Back pain affects millions of people every year, making even the simplest tasks feel overwhelming. Whether it’s a dull ache after a long day at your desk or a sharp twinge from lifting something wrong, back pain can disrupt your quality of life in a big way. Fortunately, with the right knowledge and a proactive approach, relief is within reach.
Renowned pain management specialist Jordan Sudberg has spent years helping patients understand and overcome back pain. His approach combines cutting-edge medical expertise with practical self-care strategies—empowering individuals to take control of their health, one step at a time.
Understanding the Basics: Why Does Your Back Hurt?
Before you can treat back pain effectively, it helps to understand what’s causing it. According to Jordan Sudberg, the most common causes of back pain include:
- Muscle strain from poor posture, heavy lifting, or overuse
- Herniated discs or degenerative disc disease
- Spinal misalignment or structural issues
- Inflammation due to arthritis or other chronic conditions
- Lifestyle habits, like prolonged sitting or lack of physical activity
“Back pain isn’t always the result of a dramatic injury,” explains Sudberg. “Sometimes, it’s the small, daily habits that add up over time.”
Jordan Sudberg’s Self-Care Strategies for Back Pain Relief
While severe or chronic pain should always be evaluated by a medical professional, many types of back pain can be managed—or even prevented—through simple self-care techniques. Here are Dr. Sudberg’s top self-care tips for back pain sufferers:
1. Move More, Sit Less
One of the leading causes of back pain is a sedentary lifestyle. Sitting for long periods can weaken your core and tighten muscles, putting strain on your spine.
Dr. Sudberg recommends:
- Standing up every 30–60 minutes
- Stretching throughout the day
- Using a standing desk or ergonomic chair
2. Strengthen Your Core
Your abdominal and back muscles work together to support your spine. Weak core muscles can lead to instability and pain.
Try incorporating:
- Planks
- Bridges
- Low-impact exercises like yoga or Pilates
“Core strength isn’t just for athletes—it’s crucial for anyone who wants to maintain a healthy back,” says Sudberg.
3. Prioritize Posture
Slouching can put extra pressure on your lower back and neck. Whether you’re working at a desk or scrolling on your phone, posture matters.
Posture quick-fix from Dr. Sudberg:
- Sit with your feet flat, shoulders back, and ears aligned with your shoulders
- Use lumbar support if needed
- Adjust your screen to eye level to avoid hunching
4. Apply Heat or Cold
Both heat and cold can provide temporary relief, depending on the type of pain.
- Cold therapy reduces inflammation (great for new injuries)
- Heat therapy relaxes tight muscles and improves blood flow
“Alternating between heat and cold can be especially effective for muscular pain,” Sudberg advises.
5. Know When to Seek Help
While many cases of back pain improve with time and care, some symptoms should never be ignored. Jordan Sudberg stresses the importance of seeing a specialist if you experience:
- Pain that lasts more than a few weeks
- Numbness or tingling
- Weakness in your legs
- Loss of bladder or bowel control
“Pain is your body’s way of telling you something’s wrong,” Sudberg says. “Early intervention can prevent a small problem from becoming a major issue.”
Final Thoughts: A Proactive Approach to a Pain-Free Life
Back pain might be common, but that doesn’t mean you have to live with it. By understanding the root causes and applying self-care strategies, you can reduce discomfort and regain control over your daily life.
With the expert insights of professionals like Jordan Sudberg, patients are learning that relief doesn’t always require surgery or long-term medication—sometimes, it starts with the basics.