OUCH I SAY! So my back has been giving me jip this past week, yay!. As this is the second time in the last wee while I’ve had the joys of back pain I’ve had to look a little deeper into the causes. What am I doing or not doing to cause me this pain? And it’s not only me. Quite a few of my clients are having to deal with similar pain too right now.
Here are the questions I’ve asked myself and some of the things I do to help me when I’m in pain.
Check in with your emotional health.
Ask: What’s happening in my life now or in the last 6 months to a year that may be a factor?
According to www.mercola.com
There’s increasing evidence that back pain and other types of pain may be exacerbated by psychological or emotional issues. It is my (Mercola) experience that emotional health and your ability to effectively address your stress is an essential component for optimal health, and can have a major influence on whether or not you’re effectively eliminating your pain. If you have any underlying emotional issues and unresolved trauma, it can profoundly influence your health, particularly in terms of physical pain.
Dr Mercola
I would agree. For myself I know I had a pretty stressful start to my year and currently I’m doing a lot of pushing through my comfort zones so I can grow and develop both in business and spirituality the way I want to. During my most recent EFT tapping session my back went crazy. Perhaps I’m asking too much too soon? I’m looking at that. Your body will protect you the best way it knows how if it perceives a threat (it doesn’t have to be real). So look inside and see if you could address some of the stresses and worries in your life. It could be hugely beneficial. Once you recognise there is something emotional going on then there are plenty of ways to help with that.
Pain can also make us feel cross or low. Addressing these types of emotions can really help too.
I use things like EFT, NLP, Journalling, meditation (mindfulness or other) , and Kundalini Yoga (movement meditation) to deepen my emotional understanding and freedom. With the exception of NLP you can try all of these at home for yourself.
Get Up.
Ask. Am I getting my 10,00o steps a day? How much sitting do I do?
For me I know that since I started working from home I sorely (hurhur) miss my walks. Not only has my waistline expanded at an alarming rate, but also my back is definitely suffering as a result. My in-laws purchased a pedometer and the big surprise has been how few steps we take in a day if we’re not motivated to do so. Now going out for walks is great but also getting up off the seat and moving every hour is necessary to good back health. If you can do any of your work standing or add standing and walking about (like when you’re on a call) into your day then do it. I’m eyeing up fancy wrist tech right now and once my back is on the mend I’m going for it. And while I’m still still sore I will do a more controlled version of this to help me get better.
Stretch & exercise.
Ask. Am I doing enough of the right stretching?
If you have ever been for physio or seen a chiropractor or the like (or even me, your humble shiatsu practitioner), and my guess is if you’re suffering from back pain then you will have done, then I’m betting you have stretches that you’ve been given to do.
Do Them. It’s really that simple. They will help.
I’m as guilty as the next person of forgetting or not bothering but I know I benefit from sucking it up and taking care of myself in this way. So will you. If you currently haven’t any specifically for you then I suggest you see someone who can help you with this.
The other form of stretching I recommend (I’m not a doctor though OK) is the more lifestyle type. Yoga, pilates or one of the many others out there. I’ve only tried yoga and pilates myself. Even when you are in pain it can be helpful to use a gentle form of stretching to ease your body. Go to a class or have a 1:1 to get your form right. Then you can do it from home if you like. There are many teachers out there who are passionate about this stuff so I feel confident you can find the right class for you. It’s a good way to be proactive about the care of your body.
Breathe.
Ask. Do I fill my lungs when I breath and do I have a strong core?
So of course the aforementioned Yoga and pilates can help with this. Filling our lungs not only brings us plenty of vitalising oxygen it also gives us a good stretch into all the inter-costal muscles and if we do it right it can help with our core strength too.
Try decompression breathing to improve posture and eliminate back pain. I got this explanation from mercola.com as well. I know it from pilates.
- Whether sitting down or standing, put your thumbs at the base of your rib cage, positioning your pinkies at the pointy bones at the front of your waist. Think of the space between your fingers as a measuring stick.
- Pull your chin back so your chest is lifting upwards. Take three slow deep breaths as instructed below.
- The distance between your thumbs and pinkies should increase as you breathe in.
- When you breathe out, tighten your abdominal muscles so your torso will not collapse back down. This is the most important step: do not let your torso drop back down towards the pelvis as you exhale. It should be challenging, allowing you to feel your abdomen engage as you exhale.
- Do this exercise for 30 seconds or so, and then resume your normal seated position. Over time, your muscles will get stronger, and your seated posture will gradually improve.
Have a massage. You deserve it!
I’m off for my shiatsu later today. Can’t wait! I know it will help and I’d be going even if I wasn’t in pain. I love it so.
You know what you like. There are loads of us out there that are happy to help. We are people too with similar issues and pains. We love seeing you smile again and relieving pain even a little bit, whether physical or emotional, always brightens peoples’ day.
Take control back by doing something positive to help yourself. Even that can be enough to start you on the road to recovery.
Feel empowered and have a lovely day
P.S Last tip. Using cushions or pillows under (supine) or between your legs (side) or under your hipbones (prone) when sleeping can really take the pressure off you lower back. Give it a go.