nav-left cat-right
cat-right

Moving out of pain

Posted by on Jul 1, 2007 in Health | 0 comments

Some Initial Tips on Treating Pain and Stiffness

Before you forge ahead and use these tips, for your own safety and well-being you should read the cautionary notes in the LEGAL & PRIVACY STATEMENTS. Just because they work for me is no guarantee they will work for, or are appropriate for YOU.

Ensure you read ALL directions for these exercises, including how to get out of the final position, BEFORE attempting them.

Moving Out of Pain

Many who are in pain and have moved past the acute phase of their back/neck problem are still reluctant to move the body into the areas where the pain previously existed.

This protective attitude of the body (known as ‘guarding’) can be detrimental in the long term. What was once a normal movement has now – through fear – become an ‘excessive’ one. This mental protection (fear) of the physical structure inhibits recovery, rehabilitation and progress to normal movement. In the long term, an imbalance is created which the body adapts to and accepts as the new normal. Eventually, so too does the mind.

It’s important to realise and accept that:

  • The commencement of a stretching and/or strengthening program does NOT mean IMMEDIATE relief. Even strong analgesic medication doesn’t work straight away does it?
  • There may be setbacks along the way where more pain may be experienced. Remember, there is an imbalance that has to be corrected. The stronger muscles continue to dominate the movements while the weaker muscles tend – initially – to lag behind.
  • It is for this reason that ALL stretches or strengthening exercises are done SLOWLY and GENTLY so that no more damage (straining) is done to the weaker muscles (i) by the stronger ones or, (ii) from poor technique (e.g. swinging movements used to generate momentum – the classic example of this is seen in conventional sit ups)
  • Some discomfort occurs and may remain no matter what stretches are prescribed by your practitioner  to alleviate the discomfort. But this discomfort is usually remedied by GENTLE manipulation from a QUALIFIED therapist to ‘realign’ the problem area and then(after allowing at least a 24 – 36 hours settling down period),your rehab program can be recommenced
  • By implementing AND sticking with a rehabilitation and strengthening program you should reduce your recovery time the next time your back ‘goes out’ as muscular stability is achieved.

I can’t emphasise strongly enough the value of doing a few basic exercises at least every other day to maintain a healthy back. After many years of trial and (t)error, I can say with absolute conviction that even a modest regime HAS provided, for me, these three benefits:

  1. It has reduced the overall number of back-attack episodes
  2. It has reduced the time for recovery
  3. It has reduced the amount of chronic discomfort/pain between episodes

So, if your back is sore right at this moment, I’m sure the last thing you want to do is move it at all. You’re bound to feel vulnerable moving into or back from any extended positions. That’s only natural. If so, this first exercise is for you. It is designed to give a gentle stretch to the entire lower back region.

No related posts.

Leave a Reply