Ultimate Back Pain Cheat Sheet

Back pain is rarely caused by a single injury. This cheat sheet of practical tools — mindfulness, balance, movement, and hydration — can help calm the nervous system and support recovery.

In case you missed it, last week’s blog discussed the new back pain guidelines for physicians, which highlight the role of alternative therapies like acupuncture, massage, yoga, and mindfulness for speeding back pain recovery. Naturally, we want to follow up on what back pain sufferers can do to lead more pain-free lives, so we created the Ultimate Back Pain Cheat Sheet.

Back pain frequently has many components, and seldom is pain simply related to just an illness or injury. As one of my college professors used to say, "life is cumulative." A number of studies have demonstrated that the usual causes of spinal pain (herniated or bulging discs, spinal misalignments) are present both in the majority of people who have never experienced significant back pain and those with pain. This observation may be largely due to the role of the nervous system in triggering pain sensations. In many sufferers, a major component to recovery can be doing things to help calm the nervous system down.

Practice Mindfulness

A study published in JAMA by researchers at the University of Washington showed that training people with chronic low back pain in either Mindfulness-based Stress Reduction (MBSR) or Cognitive Behavioral Therapy (CBT) worked significantly better than medical care alone. Consider starting with 1–5 minutes of daily alone time. Start by watching your breath — as you breathe in, label it "In"; as you breathe out, label it "Out." This helps quiet the mind and allows you to be present in your own body.

Prioritize Balance

An imbalanced life can lead to fatigue and added stress on the body: physically, emotionally, and spiritually. This means listening to your body: when you are tired go to bed, when you are hungry eat, when you are thirsty drink. Reflect throughout the day and give yourself permission to destress and take a break. Consider finding time to journal daily on your emotions — pain is affected daily by our thoughts, emotions, and feelings.

Movement

If you are like most Americans, sitting is a major part of your day. Spines that don’t move become inflexible and more prone to injury and pain. A lack of movement also does not allow the body to get nutrients and blood into the tissues and muscles. Start by introducing your body to short walks — consider walking to the corner of the street and back, and if no pain, gradually increase your walking time and distance daily.

Drink Water

Most of us underestimate the effects of good hydration. When dehydrated, the body is not as efficient at getting rid of waste materials, like lactic acid, which can contribute to muscle pain and stiffness. Water is also one of the major components of the discs separating the vertebrae in your back. A good daily water goal is to drink at least 1/3 of your body weight in ounces.

Seek Out a Professional to Help

Back pain can be debilitating, and sometimes we all just need a little support. Back pain can take some creative approaches to start healing and find new balance in your life.