Smoking and back pain, what the research shows
Dr Nicola Tik
If you smoke and live with back pain, you may have wondered whether the two are connected. It is a fair question, and the research gives a clearer answer than many people expect. Understanding the link can help you see what is within your control, whatever you decide about smoking.
Large reviews of research have found that people who smoke are more likely to have back pain than people who do not, and more likely to find it lingers. One study followed people with new back pain over a year. Those who smoked were around three times more likely to go on to develop long-term pain.
That does not mean smoking is the only reason your back hurts. Back pain usually has several things feeding into it, like activity levels, sleep, stress and the physical demands of your day. Smoking is one piece of that picture, and it is a piece you have some control over.
Researchers think there are a few ways smoking can play a part.
The discs between the bones in your spine rely on small blood vessels nearby for their nourishment. Nicotine narrows blood vessels and carbon monoxide reduces how much oxygen your blood carries. Over time, this may make it harder for the discs and surrounding tissues to stay healthy and recover from everyday wear.
Smoking also seems to affect how the brain processes pain. In the study above, brain scans suggested that smoking may influence the areas involved in learning and motivation, which can make pain more likely to stick around.
There is also coughing. A regular cough puts repeated strain on the muscles around your trunk and back.
The encouraging part of this research is what happens next. In the same study, people who stopped smoking during the year saw their risk of long-term pain fall. Other research suggests former smokers have lower rates of back pain than current smokers.
Your body starts to recover soon after your last cigarette. Circulation improves within weeks, which helps tissues get the oxygen they need.
Stopping smoking is one of the best things you can do for your overall health, as well as your back. If you are thinking about it, getting support makes you more likely to succeed than going it alone. Stop smoking services, pharmacists and nicotine replacement products can all help, and you can use them alongside the other ideas here.
Small steps count. Cutting down, setting a quit date or simply finding out what support is available are all worthwhile places to start.
Whatever you decide, keeping your back strong and moving is one of the most helpful things you can do. Some things to try:
Some strength exercises to start with:
If you would like to follow along, VIDA has short videos of bridges, sit to stands and back lifts you can use at your own pace.
Research suggests that even a short burst of activity, like a brisk ten-minute walk, can ease cravings for a while. That makes movement a useful tool if you are cutting down, and it gives your back a break from sitting at the same time.
Your VIDA pain check-in can help you notice how your back is changing over time, especially if you start making changes to smoking or activity.