Understanding and Managing Chronic Low Back Pain

What is chronic low back pain?

Chronic low back pain is pain that persists for more than 12 weeks in the area between the lower ribs and the buttocks. It can affect daily activities, sleep, and mood.

Common causes

• Muscle strain from heavy lifting or prolonged sitting
• Degenerative changes in the spine (disc degeneration, osteoarthritis)
• Postural habits, especially in desk‑bound work
• Obesity and lack of core strength
• Stress‑related muscle tension

Self‑care strategies you can start today

1. Gentle movement

Engage in low‑impact activities such as walking, swimming, or yoga for at least 20‑30 minutes most days. Movement keeps the spine flexible and reduces stiffness.

2. Strengthen the core

Simple exercises like pelvic tilts, bridges, and abdominal bracing help support the lower back. Perform 2–3 sets of 10‑15 repetitions, 3 times a week.

3. Mind your posture

When working at a desk, keep the screen at eye level, shoulders relaxed, and feet flat on the floor. Take a short break every 30‑45 minutes to stand, stretch, or walk.

4. Use heat or cold

Apply a warm compress for 15‑20 minutes to relax tight muscles, or a cold pack for 10 minutes to reduce inflammation after a flare‑up.

5. Maintain a healthy weight

Extra weight puts additional stress on the lumbar spine. Balanced meals rich in fruits, vegetables, whole grains, and lean protein can help manage weight.

When to seek professional help

• Pain does not improve after 4‑6 weeks of self‑care
• Sudden weakness, numbness, or tingling in the legs
• Loss of bladder or bowel control
• Pain that wakes you up at night
• Any history of trauma or injury

What to expect at Precision Pain Clinic

Our team conducts a thorough evaluation, which may include physical examination, imaging, and discussion of your daily routine. Based on the findings, we recommend a personalized plan that can include physiotherapy, medication, minimally invasive procedures, or lifestyle coaching.