A recent clinical study has shown that the solution for chronic back pain, which terrorizes millions of people, could be more handy than it was believed so far.
Back pains can be treated easier than they think. Photo: Unssplash
One million people in the UK cannot currently work due to problems in the neck or back. “Back pain” is a term that hides, in a simplistic way, the chaos caused by a herniated disc or a nerve. It is a simple expression for a tormenting problem, which can often become disabling, writes The Telegraph.
Solutions are closer than they think
The British claim that there is a very surprising solution for the back pain, and this is not in the spine, but in the minds of humans. According to the quoted source, a recent clinical study has shown that an eight-week program of mindfulness or cognitive-behavioral therapy (CBT) can significantly reduce back pain in people who currently take opioid analgesics and have not responded to other forms of treatment. The study found that these improvements can take up to one year.
The connection between what happens in our brain and body, in terms of pain, is still a mystery to most people. But after more than 25 years of working in treating chronic pain through these therapies, psychologist Mabel Martinelli from the Cognitive-behavioral Therapy Center in Cambridge knows that our thoughts-when managed properly-can relieve pain as effective as a medicine.
“We discover that, in the case of long-term back pain, there are always associated beliefs-about how we could limit our lives or how it could worsen in the future. The role of CBT is to interrupt this relationship between pain, thoughts and emotions. When we change our beliefs about the pain we feel“Explains Martinelli.
CBT programs and Mindfleness -based therapy are now offered in NHS as a standard treatment for those suffering from back pain. The well -known British psychologist has some tips for those who face these problems.
“The Journal of Pain” and acceptance, useful in the struggle with suffering
First of all, patients with back pain should keep a pain journal, Martinelli believes. The thoughts that trigger or intensify the back pain differ from one person to another, as well as the emotions they cause. Research suggests that rumination – obsessive thinking about back pain – can make it more intense and restrictive. Writing these thoughts helps to process them and can stop this cycle.
“Try to write down negative thoughts and wear a dialogue with them, about what you can do to take more care of yourself in the future.” It’s Martinelli’s suggestion.
The second advice of the reputed scientist in Cambrduge is for those who suffer from such pain to accept them. “He works on accepting the fact that back pain is part of your life – for now”, he says.
One of the most difficult aspects of back pain is its constant presence, no matter what we do. It is normal to feel anxious, depressed or angry. Depression and anxiety can lead to back pain and aggravate it.
“Research shows that, in men, anger is closely linked to back pain. Dear anger management can cause and aggravate pain, due to increased muscle tension – but, of course, pain makes many men more angry. “says Martinelli.
To reduce pain, it is important to accept the situation you are in, no matter how hard it may be. “Notice the fight and call it. When you feel like you are fighting with pain, he says: I am fighting. This little act of awareness can change the way you answer. ” Metaphors can be useful to change the relationship with pain, suggests psychologist Mabel Martinelli.
The miraculous effects of nature
The Cambridge expert also recommends to people suffering from back pain to come out in nature, this can be a strong distraction. “Do not underestimate the power of connecting with nature”says Martinelli.
It may seem like a cliché, but there is scientific evidence that nature can improve well -being, brings attention today and reduces pain. Several studies have shown that exposure to green spaces reduces pain and improves the quality of life for chronic pain.
Experts go further and claim that even watching natural landscapes on the screen can help. A neuroimaging study conducted by the University of Vienna and the University of Exeter showed that nature helps because “The brain reacts less to the information about the place and the intensity of the pain. ” The statement belongs to Max Steininger, the leader of the study.
“So try to go out for five minutes for a walk in the park whenever you can. In the long term, this habit can reduce the pain felt everyday.” add Martinelli.
And the well -known scientist from Cambridge suggests that patients need to be very careful and observe when they are worried about pain. The idea would be, experts say, that the pain appears, we often activate a “mental fighting switch” – we oppose, fight or try to drive it away. But this reaction aggravates things, adding frustration, fear and tension. When we learn to observe this instinct and disable it easily, the pain may remain, but we no longer add emotional suffering. This creates space for calm, choices and self -compassion. “Back pain is a signal from the body that something is wrong in the way we treat it”says Martinelli.
Those who work in the office know that they should get up and stretch every 30 minutes, but few do. Mindleness and CBT teach patients the importance of these small breaks. At the same time, Martinelli also has advice for those who have negative thoughts about pain or future: “Make a stretch. The negative thoughts tense the body, and a short stretch helps to release that tension and bring the mind today.”
Tips for Mindfleness practitioners
Finally, he recommends programming deep breathing in the daily routine. In his opinion, anyone can practice mindfulness and feel the benefits: only five minutes of deep breathing, three times a day, can be sufficient to reduce pain.
Martinelli suggests that suffer pain to combine this exercise with morning tea or coffee: “The day begins with a hot drink and pay attention to things you like about it and how you feel quiet before you start your daily activities. This sets a positive intention for the day and gives you space towards the negative thoughts that can aggravate your pain ”, explains the renowned psychologist.
In order to facilitate even more practice, he has some suggestions. People who live with chronic back pain often develop certain beliefs or patterns of thinking – for example, that the pain will inevitably worsen and continue to limit their lives. These thoughts become automatic and powerful, increasing stress and amplifying the sensation of pain. Here comes CBT: it helps people observe these thoughts, challenge unnecessary patterns and develop more flexible thinking ways.
Pain metaphors
Martinelli uses three metaphors to help patients change their relationship with pain:
“Pain as the moving sand: the louder, the more you sink. But if you stop fighting, you can learn to float. The ocean and surfer: the pain is like the waves – we cannot stop them, but we can learn to” chapize “them. Pain as a heavy backpack: it is a burden, but we can go further wearing it, as we go to the things that matter ”concludes psychologist Martinelli.
