Podcast Summary
Impact of Chronic Pain: Chronic pain can significantly impact daily life beyond physical symptoms, leading to fear, hyper-vigilance, and avoidance of normal activities. A holistic approach addressing psychological aspects is crucial for improvement.
Chronic pain, which affects one in five people globally and is the leading cause of disability, can have a profound impact on a person's life. It's not just about the pain itself, but also the fear, hyper-vigilance, and avoidance of normal activities that come with it. Professor Peter O'Sullivan, a leading expert in musculoskeletal pain disorders, emphasizes the importance of changing the story around pain and addressing the psychological aspects, not just the biomechanics. He also challenges common beliefs about posture and core strength. Remember, most back pain cases will get better, but for those with persistent pain, there's hope for improvement. Pain can disrupt daily life, impacting one's ability to work, engage in physical activity, and even answer the door. It's essential to understand the far-reaching effects of chronic pain and approach it with a holistic perspective.
Back pain impact: Back pain is complex, linked to nervous system sensitization, emotional and psychological factors, and can co-exist with other pain conditions. A holistic approach considering physical, emotional, and psychological aspects is necessary.
Back pain, whether acute or chronic, is a complex issue that goes beyond just physical injury. It's linked to sensitization within the nervous system, which affects the entire body, but the back seems to be particularly vulnerable. The individual's experience is crucial, and it's essential to understand the emotional and psychological impact of pain on their life. Chronic pain, including back pain, is often co-existent with other pain conditions such as neck pain, headaches, migraines, gut pain, and pelvic pain. Moreover, back pain can emerge during times of stress, tiredness, and tension, even without an injury. The body's natural response to pain is to protect itself, but this overprotection can lead to further issues if the pain is not injury-related. The way we move and lift, often taught as ergonomic recommendations, can be problematic for those with chronic pain, as it's unnatural and can exacerbate the issue. It's essential to recognize that everyone's experience with pain is unique, and there's no one-size-fits-all solution. Instead, a holistic approach that considers the physical, emotional, and psychological aspects of pain is necessary.
Back pain misconceptions: Healthcare professionals should emphasize evidence-based info, importance of movement, and debunk myths to improve patients' experiences and outcomes
Healthcare professionals, including doctors, unintentionally contribute to the perpetuation of back pain by instilling fear and misinformation in patients. This can lead to unnecessary protective behaviors, distress, and even lifelong disability. Instead, healthcare professionals should focus on evidence-based information, emphasizing the importance of movement and activity for maintaining back health. Myths about back pain, such as the belief that it's usually a serious medical condition, can be harmful and misleading. In reality, only a small percentage of back pain cases are caused by serious conditions, and the body has the ability to heal itself in most cases. By acknowledging these misconceptions and shifting the focus to a more holistic approach, healthcare professionals can significantly improve their patients' experiences and outcomes.
Determining cause of lower back pain: Not all age-related changes cause pain, trusted practitioners can help identify key features, MRIs may not always be necessary, and focusing on functional abilities and beliefs can help manage discomfort
While disc degeneration and disc bulges are common age-related changes often labeled as pathology, they are not always the cause of pain. Instead, trusted healthcare practitioners can help identify key features to determine if these conditions are contributing to symptoms. Additionally, scans, such as MRIs, are not always necessary to detect the cause of lower back pain, and the language used in reports can be problematic, potentially causing unnecessary fear and belief in the presence of a serious condition. Instead, focusing on functional abilities and beliefs can help individuals manage discomfort and continue to live their lives despite the presence of back pain.
Beliefs and health: Beliefs about our bodies and health can significantly impact behaviors and experiences, with limiting beliefs potentially leading to more pain and disability, while positive beliefs can promote resilience and better outcomes. Inherited beliefs and messaging play a role in shaping these beliefs.
Our beliefs about our bodies and health significantly impact our behaviors and experiences. For instance, the belief that one's back pain is caused by degeneration or damage can lead to fear, over-protection, and ultimately, more pain and disability. Conversely, beliefs that promote resilience and movement can lead to better outcomes. The example of tribes carrying heavy loads with a straight spine and strong necks illustrates this point. Moreover, our beliefs are often inherited from our parents and environment, shaping our actions and future health. The power of messaging, as seen in studies where people were given detailed versus reassuring scan results, further underscores this idea. Overall, challenging limiting beliefs and fostering positive ones can lead to better health outcomes.
Language and beliefs in back pain: The way clinicians communicate about back pain findings can impact patients' beliefs and behaviors, emphasizing the importance of addressing underlying stressors and lifestyle factors for non-pathological back pain.
Language and beliefs play a significant role in the perception and treatment of back pain. A dysbulge in the spine, even if compressing a nerve, is not always a cause for concern. However, the way clinicians communicate about such findings can greatly impact patients' beliefs and behaviors. Non-pathological back pain, which is common and usually self-resolving within a few weeks, should be managed with a focus on gradual return to function and addressing underlying stressors and lifestyle factors. By recognizing the importance of the bio-psychosocial factors contributing to back pain, healthcare practitioners can help patients understand the meaning of their pain and set them on a path for recovery. The mental wellness app Calm, which sponsors this discussion, offers resources to help individuals manage stress and improve overall well-being.
Nutrition and mental wellbeing: Whole food supplements can help bridge the nutritional gap for those struggling to get necessary nutrients from whole foods, while healthcare practitioners must address both physical and emotional aspects of pain to effectively support patients.
Nutrition plays a crucial role in both physical health and mental wellbeing. While ideal is to get all necessary nutrients from real whole foods, many people struggle with this despite their best intentions. Whole food supplements, like AG1's 81, can help bridge the gap by providing comprehensive nutrients in one convenient daily serving. Changing practices, even for healthcare professionals, can be challenging due to personal beliefs, confidence, and existing ways of working. Addressing this requires training and support to adapt to new knowledge and methods. Pain, being an embodied experience, requires a holistic approach that addresses both the physical and emotional aspects. Healthcare practitioners must be able to deal with emotions and understand the psychological factors that influence pain to effectively support their patients.
Chronic pain factors: Chronic pain is influenced by genetics, lifestyle, and emotions, requiring a holistic approach to address mechanical and emotional components for a complete solution.
Chronic pain and conditions are complex and multifaceted, influenced by a combination of factors including genetics, lifestyle, and emotions. It's not usually caused by one single factor. A person's pain experience is unique to them, and addressing only one aspect may not provide a complete solution. The importance of recognizing and addressing both mechanical and emotional components cannot be overstated. The Restore Trial, a study on cognitive functional therapy, validates individuals' pain experiences, helps them understand the relevant factors, and personalizes a program to restore function and build optimism around their body.
Holistic approach to back pain: Understanding emotional, thought, behavioral, and lifestyle factors in addition to physical symptoms is crucial for effective back pain management. Self-management tools and a trusting partnership between patient and clinician can lead to significant reductions in disability and improved overall health.
Addressing back pain involves more than just treating the physical symptoms. It requires understanding the emotional, thought, behavioral, and lifestyle factors that contribute to the pain. This holistic approach, which includes self-management tools, has been shown to lead to significant and lasting reductions in disability. The journey towards recovery is a partnership between the patient and clinician, built on trust and empowerment. The goal is not to cure the pain completely, but to help individuals manage it effectively and improve their overall health and well-being. This approach can lead to hope and motivation for those who have given up on healthcare due to past failures.
Perspective on pain: Understanding pain as a signal for potential harm rather than actual damage can help manage and cope with it. Focusing on overall health can aid in alleviating back pain and improving well-being.
Our perception and understanding of pain play a significant role in managing and coping with it. Pain, especially persistent lower back pain, is often not related to serious tissue damage, and the body has a remarkable ability to heal. The belief that pain always means harm or damage can lead to unnecessary fear and overprotection, making it harder to recover. Instead, focusing on maintaining a good general health through proper food, movement, sleep, and relaxation can help alleviate back pain and improve overall well-being. It's essential to challenge the myths and misconceptions surrounding pain and embrace a more positive, empowering perspective.
Core muscles, posture and back health: Trusting natural body movements, varying postures, and relaxing the core muscles can promote a healthy back. Myth: Poor posture is not the main cause of lower back pain.
Normal activities and movements should not involve excessive bracing or over-contraction of the core muscles. Instead, trusting the body and allowing for natural movement can lead to a healthy back. Additionally, the belief that poor posture causes lower back pain is a common myth without scientific support. Instead, varying postures and relaxing the body can promote back health. Furthermore, having a strong core is important, but constantly engaging the muscles can be problematic. Instead, focus on enjoying physical activity and allowing for relaxation during non-active moments.
Efficient breathing and core engagement: Efficient breathing naturally engages core muscles, leading to improved running posture and stronger muscles. Walking prevents back pain, and proper sitting habits are crucial to avoid pelvic floor and diaphragm issues.
Efficient breathing plays a crucial role in core engagement, running form, and preventing back pain. When we breathe efficiently, we naturally engage our core muscles, which can lead to improved running posture and stronger muscles. Furthermore, walking, as a low-impact exercise, has been shown to prevent future episodes of back pain. It's also essential to be mindful of our sitting habits and ensure we're not putting undue pressure on our pelvic floor or diaphragm. Bracing our core can lead to inefficient breathing, which can, in turn, increase stress and pelvic floor issues. It's essential to remember that our body functions as a whole system, and what starts as a backache can lead to secondary and tertiary problems if we don't address the root cause. Therefore, focusing on relaxed breathing, proper posture, and core engagement can lead to a healthier body and improved quality of life.
Breathing and Emotional Well-being: Breathing practices like diaphragmatic breathing can improve emotional well-being, relaxation, and pain management. Regular practice and integration into movement can lead to increased resilience and reduced fear, while gentle physical activity and proper breathing techniques can alleviate pain and stress.
The power of breath goes beyond just physical health. It plays a significant role in emotional well-being, relaxation, and even pain management. By practicing diaphragmatic breathing daily and integrating it into movement, you can train your body to relax, reduce fear, and improve overall resilience. Furthermore, contrary to common beliefs, repeated spinal loading and pain flare-ups don't necessarily mean tissue damage or require rest. Instead, engaging in gentle physical activity and proper breathing techniques can help alleviate pain and stress. Lastly, while treatments like strong medications, injections, and surgery may seem necessary for lower back pain, they often come with significant risks and limited benefits. Instead, focusing on lifestyle changes, proper breathing, and gradual movement can lead to long-term improvements.
Quick fixes in healthcare: Healthcare system pushes for quick fixes, leading to unnecessary procedures for back pain, despite evidence of non-surgical alternatives; it's essential to consider risks, benefits, and alternatives before invasive treatments, and empower patients to make lifestyle changes.
The healthcare system and societal expectations often push for quick fixes and unnecessary procedures, even when evidence suggests that doing nothing or non-surgical treatments may be just as effective. This phenomenon is particularly prevalent in the context of back pain, where the number of surgeries and injections is increasing, but pain levels remain high. Patients and healthcare professionals alike are influenced by this systemic issue, and it's crucial for both parties to consider the potential risks, benefits, and alternatives before resorting to invasive treatments. Additionally, the value of good care lies in empowering patients to make changes in their lives and addressing underlying causes, rather than just treating symptoms. However, the current healthcare system often doesn't incentivize or allow for this kind of care, which further complicates the situation.
Holistic approach to back pain: Addressing only physical aspects of back pain may not lead to long-term solutions, limited evidence for injections, consider cognitive functional therapy for empowerment and improved quality of life
Addressing only the physical aspects of back pain through procedures like injections or surgery, without addressing the emotional and behavioral aspects, may not lead to long-term solutions. In fact, it could potentially worsen the situation by increasing fear and limiting empowerment. Furthermore, there is limited evidence supporting the effectiveness of injections for back pain, and they come with risks such as spinal leaks and infections. Instead, a more holistic approach, such as cognitive functional therapy, which focuses on making sense of pain, exposure with control, and lifestyle changes, can empower individuals to take control of their pain and improve their overall quality of life. It's important to remember that everyone's pain journey is unique, and there is hope for those suffering, even if it may not involve a cure. Empowering individuals with knowledge and resources, as well as connecting them with trained clinicians, can make a significant difference.
Supportive community: Building a supportive community can bring hope and understanding to those dealing with various life challenges. Reach out to others or join a group that resonates with you, and reflect on one thing from this conversation to teach someone else.
Building a supportive community can bring hope and understanding to those dealing with various life challenges. This was emphasized during the conversation, highlighting the importance of empathy and shared experiences. To apply this in your life, consider reaching out to others or joining a group that resonates with you. Additionally, take a moment to reflect on one thing from this conversation that you can teach to someone else. As a bonus, the speaker also mentioned "Friday 5," a free weekly email with simple ideas to improve health and happiness. If you're interested, sign up at doctorchatsg.com/friday5. The speaker is also the author of several bestselling books on various topics, which you may find worth exploring. Lastly, if you enjoy the podcast, consider sharing it with others or leaving a review. For an ad-free listening experience, consider subscribing for a small monthly fee. Remember, you have the power to improve your health and happiness through lifestyle changes.