This episode is entitled “How to get relief from low back pain?” and the tips covered are:
- Don’t do things that hurt
- Move often in ways that don’t hurt
- Sleep well
- Don’t worry
- Use “Painkillers”
- Manual Therapy
- Start low and build slow
Tip number one on how to get relief from low back pain is don’t do things that make it sore. Now, to me, that seems blindingly obvious, and it may do to you, but I can assure you. And I have seen in excess of 10,000 people with lower back pain and sciatica face to face, I can assure you that many people I see are still doing things that make it sore. So if you want to get better, stop doing things that make it worse. Remember the biological purpose of pain is an alarm system. It’s there to tell you that there is a problem. And if you persist in doing things that hurt that cause you more pain, you’ll do one of two things, possibly both. You will further alarm your alarm system. So it rings louder and you may actually delay or prevent healing entirely. So let’s say for argument’s sake, you’ve strained a ligament. If you keep doing movements that cause you more pain and potentially are actually stretching that ligament during early stages of healing, then it’s not going to heal.
You’ll prevent it from getting to the second stage of healing, which is the kind of scar tissue formation stage. So tip number one, if you want to get relief from low back pain is stopped doing things that make it hurt more. Okay? So if you want to get better, stop doing things that make it feel worse. So number two, move on often in ways that don’t hurt. Now you might be sitting there or lying on your back more appropriately. You may be sitting there thinking, ah, that’s easy for you to see everything hurts. Well does it, does it really does moving your hand hurt does turning your head from side to side, does waggling your foot up and down. You may say, what has that got to do with my sore back? And my answer would be everything. Remember your whole body and brain and nervous system are completely integrated when you have severe European or even moderate pain, particularly persistent pain, your whole system, your whole subconscious nervous system becomes very alarmed.
And one of the most reassuring things for it is movement, but obviously movement that doesn’t hurt. So if it hurts to bend forwards, but you can’t actually bend to the side, then you should definitely be bending to the side that will settle your nervous system down, reduce that state of alarm. And also it will help to move potentially fluids, blood, and all that stuff arrange your body. So it’s very important in every stage of healing that you move the effected part and all body parts, because that stimulates your circulatory system and circulation is essential for healing. It brings oxygen and glucose, uh, rebuilding blocks to that tissue and help it to heal and regenerate. So moving often in ways that don’t hurt is very important to getting relief from low back pain, it will settle your neurosystem calm you down and very directly then reduce your experience of pain.
It will also as a see by moving particularly that region around the sorbet and moving that area helps to stimulate blood flow lymphatic drainage that washes the inflammation away. And remember inflammation is something that tends to cause pain, sensitizes your nerves. So moving in ways that don’t hurt is very, very effective at reducing your pain. So just play with it. You know, this doesn’t have to be a formal process. I recommend dancing to many of my clients and that doesn’t have to be headbanging or vigorous dancing, jive or whatever. It could just be a gentle shimmy, put the music on your nice, easy, easy listening music and just move around any movement that doesn’t hurt is definitely a good thing. Okay. Moving on to tip number three and how to get relief from low back pain sleep well and long now again, you may say, ah, I would, if I could, but my back is too sore.
Well, there are ways to, um, support your sleep to encourage sleep. And I don’t just mean sleep hygiene. You know, the stuff around, you know, turning off digital devices, reading a good book, coming, a warm drink, having a dark room. All of these things are essential. And by the way, if, if all of those, if any of those are a new concept to you in terms of how to sleep, how to sleep well, then you definitely need to be consulting a sleep expert or, or even just Google how to sleep well, but when it comes to how to sleep well, when you’re in pain, now we do have, um, a mini video course on this topic on back pain and monica.com. So if you’re really struggling with your sleep and you want the eight as ed and how to sleep well with low back pain and or Saska, then go and do that mini course on back pain and sciatica.com.
But this sleep well is super important. The quality and length of your sleep has an enormous impact on how much pain you experience. We know that people who are sleep deprived, essentially it sensitizes your nervous system and makes you more inclined to feel more pain. So sleep deprivation, sleep loss is really nasty when it comes to chronic pain, because it will tend to lead to more and more pain, the less sleep you have. So this is a cycle that’s very important to get out of. Um, and obviously how you position yourself in bed. Um, whether you take some sort of pain, relieving medication or some other pain relieving, uh, approach may help you to sleep better. And I’m going to come on to painkillers very shortly. So sleeping well is very important if you’re looking for relief from low back pain. Okay. The next tip.
And again, I feel a lot of slaps coming my way with this, with this episode, but, um, there’s fourth tip and how to get relief from low back pain is don’t worry, stressing about either European or in fact, anything else in life will lead to more pain. Now, I, this is not the same as saying it’s all in your head, but remember the maintenance of pain that you is not related to their main of damage, or very, very poorly related to the amount of damage that you’ve incurred and much more closely related to the amount of threat that you experience. So if you think your back is terrible and it’s never going to get better, that’s a very high level of worry. Then that will tend to increase the amount of pain that you experience. If on the other hand you think, well, do you know, I didn’t really do.
And I much just kind of crept up on me or all I was doing was putting my shoes on when the back pain kicked in or I sneezed well, actually sneezing is maybe not a good example, but certainly putting your shoes on is a pretty low intensity, low demand activity. And it’s highly unlikely, likely that you’ve done any serious damage to your lower back in that kind of activity equally. If it’s a pain that’s kind of crept up on you gradually again, it’s unlikely that you’ve done, you know, you’ve kind of torn something and something’s completely, you know, kind of torn to pieces. Shredded. It’s much more likely that this is a very modest industry injury, but unfortunately, severe pain. So as I said, the amount of injury, the extent of damages not well correlated to the amount of pain. So you can have lots of pain and very little damage, you know, modest pain and lots of damage.
But the takeaway from this and point, the point I’m trying to come back to is don’t worry, the more you worry, the wash, your pain will be. And the more you’ll tend to sort of overprotect yourself, you know, yourself, you know, shrink into yourself and go, oh, I mustn’t do this. I mustn’t do that. And that really is a bad outcome or is likely to lead to a bad outcome when it comes to your lower back pain. So worrying definitely leads to more pain in the short term and will also tend to result in you avoiding doing things, actually like movement. As I said earlier, are going to help you to recover in the longterm. So tip number four and how to get relief from low back pain is don’t worry. Number five pain relief. So here, I’m talking about, uh, methods of killing your pain.
Now that could be pink colors, medications, or it could be something like ice parking, um, using a tens unit transcutaneous electrical neurostimulation is it’s full name, tens of those little battery driven packs that they often give to laboring women to use whatever technique you use to reduce your pain, whether it be medication, whether that be over the counter or prescribed or otherwise, a lot of people are using CBD oil. These days. I hear when it comes to particularly chronic or persistent pain, but whatever technique you use for pain relief, I would encourage you to try to only use it when you’re trying to get to sleep. And the reason for that is many, many people make the mistake of using pain relief in order to do more of the things that would otherwise be painful to do. And that brings me back to tip. Number one, remember is don’t do things that hurt.
So if you’re taking pain relief in order to do more of the things that would otherwise be painful to do, I think that’s a bad idea because you may very well prevent healing. And certainly when you stop taking that pain relief, the pain is still going to be there. So you use the pain, learn from the pain when you’re a awake, the things that you should and shouldn’t do in the short-term and gradually build back up, but don’t use pain relief in order to do more of the things that would otherwise be painful. But certainly coming back to point, number three, sleep is super important. So I often encourage people to use pain relief in order to get a better sleep. Okay. So points three and five here are tying in together nicely. If you want to have a good and long sleep, then there may be an argument. Or there probably is an argument for using pain relief.
Okay. Number six is to use manual therapy for pain relief. There is good evidence that manual therapy, whether it be in the form of massage, osteopathy, chiropractic, manipulative, physiotherapy, or just a laying on of hands. So massage manual therapy, let’s just call it manual therapy. So somebody putting their hands on you there isn’t good evidence that that is helpful, particularly in the short term, in getting relief from low back pain. So use manual therapy again, on that basis, don’t use it in the expectation that it’s going to solve all your problems and I’ve recorded many an episode. I think one of them was why, why does the burnout theory refuse to go away? So as you’ll know, if you’ve listened to that yet episode, there, there isn’t really any evidence that the burnout theory or your pelvis being misaligned or any of that kind of stuff is related to pain.
So don’t use manual therapy and the expectation that it’s going to cure your problems and prevent them from coming back again. But certainly it is effective in many cases at relieving pain and helping you to get back up onto the clifftop rather than the preventative step of getting back from the edge now. And just going to throw in a kind of extra one here. I know I said six tips, but here’s a seventh and that is to start low and build slow. So if you’re trying to recover from an episode of back pain, if you’re looking for how to get relief from low back pain, then start low and build slow. So if you find that you can walk, I don’t know, let’s say you can walk a hundred yards without increasing your pain. Then walk a hundred yards member movement without pin, but if it gets sore or sore at a hundred yards, then stop and maybe stick at that for a day or two and then try 110 yards.
And then maybe by the end of the week, you’ll be up to two or 300 yards. So start at the level that you can start low and build slow. Don’t get carried away that leads to Booman boss. And this is very, very common when people are rehabilitating from pain. As soon as you start to feel a bit better, you think, oh, I’ll just do this and I’ll do that. And wow, you have an acute flare up of your pain again. So start low and build slow is the extra bonus tip for how to get relief from low back pain. Okay. There we have it. So remember, we’re talking about relief rather than prevention here. Number one was don’t do things that hurt more. Don’t aggravate your pain. Number two is move often in ways that don’t hurt. Number three was sleep well. Number four is don’t worry.
Number five is use pain killers, and that doesn’t just have to be medication, especially at night for a good sleep. Number six was used manual therapy and the bonus one number seven was start low and build slow. So there we have it. Those are my tips for how to get relief from low back pain. Now, if you want something that’s much more personal to you, although albeit based on those principles, but if you want a personal approach to your lower back pain and or Saratoga, you can get a free [email protected] And on the site there, we’ll take you through a whole bunch of questions and answers that will give you that free assessment that tells you which exercises are most appropriate for you, which ones to avoid. And you know, that could be the start of your journey to a better back. So free [email protected]
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