Back pain affects nearly all of us in one way or another, often making life difficult.
Whether it is a sudden flare-up which stops us in our tracks, or having to deal with persistent pain that stops us doing the things that make us tick.
But a leading physiotherapist says the solution to the painful problem could be a simple psychological fight.
David Rogers, based at the Royal Orthopaedic Hospital, Birmingham, reveals the 10 ways you can use your mind to ease the pain.
Here, in a piece for Healthista, he says applying these methods will help you get back to doing the things you love.
But before you apply these rules, it’s important to make sure that your back pain isn’t due to anything serious, he warns.
David Rogers, a physiotherapist based at the Royal Orthopaedic Hospital, Birmingham, reveals the 10 ways you can use your mind to ease the pain
DON’T BOTHER SEEKING A DIAGNOSIS
Most of the time it is impossible to diagnose a particular structure in your back which is causing your pain.
Some common changes found on MRI scans in people with back pain, including slipped discs, worn or degenerative discs or trapped nerves are just as common in people who have never had back pain.
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So if you haven’t got any of the serious medical conditions mentioned above, your back pain will be classified as ‘non-specific’.
This means it is caused by a number of different factors which are all closely linked to your pain experience
CALM ANY WORRIES YOU MAY HAVE
Keep any negative thoughts to the back of your mind to help your recovery from pain, he says
When back pain persists it feels like something is seriously damaged, but it rarely is.
Worrying about damage, and how it might influence your future, plays a major role in preventing recovery when back pain persists.
So keep any negative thoughts about damage to your back in check, and give yourself a reassuring word that it’s safe to get moving.
RETURN TO ACTIVITY GRADUALLY
It is common for people to become fearful of activity when back pain persists, particularly if it hurts.
Returning to activity, initially at low levels, and building up gradually is the best approach, safe in the knowledge that any ongoing back pain isn’t harming you.
It might hurt more to begin with, but remember this isn’t causing you any damage.
It will feel easier as you repeat the activities over a few days and weeks.
CHECK YOUR THOUGHTS
Research tells us that people who think the worst when they experience a flare-up in back pain take longer to recover.
So if, when your back goes, you find thoughts going through your head such as ‘I’ll never get over this’ or ‘how can I ever get back to normal again’ try to re-frame them, to focus on recovery.
Thoughts such as ‘I can get over this’ or ‘this will pass’ will focus your attention on recovery from a flare-up in back pain.
Breathing exercises, such as the 7/11 method, calm down the nervous system and the muscles they supply, preventing sudden spasms of back pain
THE BREATHING 7/11 METHOD
•Take in a deep breath, allow the stomach and lower ribcage to expand as you breathe in.
•Breathe out controlling the flow so that it is steady and slow, emptying out a little more fully than normal.
•Continue taking deep breaths in and long slow breaths out. When you have got used to the feeling of this you can count the length of your breaths.
•Breathe in for a count of 7 and out for a count of 11 (both through the nose, if possible).
•Adjust the speed of your counting so that it is comfortable for you. The important thing is to make sure that the out breath is longer than the in breath. This triggers the automatic relaxation response in the body.
•Continue this for 5 to 10 minutes or however long you wish, focusing on the feeling and sound of your breathing. As you breathe slowly, be aware of where your body is supported and think of allowing your muscles to let go of the weight of your body onto whatever you are resting upon.
DO SOME BREATHING EXERCISES
When back pain persists, it is common for muscles to feel tense and tight. You may experience sudden spasms of pain without reason.
These frequent episodes are due to your nervous system being oversensitive, like a volume dial for pain being turned up too high.
Breathing exercises, such as the 7/11 method described below, will calm down the nervous system, and the muscles they supply, relaxing tense muscles and preventing sudden spasms of back pain.
EXERCISE REGULARLY
The back is designed to move and bend and twist in variety of ways.
Protecting your back from these movements might seem like the logical thing to do at first.
But continuing to protect your back from exercise in the medium to longer term will prevent recovery.
It doesn’t matter what exercise you do – swimming, cycling, walking the dog, joining a gym class or doing yoga are all excellent types of exercise.
But make sure it’s something you enjoy doing, otherwise you are less likely to continue with it in the long term
Protecting the back from exercise out of fear of damage will prevent recovery. Mr Rogers advises sufferers to swim, cycle, walk or signing up to the gym to keep the back in shape
MANAGE THE STRESSORS
Ongoing unresolved distress in your life will wind up your body’s fight and flight system, raising tension in your back muscles, which is likely to cause more frequent flare-ups.
Some of your daily stressors within your home or work life can be difficult to keep on top of but if you can find ways to manage these better, you will find that your back will be much less troublesome.
INVOLVE YOUR FAMILY AND FRIENDS
Those close to you want to do the best for you when you are suffering with back pain.
Sometimes they can be over-protective and do everything for you.
While they have good intentions, it can prevent you from trying things out that may promote recovery.
Remember the back likes all types of movement, so tell those close to you that it’s safe to get going, and encourage them to help you work towards recovery in function.
A GOOD NIGHT’S SLEEP
Having a bedtime routine helps to ease the pain as refreshing sleep is essential for general health and well-being, he says
Refreshing sleep is essential for our general health and well-being.
Avoiding using technology including computers, mobile phones and television.
Having a bedtime routine leading up to sleep and calming your mind through 7/11 breathing are all simple strategies you can use to make refreshing sleep more likely.
BE PREPARED FOR THE BUMPS
Applying these new rules will make a difference but it probably won’t cure your back pain forever.
So having a plan for when things go wrong with your back is really helpful.
Below details an emergency plan to put in place when you are having a bad day.
Keep this close at hand because when flare-ups happen it can feel overwhelming and it’s difficult to think straight.
Back to Life was published by Vermilion in August and is available from Amazon for £12.99
This article originally appeared and is republished here with the permission of Healthista.