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Back pain treatments without surgery for mental illness

Nothing annoys a backache sufferer more than hearing someone say, "It's all in your head." But that's what spinal surgeon David Hanscom, MD, in Seattle, told more than 600 of his patients. And after three to six months on his plan – with no prescription drugs or even without exercise or weight loss – 95 percent of them have seen significant relief.

How? Although most people have lower back pain at some point in their lives, doctors often can not find the cause. You could prescribe painkillers or plan surgeries with possible side effects, says dr. Hanscom. Take the case of head coach of the Golden State Warriors, Steve Kerr. After spinal surgery, Kerr developed a new problem: leakage of spinal fluid, which can cause headache, nausea, hearing loss, and so on.

Even "successful" surgery to correct anatomical problems does not always end pain. The reason? "Back pain starts as a muscle problem, but it is anchored as a neurological problem," says dr. Hanscom. Pain is transmitted through nerves and "wires those who shoot together," he says. They actually become more sensitive to pain everywhere.

In addition, Northwestern University researchers, who studied MRI scans on people with back pain, found that brain activity related to pain shifted from the brain's pain processing center to its emotional centers. Just as stress, anxiety, anger, or depression can trigger headaches, so too can back pain flare up. "They feel the same pain, but another neuronal driver leads the show," says Dr. Hanscom.

"It's a cycle in which physical pain can cause mental pain and mental pain physical pain," says Robert Gatchel, Ph.D., a psychologist who studies chronic pain at the University of Texas. "But you can not really say what came first, because there is a constant interaction between the two."

Your nine-point plan for relieving back pain

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It was not until Dr. Pain that he was able to end his own 20-year struggle with his" Direct Your Own Care " Program follows a mind-body approach and is described in his book Back in Control He says you need to improve your body chemistry, starting here.

Phase 1 – Relieving Stress

  • 1 Create a stress journal – take five minutes twice a day to record (or record on your smartphone) what irritates you, then tear it up or delete it – this will help you release yourself from negative feelings.
  • 2. Become a Mini-Meditator Spend 15 seconds focusing on sensations other than pain, such as the taste, smell, and temperature of your coffee, etc. Mindfulness can reduce pain reactions.
  • 3. Stop listening Lüf Talking about the pain activates the pain pathways. When paths are not used, they become less active, favoring paths that are used more frequently, Dr. Hanscom.

    Level 2 – Forgiveness and Forgiveness

    • 4. Let go. McGill University researchers suggest that anger over injustice causes more pain to chronic pain sufferers. Try "thought stop". "As soon as you think about how someone insulted you, say the word stop," says clinical psychologist Janis Abrahms Spring, Ph.D.
    • . 5 Do more things that you enjoy. Take a weekend trip. As you indulge yourself, you increase the values ​​of feel-good neurotransmitters, while at the same time adjusting your nervous system to feelings other than pain. Hanscom.

      Level 3 – Clean House

      • 6. Organize an unorganized part of your life. Chaos, whether in a relationship or in a junk drawer, encourages stress and anger. Attack one untidy part of your life, then another.
      • . 7 Make new friends or make new friends. Many men with pain are isolated, which aggravates the pain. "You have to go into situations where you see the same people over and over again," says clinical psychologist Andrea Bonior, Ph.D. This closeness brings friendships to their feet. "Visit the gym, coffee shop or dog park every week at the same time.

        Level 4 – Less geared for you

        • 8. Feel small. Chronic back pain can be very stressful. Therefore, try to create circumstances that awaken awe and put things in perspective. This can be as easy as sleeping or hiking in the open air. You are not in a world of pain; Most of the world is painless, Dr. Hanscom.
        • . 9 Relieve the pain of others. Whether at a local shelter or in a soup kitchen, seeing the pain vanish from someone else's eyes, even for a moment, can help alleviate yours, says dr. Hanscom. At volunteermatch.org, find an activity that fits your talents and interests.

          Four ways to mess up your back

          Follow our advice so you will not get serious pain.

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          Weekend Warrior mentality

          When you spend five out of seven days at the desk," The muscles will serve as the scaffolding for your spine Do not have the stamina to protect you, "says Dr. Alice Chen, a physiotherapist at the Hospital for Specialsurgery, to help them with the following exercises:

          Extra pounds on your stomach

          ] Excessive fat puts stress on your lower back, often A counterbalance to your abdomen, says Dr. Chen. Fat in the spine can also compress the nerves in the spinal canal A Harvard study found that men who did strength training 20 minutes a day had less abdominal pain than men who did cardio [19659011] Mix Deadlift and Retrieve

          Intervertebral discs are made of collagen, and when you flex with yoga, collagen softens to conform, says Stuart McGill, Ph.D., the author of Back Mechanic . When you lift heavy weights, the collagen stiffens. Mixing the two training styles often leads to back problems.

          Her prolonged Happy Hours

          alcohol inhibits healing, restricts circulation to the intervertebral discs, and can irritate the spine-supporting muscles and cause pain, Dr. Chen. Back pain? Limit drinks to two per day. If you suffer from a degenerative disc disease or herniated disc, heavy drinking may hinder your recovery.

          Three back-friendly moves

          To begin each workout, complete 3 sets of 6, 4 and then 2 reps of each exercise, 20 seconds rest between sentences, says McGill.

          1. Curlup

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          This helps your abdomen to support your back. Lie with your knees bent on your back, your foot flat on the floor Hands under your lower back and lift slightly curl the core with the spine, press the abdominal muscles to lift the head and shoulders 1 to 2 inches, hold for 10 seconds, and return to the beginning, this is 1 repetition. 19659002] 2. Side Bridge

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          This movement stabilizes your spine. Lie on your left side with your legs straight and lean on your left elbow / left hip / left knee. Your hips should be articulated and located behind the rest of your torso. From here, press your hips up and forward until your body is aligned from head to knees. Hold for 10 seconds and return to start. This is 1 Rep.

          3rd Bird Dog

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          For a strong back and hips, do the following: Kneel with your knees hip-width apart and your hands under your shoulders. Fists: Raise the lower back slightly and support Lift off the core, lift one arm and the other leg, and stretch them so that they are parallel to the ground, hold for 10 seconds, return to the start, repeat the procedure on the other side is a repeat. [19659052] K Aleisha Fetters
          K Aleisha Fetters is a Chicago-based strength and conditioning specialist who contributes to publications such as Time, Runner's World, VICE, USA

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