If you’re dealing with chronic lower back pain, you’re not alone. Chronic lower back pain can come from several causes, and the right plan can improve your pain, function, and confidence in daily movement. At Pinnacle Chiropractic, we help patients across Arlington, Smokey Point, and all of Snohomish County find long-term relief by addressing the root problem instead of just chasing symptoms.
What Causes Chronic Low Back Pain?
Chronic low back pain typically means pain that lasts 12 weeks or longer, even after the initial issue should have healed. Common contributors include:
- Herniated disks that irritate nearby nerves and create nerve pain down the hip or leg
- Repetitive strain from heavy lifting, poor posture, or physically demanding work
- Reduced physical activity leading to weaker support muscles and less spinal stability
- Prior injuries, including car accidents, that change how you move and load your spine over time
- Risk factors like prolonged sitting, stress, sleep disruption, and limited mobility
Some symptoms can be a red flag that require prompt evaluation, especially if pain is suddenly much worse, you have progressive weakness, numbness in the groin area, or changes in bowel/bladder control. Those cases should be assessed right away.
1. Practice At-Home Strengthening Exercises
A strong core and stable hips reduce the load on your low back. The goal is not to “push through pain,” but to rebuild support in a way that helps you move with less strain. A few simple options that are often well-tolerated:
- Bird dog (spinal stability and coordination)
- Glute bridges (hip support that reduces stress on the lumbar spine)
- Side planks (oblique strength for better spinal control)
Start with short sets, prioritize good form, and stop if pain becomes sharp or radiates. If your pain gets worse during exercise or you suspect a disk issue, it’s smart to get guidance so you don’t reinforce the wrong movement patterns.
2. Improve Your Posture
Having good posture doesn’t mean sitting perfectly straight all day. It means putting your spine in positions that reduce irritation and help you stay comfortable longer.
Try these posture improvemnets:
- Adjust your chair so your hips are slightly higher than your knees
- Use a small lumbar support or rolled towel behind your low back
- If you work on a computer, ensure that your monitor is at or slightly below eye level
- Break up sitting every 30 to 45 minutes with a short walk or gentle mobility
Better posture supports pain relief because it reduces repeated stress on sensitive tissues and irritated nerves.
3. Try a Different Sleeping Position
Sleep can either calm things down or keep aggravating the problem. If you wake up stiff or your pain is worse in the morning, your sleep position may be part of the issue.
Options to try:
- Side sleeping with a pillow between the knees to reduce pelvic twisting
- Back sleeping with a pillow under the knees to reduce low back tension
- Avoid stomach sleeping if it increases arching and rotation
If you’re pregnant and struggling to get comfortable, a body pillow can help reduce strain. Many patients exploring prenatal support also ask about a prenatal chiropractor and the Webster technique to help improve pelvic balance and reduce tension patterns that can add stress to the low back.
4. Use Heat and Ice Therapy
Heat and ice are simple tools, but they matter when used well.
- Ice is often helpful when pain feels sharp, inflamed, or “hot,” especially after activity
- Heat is great for stiffness, muscle tightness, and getting your body moving more easily
Try 15 to 20 minutes at a time. If you’re unsure which to use, a practical rule is: ice after flare-ups, heat before movement. Either way, these are supportive tools, not the full solution, especially when pain is chronic or linked to a disk, nerve irritation, or spinal mechanics.
5. Visit a Chiropractor
If pain has become long-term, it usually needs a plan that looks at the whole system, not just the painful spot. Chiropractic care can help by:
- Improving joint motion and reducing mechanical stress in the spine
- Supporting pain and function so you can stay active and prevent future flare-ups
- Addressing contributing issues like posture habits, movement patterns, and muscle imbalance
- Reviewing treatment options that match your symptoms, lifestyle, and goals
At Pinnacle Chiropractic, we work with patients dealing with chronic pain patterns, disk-related symptoms, and recurring flare-ups. Our chiropractic treatment has helped our patience experience back pain relief!
Get a Free Consultation at Pinnacle Chiropractic in Arlington, WA
Tired of guessing and want a plan that targets the root cause of chronic lower back pain? Book a free consultation at Pinnacle Chiropractic in Arlington! We’ll talk through your symptoms, identify potential drivers of your pain, and map out next steps focused on long-term improvement and reliable relief.
FAQ
Can a herniated disk cause chronic lower back pain that comes and goes?
Yes. Herniated disks can irritate nerves intermittently depending on posture, activity, and inflammation levels. That’s why symptoms can flare with sitting, bending, or lifting and calm down with rest or specific movements.
What are red flags for back pain that I shouldn’t ignore?
Red flags can include rapidly worsening weakness, numbness in the groin/saddle area, loss of bowel or bladder control, fever with back pain, or severe pain after trauma. Those symptoms should be evaluated promptly.
How can I prevent back pain if my job requires heavy lifting?
Use a hip hinge technique, keep loads close to your body, avoid twisting while carrying weight, and build strength in the glutes and core. Short movement breaks and mobility work can also reduce cumulative strain.
How long does chronic low back pain take to improve?
It depends on the cause, duration, and how consistently you follow a plan. Some people notice changes quickly, while long-term patterns often improve gradually with the right combination of care, strengthening, and activity adjustments.
