Three simple ways to relieve back pain in the new year, explains a neurosurgeon

The new year often inspires aspirations of profound transformation, although such resolutions often last only a short time. Below are three tangible and practical strategies to reduce back pain; habits that can create lasting change, improve spinal health and reduce the risk of future surgical procedures.

The spine serves as the architectural cornerstone of the human body, providing biomechanical support and protecting the spinal cord – a crucial part of the central nervous system responsible for transmitting neurological signals from the brain to the rest of the body. As a result, it experiences significant physical stress in everyday life. Like any other part of the body, it requires deliberate care and maintenance to function optimally.

Develop three simple habits.

Work the right way. Sleep properly. Make your workplace ergonomic.

Engage in scientifically formulated physical activity to reduce back pain

Maintaining overall health is of utmost importance and includes balanced nutrition, regular exercise and a harmonious connection between body and mind. Focus on a diet rich in anti-inflammatory foods to support overall well-being. Focus on low-impact exercises that strengthen core muscles, reduce stress on the spine and promote biomechanical alignment. The muscles that support the spine are essential to its stability and function, and strengthening these muscles helps strengthen the structural integrity of the spine.

Transition to daily core-focused exercises, such as planks, glute bridges and bird-dog movements. The spine, bones and joints are biomechanical. The spinal bones support the spinal cord. The core muscles help support the spinal bones. Core exercises are a must to strengthen core muscles, increase flexibility and support spinal stability. However, individuals should approach sit-ups with caution, as they may benefit some but worsen discomfort for others.

Low-impact cardiovascular activities such as swimming, cycling and elliptical training are excellent for maintaining fitness without placing excessive axial or downward pressure on the spine, bones and joints. Activities such as running or walking can put more strain on the spine, but can be performed based on individual tolerance. There is no complete contraindication to running. I am a spine surgeon and my current cardiovascular fitness of choice is running. Listening to your body is essential: do what feels good to stay both active and comfortable.

A crucial tool I recommend to my patients is getting in the water. Water naturally reduces weight bearing, improves mobility and relieves joint pressure. This doesn’t have to be water aerobics. Whether you practice structured swimming or simply float in a pool, water-based activities can significantly relieve back pain. In fact, I have had patients headed for possible spine surgery who successfully avoided it by adhering to an intense swimming regimen.

Do what works for you, but focus on staying strong and flexible.

Flexibility is just as important. Exercises such as yoga and pilates, or even simple morning and evening exercises of 5 to 10 minutes, can significantly improve spinal health. Below are three effective stretches recommended by the National Spine Health Foundation:

1. Stretch from knee to chest: Lie on your back and gently pull one knee toward your chest with both hands. Hold this for 30 seconds and then switch legs.

2) Cat-cow stretch: While on all fours, inhale as you arch your back and lift your head toward the ceiling. Exhale as you round your spine and bend your head down. Repeat this at least 10 times.

3) Child’s pose: From a hands-and-knees position, lean back on your heels and extend your arms forward, placing your forehead on the floor. This stretch benefits both the back and the legs.

Sleep the right way to reduce back pain: cultivate a restorative sleeping position

The wellness trend of 2025 is undoubtedly sleep, and spinal health is no exception. However, this applies to the spine How your sleep is just as important as how many you sleep. Good sleeping posture is crucial for maintaining the natural alignment of the spine during rest.

For side sleepers, a smaller pillow can help align the neck, and placing a pillow between the knees reduces strain on the lower back. Back sleepers may benefit from placing a pillow under their knees to relieve lumbar tension. Stomach sleepers, although less common, may consider a pillow under the pelvis for extra support, although this position can strain the neck.

Don’t think about it too much. Listen to your body and indicate how you feel in the morning. The goal is to get a good night’s sleep, and our bodies feel most comfortable in a neutral position.

Also, in a broader sense, aim for eight hours of restorative sleep. Inadequate sleep has been linked to increased pain sensitivity and chronic diseases. Sleep facilitates the natural reparative and regenerative processes of the spine.

Choosing the right mattress for back pain

Although personal preferences vary, firmer or medium-firm mattresses often provide superior support by evenly distributing body weight. Softer mattresses, on the other hand, can cause uneven pressure points, exacerbating spinal discomfort. There is no universal ideal brand: choose a mattress that suits your body’s needs.

Improve ergonomics to reduce back pain: create a spine-centered workspace and be mindful of your phone

Back pain often stems from two extremes: the physical demands of manual labor and the sedentary lifestyle of desk work. I have performed operations on patients from both cohorts. Poor posture, prolonged sitting and suboptimal ergonomics contribute to chronic discomfort and microstrain injuries.

There is no silver bullet, but there are basic principles that must be followed. The first is to stay disciplined in the way you use your phone. We’re all guilty of it: constantly looking down, which puts strain on the neck and lower back. In my clinic, I often see pediatric patients with neck pain, and research shows that the main culprits are heavy backpacks and spending too much time looking at their phones. Be thoughtful and intentional in the way you use your phone to minimize strain.

Practical ergonomic strategies:

1. Ergonomic evaluation: Place your monitor at eye level, invest in a chair with dynamic lumbar support, and make sure your feet rest flat on the floor.
2. Postural variation: Alternate sitting and standing using an adjustable desk. Take periodic micro-breaks to recalibrate your posture, as the body is not designed to remain in a static position for extended periods.
3. Technical coordination: Avoid excessive downward stretching while using your phone, a common cause of “technical neck.” Adjust devices to your natural line of sight or, better yet, reduce screen time.

These small, intentional adjustments can significantly reduce repetitive strain on the spine, promoting a work environment conducive to long-term spinal health.

Take home points for reducing back pain by 2025

Sustainable improvement comes from consistent daily habits. To reduce back pain:

• Optimize your sleeping position
• Create a workspace that promotes good alignment and minimizes tension.
• Focus on daily exercises that strengthen core muscles, improve flexibility and support spinal stability.