in maintaining the health of your spine. Regular chiropractic check-ins help ensure that your vertebrae remain in alignment, preventing minor issues from developing into more significant sources of pain. These maintenance appointments also allow Dr. Jandial to assess your progress and make any necessary adjustments to your treatment plan.
Routine chiropractic visits serve as preventive care, helping you maintain optimal function, flexibility, and alignment. Just as you would see a dentist to maintain oral health, seeing a chiropractor for periodic maintenance helps you keep your spine in top condition. Patients who maintain a regular chiropractic schedule often report fewer flare-ups, enhanced mobility, and improved overall well-being.
While Dr. Jandial and the team at Newbold Chiropractic provide expert guidance and effective treatments, the responsibility for managing and preventing pain ultimately rests with each individual. Taking an active role in your health means incorporating self-care practices like maintaining good posture, staying active, and managing stress. These daily actions reinforce the work done in chiropractic sessions and help you stay pain-free for the long term.
At Newbold Chiropractic, Dr. Jandial empowers patients with the knowledge and skills they need to manage their spine health independently. By learning simple stretches, exercises, and lifestyle adjustments, you gain the tools to prevent pain from returning. This proactive approach promotes a healthier, more active lifestyle, enhancing your quality of life and helping you enjoy daily activities without the constant fear of back pain. Book an appointment with Dr. Sidhartha Jandial today to start your journey toward a pain-free life! You can book online or call 650-726-3300 to take the first step toward lasting relief.
Dr. Sidhartha Jandial is proud to be serving the coastal community of Half Moon Bay. His education consists of Bachelors in Biology (University of California, Riverside), Masters in Public Health (Loma Linda University), and Doctorates in Chiropractic (Life Chiropractic College West).
