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Exercise to Minimize Back Pain

by ultrapeg

A recent piece on National Public Radio (NPR) proclaims “Forget the Gizmos: Exercise Works Best for Low Back Pain”.  This is a common ailment and, as the article states, “it is very democratic in the people it strikes”.  The medical profession has been plagued with complaints that often have a non-specific origin.  When cause is not obvious, treatment can be equally elusive.  Interestingly, even when some cause seems present intervention can remain a mystery.  In fact, according to studies done by Dr. John Sarno (“Healing Back Pain: The Mind-Body Connection”) “some people with back pain had similar X-ray and CAT Scan findings as people who did not have back pain.”  This demonstrates that even physical evidence may not be the actual cause of the pain.

 

A recent review of studies done with over 30,000 patients from all over the world showed that exercise is actually the most effective treatment for chronic low back pain.  The findings were published in a Journal of the American Medical Association (JAMA) along with commentary by Dr. Tim Carey of the University of North Carolina.  Surprisingly, however, few health care providers actually prescribe exercise for their patients.  Other passive interventions are more commonly recommended.  This review also found that most of those recommendations actually had little effect on relieving the pain.  Dr. Carey writes, “we don’t think of exercise as being a treatment the way a tablet or a procedure or a physical therapy treatment might.”  And yet it is cheap and effective.

Fear of pain can be an important impediment to moving the area that hurts.  However, gentle movement is essential to helping our muscles learn how to work together again.  Our body is a series of systems rather than individual components working alone.  Avoiding movement can keep our muscles tense and at risk of further injury.  It can become a self-fulfilling prophecy:  the less we move, the less we want to move and the more difficult it becomes to get moving again.  Learning to gradually relax our muscles helps keep them pliable and better able to accommodate functional movement.

Using the mindfulness that accompanies yoga and Pilates, practitioners can learn to relax tense muscles and progressively re-establish functional movement.  It won’t happen all at once so patience is required along with attention.  But consistent practice will begin to help participants regain pain-free strength, endurance, coordination and self-confidence.  Sometimes all it takes is overcoming the fear of trying and being willing to explore.

So even if you’ve been plagued with a painful condition, it’s never too late to try and get moving again.  Any movement is better than none and you may be surprised to find what you actually can do just by making an effort and paying attention.

Adventures in Learning

by ultrapeg
redhirtclimber
Photo: Peg Ryan

There are few certainties in life.  No matter how much knowledge we’ve accumulated, it’s still safe to say that life is about learning.  One of my favorite song lines comes from Joni Mitchell’s Woodstock song: “I don’t know who I am, but life is for learning”.  So if you’re afraid to come to a class because you think you won’t know what to do, try to remember that none of us (myself included!) knew what to do when we first started.  Everything I do now is a result of trying, adapting and practicing.  There was no innate ability or talent.  Just a desire to learn and consistent effort.  Often in the beginning, and certainly as my body as changed through the years, I have had to accept the realities of my abilities and adapt my practice accordingly.  Surprisingly it is not that difficult.  I’ve been able to continue to benefit from my practice even though my movement may not look the same as someone with a different body type or capabilities.

For the past few weeks I’ve been suggesting that we reframe some of our approaches in order to let go of what has become the default reaction and allow ourselves a different experience simply by thinking differently.  So here is another opportunity:  instead of approaching a new activity with fear and insecurity, try thinking of it as an adventure in learning.  When we were children everything was new and unknown.  The only way to learn was to take that leap without knowing what to expect. Meditation teachers often use the term “beginner’s mind”.  This refers to one’s initial experiences with the practice when everything is new.  No preconceived notions.  No judgments.  No right or wrong. No expectations. Try thinking of your movement practice this way.  Start slow and simple and give it some time.  Stay with the experience rather than focusing on outcomes or even goals.  If something seems difficult, instead of saying “I can’t do that” try instead thinking “Maybe I can find a different way to do that.”  Make the movement smaller or slower or do fewer repetitions.  Try different approaches like bending your knees. Use your fists or forearms instead of your wrists.  Incorporate props like pillows or blankets.  There are so many different ways to make your practice your own.  Each day your experience may be different. Approach each effort with a “beginner’s mind” and allow it to be a new experience.

The bodies we inhabit are miraculous.  Each of us is a precise collection of muscles, bones, veins and nerves with systems that keep it all working together. Work with your systems and let them work for you. We have the incredible senses of sight, taste, touch, hearing and smell.  Instead of lamenting what you can’t do, remember all the things you can do and adapt what you want to do accordingly.  Celebrate your ability to move and breathe and treat these profound capacities with the reverence they deserve.  It’s never too late to try something new.