Category Archives: SMASH

5 solutions to gaining control of your back pain

AsI discuss here, it’s possible to allow back pain to swamp you. Here are the 5 things that successful back pain managers do.

They carefully return to  exercise.

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People who exercise (effectively) are simply  better at managing pain. Ideally you build in things that you like to do, but nothing takes away from the fact that motion is lotion. Your recovery and escape starts and ends with physical activity.

It’s almost a  simple as that. You need to know how to have an effective activity regime that builds in  effective stretching, “smashing”,  education ( careful attention to movement performance) and then Strengthening (SSES for short).

That said, even getting those early short distance walks, sometimes with a helper,  can really make your recovery. Sometimes a bit of gardening can get you moving

Goal setting to avoid the Over activity rest trap.

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As discussed here, sometimes you cram lots of work in when you are pain free: you do too much and collapse: each cycle, you get worse. If you can substitute  “going mad”  with modest goal setting, with sensible steps, long term you’ll really improve and conquer pain

They seek out new fun things

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If you become bored you will make things awful. If you lock yourself away with your pain it will escalate out of control. Find and remember those enjoyable things: look at new hobbies, learn a language, dance , garden have some fun!

Learn some stress busters

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Learn how to relax. As much as it sounds like tree hugging hippy nonsense, some breathing and relaxation exercises, getting outside to suck up some vitamin D, and Earthing yourself can really help.

 

Accept you need to help yourself

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The faster you can stop obsessing about miracle cures, getting more pain killers, hanging on for that new clinical trial, the faster you will practically take the steps you need to recover:

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The big warning.
Some back pain is really serious: check your RED FLAGS by clicking here 

The top 5 things that keep you in pain

Once you have tweaked your back a few times, you stand a good chance of dragging yourself down into a pain cycle. Here are the 5 things people who suffer from pain do.

THEY STOP PHYSICAL ACTIVITY

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If you become sedentary it will start a cascade of bad stuff: your sleep will suffer, you’ll weaken your muscles meaning you’ll slide towards a boring disabled lifestyle, with a loss of control over your daily life. The more you sit and do nothing, the more you focus on your pain. The worse it becomes

THEY FALL INTO THE OVER ACTIVITY TRAP

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taking advantage of any easing of pain to work yourself to exhaustion, or into pain. This means you need to collapse until you recover. When you have recovered a bit, you slog through loads of work until you are exhausted or in pain. This leads to worse pain and declining physical fitness

ABANDONING WORK AND FUN FOR BOREDOM

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once you have taken time off work, and given up your hobbies, you get bored. Your pain will expand to fill the day

STRESS

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Stress. is the ultimate multi-tasking sensation: it can make you avoid activity, avoid friends , edge out loved ones: it can make you feel helpless and hopeless. It can lay the foundations for arguments and anger, and given time will deliver you mental health issue such as anxiety and depression

WAITING FOR A CURE, or HOPING THAT THE PAIN WILL GO AWAY

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Rather than simply doing the basic combination of stretches, smashes, movement education and strengthening that I can show you, You start obsessing about a “cure”. You chase your doctor for a magical MRI or a spinal fusion , even if you know that only 1 out of 250 MRI’s show anything remotely useful, and normally leads to a recommendation to stretch and build your core.

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The big warning.
Some back pain is really serious: check your RED FLAGS by clicking here