Inflammation and Low Back Pain: What’s the Connection?
How Chronic Inflammation May Contribute to Pain, Stiffness, and Joint Problems
If someone has told you that inflammation is contributing to your low back pain, knee pain, or arthritis, what they really mean is that your body is stuck in a cycle where the joints, muscles, discs, and nerves become irritated and overly sensitive. Inflammation is not always bad, it is actually a normal part of healing after an injury. The problem happens when inflammation becomes chronic AKA more than 3 months. Instead of helping tissues recover, it starts acting like gasoline on a fire, increasing pain sensitivity, stiffness, swelling, and irritation throughout the body.¹
The Problem
This is one of the biggest reasons why two people can have the exact same arthritis on an X-ray but completely different levels of pain. One person may barely notice it, while the other struggles to walk, sleep, bend over, or exercise comfortably. Research has shown that inflammation and nervous system sensitivity often play a larger role in pain levels than the amount of arthritis alone.²
Why Does Chronic Inflammation Cause Pain?
Chronic inflammation can affect nearly every part of the musculoskeletal system. In the spine, inflammation can irritate joints, discs, and nearby nerves, contributing to chronic low back pain, sciatica, neck pain, and headaches. In the knees and hips, it can increase stiffness and accelerate cartilage breakdown over time.³ When inflammation stays elevated long enough, even normal daily movements can begin to feel painful because the nervous system becomes more reactive and sensitive.
What Causes Chronic Inflammation?
One of the most important things to understand is that chronic inflammation usually does not come from a single cause. It is often the result of multiple stressors building up over time. Diet is one of the biggest contributors. Highly processed foods, excess sugar, fried foods, alcohol, and unhealthy oils (like margarine or trans fat) can all increase inflammatory signaling throughout the body.⁴ Chronic stress is another major factor. When the nervous system stays stuck in a constant “fight or flight” state, the body produces more stress hormones that can increase muscle tension, joint irritation, and pain sensitivity. Poor sleep, lack of movement, repetitive strain, and abnormal stress on the spine and joints can all add fuel to the fire as well.
Natural Ways to Reduce Inflammation
One simple place many patients can start to decrease inflammation is by increasing their omega-3 intake through fish oil or fatty fish like salmon. Omega-3 fatty acids have been shown to help reduce inflammatory markers and may improve joint pain and stiffness over time.⁵ This is one reason fish oil is commonly recommended for patients dealing with arthritis, chronic low back pain, and generalized inflammation. While it is not a magic fix, it is often one of the easiest and most effective starting points for reducing inflammation naturally.
Movement also matters more than most people realize. Many patients think painful joints should be completely rested, but gentle movement actually helps improve circulation, nourish cartilage, and reduce stiffness. Even simple things like daily walking, mobility exercises, improving posture, and staying hydrated can help decrease inflammatory stress on the body over time.
How Spinal Health May Influence Inflammation
At Square One Health, we also look at the mechanical side of inflammation. When joints in the spine are not moving properly, they can create ongoing irritation and abnormal stress on surrounding muscles and tissues. Over time, this can contribute to chronic inflammation and pain. Chiropractic adjustments and corrective care aim to improve joint motion, reduce mechanical stress, and help the nervous system function more efficiently. Some studies have even suggested spinal manipulation may influence inflammatory markers within the body.⁶
The Good News
The encouraging news is that inflammation is not something you simply have to “live with.” In many cases, reducing inflammation naturally through better nutrition, stress management, movement, sleep, and improving spinal mechanics can significantly decrease pain and improve quality of life. If you are struggling with chronic low back pain, knee pain, arthritis, or inflammation-related stiffness, our team at Square One Health would be happy to help identify what may actually be driving the problem and whether conservative treatment may be a good fit for you.
Schedule an Appointment Today
Schedule an appointment today with the team at Square One Health to evaluate potential causes of chronic inflammation, low back pain, and joint discomfort. A personalized assessment may help identify contributing factors and guide a plan to improve movement, reduce pain, and support long-term musculoskeletal health.
Ready to take the next step towards a pain-free, healthier life? Our team is here to help you on your wellness journey. Click the button below to Schedule an Appointment and start experiencing the benefits of integrated medicine today!
About Dr. Tim Cowan, DC
Dr. Tim Cowan, DC is a Doctor of Chiropractic at Square One Health and has written and reviewed this article. He earned his Doctorate of Chiropractic from the University of Western States after completing a Bachelor of Science in Exercise Science from Northern Arizona University. Dr. Cowan has advanced training in scoliosis rehabilitation, Chiropractic BioPhysics (CBP), and postural correction techniques. He focuses on helping patients improve posture, movement, and spinal function through individualized treatment approaches designed to address musculoskeletal conditions and movement-related dysfunction.
Frequently Asked Questions
Can inflammation cause low back pain?
Yes. Chronic inflammation may irritate joints, discs, muscles, and nerves, contributing to ongoing low back pain and stiffness.
What foods may increase inflammation?
Highly processed foods, excess sugar, fried foods, alcohol, and trans fats have been associated with increased inflammatory activity in the body.
Can fish oil help reduce inflammation?
Research suggests omega-3 fatty acids found in fish oil may help reduce inflammatory markers and support joint health.
Does exercise help with inflammation?
Gentle movement and regular physical activity may improve circulation, reduce stiffness, and support healthy inflammatory responses.
How does chiropractic care relate to inflammation?
Improving joint motion and reducing mechanical stress on the spine may help decrease irritation in surrounding tissues and support overall function.
References
- Hunter DJ, Bierma-Zeinstra S. Osteoarthritis. Lancet. 2019;393(10182):1745-1759.
- Hannan MT, et al. Radiographic knee osteoarthritis and knee pain. Arthritis Rheum. 2000;43(11):2411-2419.
- Berenbaum F. Osteoarthritis as an inflammatory disease. Osteoarthritis Cartilage. 2013;21(1):16-21.
- Calder PC, et al. Dietary factors and low-grade inflammation. Br J Nutr. 2011;106(S3):S5-S78.
- Senftleber NK, et al. Marine oil supplements for arthritis pain. Nutrients. 2017;9(1):42.
- Teodorczyk-Injeyan JA, et al. Spinal manipulative therapy and inflammatory mediators. J Manipulative Physiol Ther. 2006;29(1):14-21.
