New Year, New Back: 5 Resolutions for a Pain-Free 2026

Back pain is no easy experience, and it can cause lots of challenges, such as trouble sleeping and increased stress. It can affect you for days, weeks, or months, often with unpredictable treatment outcomes and lots of trial and error in managing it.

At Integrated Spine and Pain Services, we specialize in treating herniated discs and other back pain in Falls Church and Alexandria, Virginia, and surrounding areas. Board-certified physiatrists Stephanie Clop, MD, and Alexander Behnaz, MD, provide a thorough exam to find out why you have back pain and plan treatment accordingly.

If you’re hoping 2026 will be a year with less back pain, there are steps you can take to reach that goal. Here are five resolutions for a pain-free new year:

Stick to a home exercise program

Physical therapy and exercise help to strengthen your back and increase blood flow, which ultimately helps with tissue healing. Less back pain is one of many reasons why you should implement exercise into your daily routine for 2026 and beyond.

A physical therapist can teach you specific exercises for your back pain needs. While physical therapy appointments can set the foundation, consistent home exercises keep you on a path to healing and less pain.

Try back-friendly stretches and exercises like hip twists, knees to chest, planking, and even daily walks to support your posture and spinal health.

Cut out the foods that increase inflammation

Increased inflammation in your tissues can worsen already-existing back pain. One step you can take to reduce overall inflammation in your body is to cut down on foods that promote inflammation.

These include:

Sugary treats
Trans fats
Red and processed meats
White bread and pasta
Deep-fried indulgences

Lean toward cooking methods that keep foods lean, such as grilling instead of frying.

Stop smoking

Although smoking might feel like a quick fix for stress, a smoking habit can contribute to pain in areas like your back. Smoking contributes to back pain by reducing your tissues’ ability to heal and increasing your pain perception.

Quitting smoking can be challenging, but your back will thank you for using healthier stress-coping skills like breathing exercises, warm baths, and an earlier bedtime.

Get regular massages

If your back pain stems from muscle tension or overworked muscles, getting regular massages in 2026 can help loosen tightness and reduce pain. A massage is a great way to relax and to untie knots in your muscles that cause pain and discomfort.

Always talk to your doctor before using massage therapy and other alternative strategies for pain management.

See your pain management specialist regularly

Our experts at Integrated Spine and Pain Services are ready to assist you through a pain-free new year. Beyond giving you tips for managing back pain at home, they can recommend advanced interventional treatments for back pain when necessary.

Treatments like radiofrequency ablation and injection therapies can target back pain at its source and improve your comfort for days, weeks, or months at a time. We tell you how a recommended treatment might work to reduce or resolve your back pain if it doesn’t go away on its own.

Our experts at Integrated Spine and Pain Services can help you decide if you need professional and personalized treatment for back pain. Call our nearest office to schedule an appointment to discuss your options today.