5 Mistakes you’re making when it comes to your pain

After years of helping people manage chronic pain, I’ve noticed some consistent patterns that hold patients back from long-term recovery.

You might be showing up to every appointment, hoping that treatment alone will make the pain disappear — but meanwhile, you’re skipping your exercises, not sleeping well, eating poorly, and feeling constantly stressed.

It’s no wonder you’re frustrated and wondering why the relief never seems to last.

Chronic pain is rarely caused by just one thing. It’s often the cumulative effect of your habits, beliefs, and biological changes — all feeding into each other.

Here are five common mistakes that can slow down recovery (and what you can do instead):

1. Not Reducing Smoking

Smoking affects blood flow and nutrition to your spinal discs, accelerates degeneration, and increases inflammation — all of which make pain worse.

Smokers are also more likely to experience multiple pain sites and higher pain intensity. Even cutting down can help reduce pain sensitivity.

If quitting feels overwhelming, start small — every reduction counts toward better healing and less pain.

2. Skipping Regular Exercise

Consistent movement is one of the most effective ways to manage chronic pain. Regular exercise — even low-impact options like yoga, tai chi, or swimming — can improve your function, mood, and pain tolerance.

Both aerobic (cardio) and resistance (strength) exercise benefit spinal and joint health.

Don’t fall into the “all or nothing” trap — something is always better than nothing. Find an activity you enjoy, and make it part of your routine. Put on your favourite music or an audiobook and move!

3. Being Too Sedentary

Sitting for long periods can take a serious toll on your spine and overall health.

Try to spend more time outdoors and on your feet — walking is one of the best things you can do for both your spine and your mood. A 30-minute walk improves circulation, lubricates your joints, decompresses your spine, and strengthens your back.

Plus, sunlight exposure boosts vitamin D levels, which supports bone health, immunity, and mood.

Take regular “movement breaks” throughout your day to stretch, stand, or walk — your spine will thank you.

4. Neglecting Sleep

Poor sleep doesn’t just leave you tired — it actually increases pain sensitivity. It disrupts the systems that regulate inflammation and your body’s natural painkillers, like endorphins and dopamine.

Good sleep hygiene goes a long way:

• Keep a consistent bedtime and wake-up time

• Avoid screens before bed

• Limit daytime naps

• Create a relaxing wind-down routine

If you need more guidance, search for “NHS sleep hygiene” — it’s an excellent evidence-based resource.

5. Ignoring Mental Health

Your mental health plays a huge role in how your body experiences pain. Depression, anxiety, and fear of movement can all heighten pain sensitivity and slow recovery.

Negative beliefs like “pain means damage” or “rest is best” are linked to worse outcomes and higher disability.

On the other hand, active coping strategies — such as gentle exercise, pacing yourself, and mindfulness — can significantly improve your quality of life and pain management.

The Bottom Line

Recovering from chronic pain is a whole-body, whole-person process. Chiropractic treatment can help address the physical side, but lasting improvement comes from supporting your body through movement, rest, nutrition, and mindset.

Every small change counts — your pain didn’t develop overnight, and your recovery will take time. But with consistency and the right habits, long-term relief is absolutely possible.