It's hard to find someone who hasn't had back pain at some point in their life, isn't it? For some, it's just a minor annoyance that goes away in a couple of days. But for others, it becomes a constant, all-day-long annoyance. So when this pain persists, it's not just limited to your body, it starts to take a toll on your mind as well.
What is this connection between pain and the mind?
When back pain persists, that is, becomes chronic pain , it goes far beyond a physical sensation. It can affect your mood, everything in your daily life. Imagine, this pain can be like a black hole in which all the problems in your life accumulate. You may think, "If only the back pain would get better, everything else would be fine."
Living with this kind of chronic pain can make it difficult to focus on daily tasks, have trouble remembering things, lose your appetite, and have trouble sleeping. With all of this, you have to constantly worry about things like, "Will I be able to work now?", "Will I be able to do my chores?" So it's very common for people to get angry, have anxiety, and even develop depression during times like these.
Pain is not just an unpleasant sensation that travels along our nervous system . It is also related to your emotions, thoughts, and how you perceive it. Simply put, the more you think the pain will be, the more pain you will feel.
Some people overthink their back pain and make it seem bigger and worse than it really is. We call this 'catastrophizing'. Imagine your doctor telling you that your discs between your vertebrae have worn out, which means you have degenerative disc disease. And you think, 'Oh my, now I can't work, I'll have to stay home, and I might even end up in a wheelchair one day.' Worrying about something as small as this will only make the pain worse.
This physical and mental stress can lead to clinical depression in nearly a third of people with chronic pain. Similarly, about 75% of people who seek treatment for depression complain of physical symptoms, especially pain. So it's a two-way street.
The vicious cycle of pain and stress
This is like a cycle that you can't get out of.
1. You are in pain.
2. This causes you to experience stress and anxiety.
3. That pressure makes your muscles tighten even more.
4. Tight muscles make the pain worse.
This cycle can start with another cycle. That is the fear and avoidance cycle . People start to avoid certain activities because they are afraid of increasing the pain or getting injured again. For example, they avoid things like walking or lifting weights. When you continue to avoid physical activity like this, your body becomes weak and you may not have the energy to do something later, even if you really want to.
How to treat this physical and mental pain?
Medication or surgery may solve the physical problem that's causing your pain. But if you're suffering from anxiety or depression, it won't solve the whole problem.
The most important thing is that both the problem in the body and the problem in the mind must be treated at the same time .
For people with mild to moderate back pain, a professionally supervised exercise program can be enough to help with both physical and mental symptoms. The goal of such programs is to strengthen the back and abdominal muscles that support the spine, and to teach you how to perform everyday activities such as lifting and bending without putting strain on your back.
If you have chronic, severe back pain, it's often best to seek the help of a team of specialists rather than just one doctor. This team may include your family doctor, an orthopedic doctor, a physiatrist, a chronic pain specialist, a physical therapist, and a psychologist. The important thing is that all of these people have experience treating chronic pain.
| Treatment method | What happens with this? |
|---|---|
| Keeping a pain diary | When the pain increases, you can identify triggers. This is a great help when discussing it with your doctor. |
| Behavioral therapy | It helps you learn how to deal with pain, the limitations it causes, and how to cope with situations like depression. |
| Relaxation techniques | Things like deep breathing and progressive muscle relaxation can help reduce muscle tension that causes pain. |
| Medicines | The doctor may prescribe painkillers, sleep aids, or medications to reduce depression/anxiety. |
Controlling activities and distractions
It is important to talk to your doctor and determine the level of physical activity you can do. There are two types of patients with back pain.
1. People who stay on the sofa: People who think, "My back hurts , so I can't do anything," and don't even get out of bed or the sofa.
2. People who work non-stop: Those who, regardless of the pain, work harder than they can bear, only to increase the pain.
Neither of these methods will do your back any good. So, don't work more than you can handle, and don't just sit around doing nothing . A balanced approach is important.
Important: If you have chronic back pain, be sure to consult your doctor before starting an exercise program, as some exercises may be harmful depending on your health condition and the cause of your pain.
It's important to keep your mind active, just like your body. We know that distraction can help you cope with pain. If you're stuck in a room alone with your pain, it can make it feel worse. So keep your mind busy. Hang out with friends, watch a movie, go for a walk. These things can help take your mind off the pain.
Take-Home Message
- Chronic back pain is not just a physical pain, it can affect your emotions, mood, and everything in your life.
- When treating pain, you need to think about the body as well as the mind. It is very important to find solutions to both of these problems at the same time.
- Doing nothing and working too hard are both wrong. Talk to your doctor to find a balanced level of activity that works for you.
- Be sure to consult your doctor before starting any exercise.
- Keep your mind active. Distracting yourself from the pain with things like hobbies and spending time with friends can help with pain management.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න