Understanding and Managing Back Pain: A Guide for Those Who Have to Constantly Change Positions Due to Pain

Learn why back pain can cause the constant need to change positions just to try and get comfortable.

By Steve Gonser, PT DPT

Physical Therapist

Do you find yourself frequently changing positions to relieve back pain?

You may find that you can’t sit, stand, or lie down for extended periods of time without feeling discomfort.

You’re not alone. There are many others just like you!

According to the National Center for Health Statistics (NCHS), 39% of adults in the United States experience back pain.  They also state the prevalence of back pain increases with age, with 45.6% of adults aged 65 and older experiencing it.

With such a wide-reaching impact, it’s no wonder why back pain is a leading reason for physician visits, estimated at 25%.

What’s causing your pain?

Back pain that requires constant changes of positions often is classified differently than other conditions.

The frequent changes are an attempt to offload certain areas in the low back.  While some relief is provided with movement, it’s often temporary.

Getting to the Root of the Problem

The back is supported by many structures, including: muscles, joints, ligaments, vertebrae, and discs

1. Discs

Cushion-like pads between vertebrae that absorb shock and allow for flexibility in the spine.

2. Vertebrae

The bones that make up the spine, providing structural support and protecting the spinal cord.

3. Joints

Locatd between the vertebrae that enable movemen and provide stability.

4. Ligaments

Strong tissues that connect bone to bone providing stability and support to the spine.

Symptoms can vary, depending on what structure are involved with your injury.

    • Muscle pain: sharp, described as spasm or cramping
    • Joint and bone pain: dull or throbbing localized to back, pelvis, hips, or knees
    • Ligament pain: sharp, usually with activities like rolling, twisting

While symptoms vary, a conservative approach can be taken to not only alleviate the symptoms, but fix them altogether.

Fixing Your Back Pain

The constant need to shift, or change positions, is often rooted in lack of strength.  The muscles surrounding the spine fail to support the spine, causing the area to become fatigued and painful.

Best practices recommend focusing on gradual exercise progression that prioritizes core strength (JAT).  Active strategies such as exercise are related to decreased disability. Passive methods (rest, medications) are associated with worsening disability, and are not recommended (NIH).

Have a Question About Your Back Pain? Ask a Physical Therapist!

If you’re dealing with back pain or have been diagnosed with muscle imbalance, SI Joint Dysfunction, or Facet Joint Syndrome, it’s important to get personalized advice and guidance. Whether you just have a few questions or need help planning your next steps, let us help you get back on track.

Have a question about your pain?