Our expert’s tips to manage back pain

According to NZ Chiropractor Dr Cassandra Fairest, 80 percent of adults experience back pain at some point in their lifetime. 

Poor posture combined with sedentary lifestyles are the most common problems causing New Zealanders back pain. Technology use, particularly hand-held devices, is the main culprit with users slumping in locked positions causing strain on the back and neck.

Dr Fairest has put together her top tips to manage back pain below: 


It is very important not to sit in the same place for a long time. Take regular breaks, get up and move every half an hour. Limit the amount of time hunched over your computer and mobile device as much as possible and stretch wherever and whenever you can! Regular stretching will help your body naturally align and help prevent future injuries. 

Diet is crucial 

The body needs key nutrients to grow optimally and help repair after injury. Choose daily servings of fresh fruit and vegetables rich in antioxidants and phytonutrients. Calcium and magnesium-rich foods such as cheese, bananas and avocados help build strong spinal columns and assist muscle function. 

Get moving 

Back pain is most common among people who are out of shape or weekend enthusiasts who push themselves hard after sitting around all week. 

Regular exercise can assist back pain and reduce the chances of it returning or ever occurring in the first place. Chiropractors usually recommend light exercise for people who have hurt their lower back. They’ll start with gentle movements and gradually build up the intensity. Once the immediate pain goes away, an exercise plan to improve spinal health can help keep it from coming back. 

If the pain is prolonged, and none of this advice is working, consider getting checked by your local New Zealand Chiropractor’s Association member as you may need specific assistance and care. 

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