Living with back pain can affect every aspect of your life, from the moment you get up to the moment you go to bed — and even while you sleep. Fortunately, pain management has evolved dramatically over the past several years, and there are solutions that can help.
As a top-ranked Texas pain management specialist, Zaid Malik, MD, is dedicated to offering truly individualized treatment plans for patients at Superior Pain Relief, blending state-of-the-art medical therapy with simple lifestyle changes aimed at improving each individual’s quality of life.
In this post, our team offers three New Year’s resolutions you can make to help relieve or prevent back pain this year and for years to come.
Strong core muscles don’t just slim and tone your midsection — they play a key role in supporting your spine and preventing back pain, too. When your abdominal and lower back muscles are weak, your spine and back muscles have to work harder to maintain posture and support movement, leading to tension, stiffness, and increased strain during everyday tasks.
Incorporating gentle core-strengthening exercises, like modified planks, pelvic tilts, or low-impact Pilates, gradually builds support where it’s needed most. Over time, stronger core muscles help improve balance and posture while reducing fatigue and strain during daily activities — even when you’re sitting or standing for long periods.
If you have back pain or if you haven’t exercised in awhile, it’s essential to work with your medical team to ensure that the routines you adopt don’t make your symptoms worse. Our team is skilled in creating activity routines based on each patient’s individual goals, activity levels, health history, and symptoms for optimal benefits without risking more pain.
Maybe you heard it as a kid: “Stand up straight!” “Quit slouching!” It probably seemed like nagging at the time, but it’s pretty sound advice, particularly when you have back pain or if you want to avoid it.
Poor posture puts extra strain on your back, whether you’re standing or sitting. Resolving to keep your spine aligned no matter what you’re doing (yes, even during sleep) can go a long way toward reducing that strain and keeping your back pain free.
Learning proper lifting and bending techniques is crucially important as well. When you hinge from the hips, engage your core, and keep objects close to your body, your spine experiences a lot less stress. Lifting with the back instead of the legs, twisting while lifting, and even carrying a heavy shoulder bag or backpack can contribute to ongoing discomfort.
At work or at home, be mindful of repetitive movements that can add up to back pain over time. Using a chair with plenty of back support at work and taking frequent breaks to stretch and even walk around your desk releases muscle tension and improves circulation in and around your spine.
The spine responds directly to stress, and tension in the muscles surrounding it often makes pain worse. Setting aside regular time for relaxation isn’t a luxury or a waste of time — it’s an essential part of reducing or preventing painful symptoms.
Gentle stretching, deep breathing, and other mindfulness practices can help loosen tight muscles and calm the nervous system. This makes pain easier to manage throughout the day.
Quality sleep is equally important — yet increasingly hard to come by. Poor sleep habits or inadequate sleep increases inflammation while making it more difficult to cope with your symptoms, leading to emotional distress. Establishing a regular sleep routine can restore healthier sleep patterns and lessen next-day discomfort.
Find tips to improve your own routine from the National Institute for Occupational Safety and Health and the Sleep Foundation.
Hot and cold therapy, guided relaxation, journaling, and gentle movement activities like tai chi or yoga can help manage stress and prepare you for sleep, too. Even simple activities like reading or listening to calming music can go a long way toward relieving stress, relaxing tight muscles, and improving your body’s natural healing responses.
A new year is a great time for new goals and new routines. To learn how a custom pain management plan can help you manage your back pain more effectively in 2026, request an appointment online or over the phone with Dr. Malik and the team at Superior Pain Relief in Baytown, Willis, and The Woodlands, Texas, today.
