Dr. Brandon Claflin’s Practical Tips for Managing Chronic Back Pain

If you or a loved one are struggling with chronic back pain, then you already know that every little bit of relief helps. While there are specialized treatments available for moderate to severe chronic pain, most people still need to manage their pain in between doctor appointments.

Fortunately, there are plenty of strategies you can try to alleviate your back pain at home. In this article, Dr. Brandon Claflin guides us through some of his top tips.

Understanding Chronic Back Pain

The term “chronic back pain” might sound a little vague, but it’s used to describe any back pain that lasts more than three months. Chronic pain of any type can seriously affect a person’s quality of life. It’s not just about discomfort — chronic pain can also limit mobility and keep you from spending time with friends and family.

Common causes of chronic back pain include poor posture, previous injuries, muscle strain, or conditions like arthritis or herniated discs. A variety of these causes can be managed at home, but some patients need specialized medical care to find relief.

6 Tips for Managing Chronic Back Pain at Home

Whether your pain is sharp or dull, whether it’s mild or moderate, there are evidence-based strategies that can help make it more manageable. Read on for six top tips from Dr. Brandon Claflin.

1. Exercise

Although it may be the last thing you want to do, Dr. Claflin says that staying active is one of the best ways to reduce chronic back pain. Gentle activities like walking, swimming, or yoga can ease stiffness and strengthen your muscles without overexertion.

If you sit for long periods, set a timer to stand up and stretch every 30 minutes. Don’t forget to start small. Take a 10-minute walk every day and gradually increase your activity as your body adapts, as your doctor advises.

2. Practice Good Posture

Good posture helps take the strain off your spine and surrounding muscles, which can keep your pain from worsening. When sitting, Dr. Claflin suggests keeping your back straight, feet flat on the floor, and shoulders relaxed.

If you work at a desk, consider using an ergonomic chair and monitor setup. Sleeping posture matters, too — try lying on your side with a pillow between your knees for support.

3. Try At-Home Pain Relief

Simple home remedies like heat or ice packs can soothe pain and reduce inflammation. Dr. Claflin often recommends that patients use a heating pad for 15 to 20 minutes to relax tight muscles or apply an ice pack to numb sharp pain (after consulting their healthcare provider first).

Stretching regularly can also help loosen tense areas. A warm bath at the end of the day is another great way to unwind while easing discomfort.

4. Strengthen Your Core

A strong core supports your spine while reducing strain and preventing future injuries. Start with beginner-friendly exercises like pelvic tilts, bridges, or planks.

For extra guidance, patients may benefit from physical therapy. Physical therapists can design a safe, personalized program to strengthen your core muscles and improve your overall back health. Even 5 to 10 minutes of core exercises a few times a week can make a difference over time.

5. Manage Your Stress

Dr. Claflin shares that stress can tighten your muscles and make your chronic back pain worse, which means relaxation is an important part of pain management. Techniques like deep breathing, meditation, or mindfulness can reduce stress and improve your overall well-being. Try starting your day with five minutes of focused breathing or ending it with a guided meditation.

6. Check Your Daily Habits

Your daily habits might seem small, but Dr. Claflin says they can have a huge impact on your chronic back pain.

 Avoid heavy lifting when possible, and if you can’t avoid it, make sure you use proper lifting techniques by bending your knees and keeping the object close to your body.

At work, make sure your desk setup supports good posture, and wear comfortable, supportive shoes. Even switching to a mattress that provides proper spinal support can make a big difference.

When To See a Professional

Sometimes, managing chronic back pain at home isn’t enough. According to Dr. Brandon Claflin, this is when it’s time to see a pain management professional. Warning signs like worsening pain, numbness, tingling, or difficulty moving are all signs that you need to schedule an appointment.

Pain management clinics specialize in diagnosing and treating chronic pain of all kinds. Whether it’s physical therapy, pain relievers, or non-surgical treatments, a doctor can focus on finding what works best for each patient’s unique needs.

Find Relief With Chronic Pain Management

Chronic back pain can feel overwhelming, but there are many ways to manage it. Over time, you may even start to feel like you have your life back. By staying active, improving your posture, and addressing stress, you can take back control of your comfort. If things start to get worse, it’s never too late to schedule a consultation with a qualified pain management doctor.