10 best tips for better back pain management

Ki adoption of Vu in the moment is an important step in the pain management. It reduces stress and you cope better over time. Acceptance does not mean giving up hope of healing or the right to good treatment for pain.

Accept that you are experiencing some pain.

10 tips for pain management

• Plan and implement jaksotetetusti work, everyday chores, exercise, and relaxation on a daily basis.
• Be gentle with the pain. Fighting pain is like throwing gasoline on fire.
• Notice the pain sensations, but don’t be afraid of the pain .
• A sore back is not a nice thing, but back pain is not dangerous.
• Calm your breathing . The diaphragm tenses in pain. Pain relieve abdominal respiration: inhale five seconds and breathe out slowly for 5 seconds.
• Set small goals that you can achieve today.
• Proceed calmly . Setting a goal for today is a good start.
• Strengthen yourself gradually . Trying too hard is not wise.
• Be your best friend - stop whipping yourself if you already have suffering. Congratulate yourself on even a small daily achievement.
• Get more energy from exercise .

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Lower back pain and movement in the mind may be related. As exercise decreases, life easily narrows. Daily exercise strengthens the body's own pain management systems , which improves functioning and reduces back pain.

Nurturing the body with exercise invigorates, relaxes, calms, detaches from everyday life, increases energy and joy. Find a way to move that doesn’t stress you but empowers you. It can be just as much about everyday exercise.

Pain is like any information transmitted by the brain - it has no claws or teeth, it is not a tiger. Relaxation and mindfulness help to understand that pain is not dangerous.

A sore back can be caused by muscle tension and local cramps. Pain increases muscle tension. Relaxation of mind and body triggers excitement. You can also try Pilates, yoga, and stretching to relax.

Do you have hobbies, meaningful things to do and work, and good relationships? Fostering mood and satisfying life content are part of pain management and healing.

The Western explanation for pain has been based on body structures and tissues and biological explanatory models. Good pain management involves an approach that takes the human whole, whether physical, mental, social, cultural, or emotional.

The pain is but it doesn't hurt

Simple question: What is pain? How do you understand the pain and what would you answer if someone asked you about it? Not what kind of pain it is because it’s a different thing.

Usually, pain is perceived as an unpleasant sensation, but by definition, it is a distressing experience that can be associated with tissue damage. In addition to unpleasant feeling, the pain experience includes different emotions, beliefs, perceptions and attitudes, as well as various social factors. The word that needs to be explained by definition is experience.

Pain is an experience with meaning

It is often thought that an experience is something unique that happens very rarely. Our daily lives are full of experiences. We just don’t recognize them as experiences because we can’t say what an experience is, even if we use the word experience fluently.

Understanding pain by definition as an experience makes it easier to get along with it because then you can influence it very much yourself. Understanding the experience does not cure the pain, but it does help to understand why it is more difficult to cope with the pain when life is going badly or when it is anxious. On the other hand, the concept of experience describes why everything looks brighter when traveling to an exotic place or when immersed in a hobby. Pain, life events, and emotions are interrelated.

Experience means that something is remembered. It is somehow important and relevant. There is always a meaning to experience, without which experience is not experience. Things can be very mundane, such as a bus driver’s morning greeting or a shared play session with a child.

The experience is neither good nor bad, and the experiences cannot be compared to each other because the experiences are of different qualities. A practical example is cancer pain and post-hip replacement pain. I believe that cancer pain evokes negative thoughts and feelings in you because cancer is associated with a strong negative meaning. The significance of pain after knee replacement surgery is positive because “it is relevant”. On a positive note, the operation may result in the relief of knee pain and the restoration of exercise capacity. There is also hope for better. One wants to believe that something good follows from the pain caused by surgery. The significance of pain depends on the situation in which it is interpreted. This reinforces the notion of the individuality of pain.

Giving meanings happens in the mind according to what we know about the pain, what others have said about it, what emotions it evokes in us, and how we think it affects our lives. Meaning answers the question: What do you think of pain? The meaning makes the experience understandable. The more negative the meaning, the more difficult it is to cope with the pain and the worse the outcome with different treatments.

There are emotions associated with pain

Emotions are a key factor in the pain experience. The equation is simple: the more positive emotions, the less negative emotions, and the less harm they have. It means the less negative significance of pain and thus an easier life. Where do you get positive feelings? Do it. In what situations do you forget the pain? Do it.

Positive emotions reduce the sensitivity to experience pain. In everyday language, this means that pain tolerance increases. The pain needs to be even more intense in order for it to become conscious to disrupt life. Positive emotions also prevent pain from being chronic. The more positive emotions and self-belief, the lower the risk of developing chronic pain. There is also evidence that positive emotions reduce pain and associated anxiety and, accordingly, increase activity in life. When you are allowed to realize yourself and gain experiences of success, your susceptibility to anxiety and depression decreases.

Thinking of pain as frightening and dangerous invariably causes anxiety and feelings of inability. These become apparent as different pain behaviors, such as avoidance behaviors or self-observation. Consistently from this, we can conclude that changing thinking reduces negative emotions and painful behavior. Still, the key question is, "What do you think of your pain?"

Often people living with pain are encouraged to exercise. In reality, no exercise, gym workout, or anything else cures chronic pain, and any exercise doesn’t even ease it. Instead, exercise prevents overweight and diabetes, it increases muscle strength and joint endurance. Exercise improves coordination that prevents falls. It refreshes brain function and improves concentration just to name a few. Medications do not cure chronic pain either. They just numb the pain and can cause problems with memory, concentration, alertness, sleep, and bowel.

Acceptance of chronic pain

The current perception is that chronic pain cannot be cured, but with it, you learn to live. Acceptance as a word often arouses suspicion and aversion, so it is replaced by the words get along, survive, adapt, cope, and live in harmony.

The aversion to acceptance stems from the fact that acceptance is perceived as a surrender or a weakness when its meaning is quite the opposite. Acceptance in the context of chronic pain means strength, courage, determination, perseverance, the ability to learn new things, and enlightenment.

The ultimate question is: Do you want to live or fight? Fighting pain means that thoughts and mind are constantly in pain. Life is pain-centered and seeking repentance, leaving life alive.

If you want to get along with chronic pain, you should focus on things that are important to you in life. Lets the pain be and accept its existence. When you give peace to the pain, you also suffer less. Pain is not overcome by fighting against it. It is won by ending the war. The battle can be won, but the war is lost. And it's not about will. Man does not even survive the flu by willpower alone.

Acceptance is not an either-or concept, nor a decision but a process. Because acceptance cannot be measured, it is not possible to say whether someone has accepted their pain or not. It survives how the chronicler himself describes his life and his relationship to pain. In other words, what he thinks of his pain and what it means to him.

Studies show that acceptance is one of the best ways to cope with chronic pain. Frequently used ways are to think of something worse and positive thinking, such as, “Fortunately, nothing worse happened”. In addition to these, other methods used include thinking about something other than pain, denying pain, and avoiding pain.

Redirecting thoughts to something other than pain can sometimes serve as at least a temporary solution. Then you answer the question, "In what situations do you forget the pain?" Sometimes you have been told not to think about the pain that has the greatest chance of failure. The more you try not to think about the pain, the more confident you think about it.

All of these methods are used, but they are not sustainable. They can do more harm than good in the long run because they avoid experiencing pain and replace it with something else. “Substitution treatment” does not work and is not a sensible solution. Often the best way to get rid of a problem is to face it by accepting reality.

At its most authentic, acceptance is that it takes nothing in its place: does not think of anything else, does not speak reassuringly to itself, does not deny or cover up the pain, and does not give it a new positive meaning. Genuine acceptance is to receive feelings, thoughts, and body sensations as they come without criticizing them. In that case, there are no thoughts, feelings, and feelings that you want and that is good. Nor are thoughts, feelings, and feelings that are evil and unwanted. There are only thoughts and feelings.

Acceptance means that life is good in this form. There is no need to condemn or resent pain, nor is there a need to reduce or avoid pain. There is pain, but it does not hurt.

So it can be said that despite chronic pain, one can enjoy life and be happy. Everyone defines their happiness. Since there is no return to the former life, the new happiness is different than before but no worse. We only have one life. What do you use it for?