Stopping smoking is a big achievement, and if you live with back pain, you may be wondering whether it will make a difference there too. Research suggests it can. Understanding what is happening in your body, and how to support it, can help your back make the most of the change.

What the research shows

Smoking is linked with back pain that is more likely to linger. 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, and those who stopped smoking during the study saw that risk fall.

Other research suggests former smokers have lower rates of back pain than people who still smoke. That is encouraging, because it means the benefits can build after you stop.

What may be happening in your body

The discs between the bones in your spine rely on small blood vessels nearby for their nourishment. Smoking narrows those blood vessels and reduces the oxygen your blood carries. Once you stop, your circulation starts to improve within weeks, giving those tissues a better supply of oxygen and nutrients.

Smoking also seems to affect how the brain processes pain. Stopping may help your nervous system become less sensitive over time.

If you had a smoker’s cough, it may ease too, taking some of the repeated strain off the muscles around your trunk and back. For some people, coughing increases for a short time at first as the lungs clear, and this usually settles.

What to expect in the early weeks

The first few weeks after stopping can bring changes that affect how your back feels. Cravings, irritability, poor sleep and stress are all common. These can make pain feel louder for a while, even as your body starts to recover.

This is temporary. Withdrawal symptoms tend to be strongest in the first couple of weeks and ease over the following weeks. Knowing this may help you stick with it on harder days.

Using movement to help

Movement helps your back and can help you stay smoke-free. Research suggests that even a short burst of activity, like a brisk ten-minute walk, can ease cravings for a while. Some ideas:

• Go for a short walk when a craving hits.
• Swap old smoke breaks for movement breaks.
• Break up long spells of sitting every half hour or so.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause and move during focused work.

Building back strength

As your circulation improves, it is a good time to build strength in your back. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor with your arms by your sides, gently lift your head and chest a little way, then lower.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower yourself slowly.

If you would like to follow along, VIDA has short videos of back lifts, bridges and sit to stands you can work through at your own pace. Start with a few repetitions and build up gradually. Strength work can also give you something positive to focus on as you settle into life without smoking.

Looking after sleep and stress

Sleep can be disrupted in the first few weeks after stopping, and stress can run higher. Both can make back pain feel louder. A regular wake-up time, a calm wind-down and some slow breathing, breathing out a little longer than you breathe in, can help.

If your weight changes

Some people gain a little weight after stopping smoking. Staying active and building strength can help, and the health benefits of stopping far outweigh any small weight change.

Keeping track

Your VIDA pain check-in can help you notice how your back changes in the weeks and months after stopping.

What to take away

• Stopping smoking is linked with a lower risk of long-term back pain.
• Your circulation starts to improve within weeks of stopping.
• Early weeks can bring stress and poor sleep, which may make pain feel louder for a while.
• Use short walks to ease cravings and help your back.
• Build back strength two or three times a week.

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