Back Pain.
Last updated Tuesday, January 25, 2005
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Coping
What are some strategies for coping with back pain?
Stress, poor posture, lack of exercise and being overweight all can
contribute to back pain. Luckily, these variables can be controlled,
and their effects lessened.
Relaxation training
Many people relieve their back pain by doing special breathing or
muscle relaxation exercises. If you have chronic back pain, check with
your doctor to see if relaxation training can help.
Weight loss, exercise, and diet
Think about the extra pounds people carry every day due to their
being overweight. This puts added pressure and strain on the back and
stomach muscles, causing those muscles to stretch and weaken. Weak back
and stomach muscles cannot support the back properly. Poor posture can
shift your body out of balance. This forces only a few muscles and
joints to do all the work. Without proper exercise, muscles become weak
and tire easily. Exercise is necessary to keep the back strong and
limber.
A good conditioning (aerobic) exercise program led by a trained
instructor can be particularly helpful. An effective program includes a
warm-up period; about 30 minutes of aerobic activity (exercise that
results in a sustained heart rate of l00 or more beats per minute);
isolated muscle group work (including abdominal muscle toning); and a
cool-down period. Over a period of time, the rewards of regular aerobic
workouts can include a slimmer waistline and healthier back.
Who can help patients and families cope with back pain?
If you and your doctor decide that stress
and tension are making your back pain worse, your doctor might
recommend that you see a psychologist, family counselor, psychiatrist,
clergyman or other mental health specialist. They can teach you how to
better handle your stress.What are some strategies for coping with stress related to back pain?
Every day of our lives is filled with some kind of stress. In fact, any
situation can cause stress such as work, personal relationships,
raising children, paying bills, the death of a loved one or a new
experience. Even very happy occasions such as a family wedding, birth
of a new baby or family vacation can be stressful. For many people with
back pain, the greatest stress comes from unwanted changes in their
lives caused by the pain itself.
People react to stress in different
ways. Some may feel tired, sleep poorly, overeat, or feel irritable.
Some clench their jaw. Others tighten their neck and shoulders. Still others get a headache or an
upset stomach when they are tense.
If your pain is acute, you may be able to reduce your stress
by reminding yourself that you just need to wait until the pain
disappears. However, if your pain has become chronic, you may need to
take a good look at what you want to do, what you need to do and what
you actually can do. Try to set some new goals that are more realistic,
taking into account your pain and limitations. Talking to understanding
friends and family members about your new goals and abilities can make
this task easier.
Many people tighten their back muscles when they are worried or tense. This can make existing
back problems worse. Take a minute now to think about what happens in your own body when you
worry or get tense. Do you think stress is affecting your back?
Since we cannot remove everyday events from our lives, the key to managing stress
is changing how we react to daily living. Think about how you react to
everyday events. What methods do you have for relaxing and releasing
tension from daily stress?
Tips for managing stress:
- First, learn to relax. There are many ways to
relax and relieve stress without using drugs or alcohol or without
spending a lot of money.
- Take a warm bath.
- Take 10-15 minutes to sit quietly and breathe deeply.
- Get involved in your favorite hobby or learn a new hobby.
- Start an exercise program.
- Take a short nap.
- Find a comfortable place for light reading.
- Meet a friend for a walk or a chat.
- Eat regular meals and take time to enjoy them.
- Plan fun activities with your family or friends.
- Do something nice for yourself.
- Learn relaxation techniques and set aside time to practice them.
- Take a stress management class.
- Learn to accept what you cannot change instead of feeling constantly frustrated.
- Try laughing instead of taking things too seriously. Take a positive outlook.
- Learn to manage your time effectively.
- Get professional help with problems or stresses that continue to bother you.
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