Managing Chronic Back Pain

Regardless of which medical treatments you are undergoing, it can always be helpful to understand your non-medical treatment options as an adjunct-- or as a primary means -- to help manage your back condition.People often report that such techniques are very helpful in reducing chronic pain.And even if these techniques don't work for you, these options are usually non-invasive and inexpensive (or free) to try.

Of course, the first step in coping with chronic back pain or neck pain is always to get a comprehensive medical evaluation for a diagnosis, as pain is often a warning signal that something is wrong and needs medical attention.

Include specific coping techniques as part of your daily routine

Whatever your medical condition, there are a number of methods to help cope with the chronic pain. All of these techniques make use of four types of skills, including: deep muscle relaxation, distracting your attention away from pain signals, thinking about images or sounds that feel pleasant to you, and attaining detachment and distance.

Several techniques are so simple they can be done anywhere, anytime -- during breakfast, during your morning commute, etc. For example, silent counting is a good way to deal with chronic pain episodes. You might count breaths, tiles in the floor, or even mental images.

Another example is Sensory Splitting, in which you divide a sensation into parts. For example, if the pain feels hot or tingling to you, focus on the heat or tingling and not on the hurting. See also Effective coping strategies for chronic back pain.

Connect with others in a similar situation with chronic pain

While this is not for everyone, many people feel better when they can talk with others who are experiencing similar challenges. If you don't have a friend who can adequately relate to your situation, you can connect online through message boards.This will not necessarily take away your chronic back pain, but it can do wonders for your emotional health. And others who are in your situation may also have helpful experience or insights to share with you.Spine-health.com has a very active SpineForum Message Boards.

Relax and strengthen with yoga

Although no single treatment works for everyone, many aspects of yoga or Pilates make it ideal for treating back and neck pain. Studies have shown that people who practice yoga just twice a week for 8 weeks make significant gains in strength, flexibility, and endurance, which is an essential part of most back pain treatment programs. Moreover, the breathing and meditation aspects of yoga induce a relaxation response that helps decrease pain.See also Yoga for back problems.

Eat right and get enough sleep

Good nutrition can aid your healing process. Your diet should include adequate protein as a source of the building blocks of soft tissue healing. Additionally, fresh fruit and vegetables supply the vitamins and trace elements necessary for effective healing. A vitamin supplement may also be helpful.

Sleep is also important for the body to heal. One of the best ways to help you sleep soundly is to create physical weariness through active exercise. Chronic inactivity does not create a need for the deep sleep that is so important for physical and emotional healing. See Guidelines for successful recovery from low back pain.

Stretch your hamstrings

One of the simplest things you can do to help keep your lower back healthy is to stretch your hamstrings (the large muscle in the back of your thighs), as tight hamstrings are associated with lower back pain. Your hamstring stretching routine should include applying even pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. For hamstring stretching options, see Exercise for low back pain and Back exercise and fitness for back pain relief.

About Spine-health.com

When coping with your back condition, we encourage you to remember the non-medical things you can do for yourself to help manage the pain -- find some type of exercise and stretching that works for you, and take time maintain an overall healthy lifestyle to the extent that you can.

Best wishes,
Peter F. Ullrich, Jr., M.D., Medical Director
Stephanie Burke, President
Spine-health.com

About the Spine-health.com Newsletter: Each issue of the Spine-health.com newsletter, SpineNews Update, is written by the founders of Spine-health.com - Peter F. Ullrich, Jr., M.D., Medical Director for Spine-health.com and Stephanie Burke, President of Spine-health.com. The content in the newsletters is not peer reviewed by Spine-health.com’s Medical Advisory Board. The articles to which the Spine-health.com newsletters link have been peer reviewed by members of the Medical Advisory Board.