Have you got your sights set on taking action to take control of your chronic neck or back pain? Achieving significant reduction or improvement doesn’t have to be the colossal headache that everyone makes it out to be.
I can’t do it. I don’t have time. I’m not good enough. It’s permanent. Nothing has worked for me. It’s arthritis.
Sound familiar?
Well, they are all excuses.
You’re not alone. Believe it or not, thoughts like these are common when you’re just starting out, and even if you’ve traveled this path before. We all have fears when we try new things.
But they’re definitely holding you back from getting back to doing all those activities you are missing because of your pain.
I’ve had pain since I was a teen involved in a head on car collision. As I’ve aged those aches and pains have become more pronounced.
I wasn’t ready to accept all that and at the same time I had my doubts.
Since then, I’ve learned a lot and I can’t wait to share it all with you.
I’ve developed the Corrective Rebalancing Program that I deliver at Life Chiropractic in Grass Valley, CA. And, I want to share some things that will help you.
So take a deep breath and settle in to learn 4 actionable ways to achieve pain reduction without having to take dangerous drugs or painful injections.
Yes, you can take back control of your body and I’m going to show you how to get started.
#1. How You Breathe Impacts Your Pain
This is a surprise to most people but the research is clear that many if not a vast majority of people breathe in ways that perpetuate pain and muscle tension and drive up inflammation.
Your primary goal with breathing should be not to drive up your tension or pain. Otherwise, you risk continually driving
Your nervous system is hardwired for one thing above everything else.
SURVIVAL!
When you breathe the way most people breathe it causes a near constant low level activation of the Sympathetic “fight or flight” System that is programmed for survival. This causes an increase in muscle tension, pain, inflammation and a decrease in quality sleep.
The first step in correcting dysfunctional breathing patterns is to breathe using your diaphragm. One simple way to start to get the diaphragm engaged is to put gentle pressure on the lower outside ribs. As you breathe in through your nose gently push your hands outward. Try to avoid much movement through the upper chest and shoulders.
You also need to stop breathing through your mouth and breathe through your nose. If you are not eating, drinking, or talking your mouth should be closed and you should breathe through your nose.
Pro Tip: You may benefit from my course The Stress Resilience Blueprint which is all about restoring balance to your autonomic nervous system by improving activity of the Vagus Nerve.
#2. Restore Balance in Your Body
Every chronic pain condition is accompanied by, perpetuated by, and aggravated by some imbalance in the structure and consequently the neurology of the body.
Restoring more balance is key to reducing stress and irritation to pain sensitive tissue.
It’s difficult to do this on your own. The only sure way I know is with the help of corrective chiropractic care. This is an advancement on traditional chiropractic which can be effective in offering short term pain reduction.
Corrective chiropractic seeks to restore balance, alignment, and motion to the joints of the spine and pelvis.
There are a few other providers and practices that can help you. Here are a few suggestions:
- Minimize or avoid one sided activities like golf.
- Minimize or avoid sitting with one leg crossed over the other
- When talking with someone make sure to sit or stand in front and not to the side of them
Some other practices that can help:
- Deep myofascial release can help restore proper motion and better alignment
- Exercising the most powerful muscles of the body: gluteal muscles, posterior chain
Here are a few things to keep in mind during your search for a corrective care chiropractor:
- First, look for referrals from people you know and trust.
- Second, read online google reviews. Focus especially on people who related their experience with chronic pain.
- Third, make sure they are corrective care chiropractors. Ask people if they receive the same adjustments each visit. Ask the office how they determine where to adjust you. You want someone assessing you each and every visit.
- Fourth, consider scheduling a short complimentary consultation with the doctor. Come armed with a list of questions.
Pro Tip: There is nothing more powerful in helping you reduce your pain and slow down the progression of arthritis than corrective care chiropractic. Just make sure to ask questions, review their website, read reviews, and ask for referrals.
#3. Get Moving
You may be thinking to yourself, “I don’t have time to start any sort of movement practice, but if you don’t take care of yourself, you won’t improve.
A common challenge among people experiencing pain is that it hurts to move. This in turn actually makes the problem worse over time.
Instead, make sure you start slowly and find an activity that you can tolerate. Start with 5 to 10 minutes and build on it.
If your knees, hips, and lower back allow then gentle walking is a great activity to start to get some motion in the large joints of your body.
If walking is not an option then look for a pool to either swim or walk in. The water removes most of the stress of gravity.
Another option is a very easy beginner yoga class. Consider finding a great teacher who has experience with chronic conditions and see if you can schedule some private classes so they can work around any limitations you have.
Pro Tip: A skilled personal trainer or yoga instructor can help guide you through that challenging initial stage. A class also offers you support for others going through the same thing.
#4. Avoid Prolonged Sitting and Get Sleep
No matter what your pain relief goal is, there are a few universal truths that will help support your recovery.
Sitting has been called the new smoking. Sitting is devastating on the body as it is essentially an unnatural position. It puts additional stress on the body causing increased muscle tension and pain from the neck to the lower back.
I suggest using the timer on your phone to make sure you sit no more than 15 to 20 minutes without getting up and moving around.
Sleep is another critical aspect of health. Poor quality or insufficient sleep will increase your pain and impair your ability to recover.
Sleep can be a challenge when your pain interferes with sleep. Here are a few guidelines to better sleep:
- Establish a consistent bedtime every night
- Sleep in a dark room – consider black out curtains and remove any electronics
- Sleep in a cooler room.
- Find the correct pillow – you need a different size pillow if you are sleeping on your side as opposed to on your back.
- Avoid eating for at least 2-3 hours before bed.
- Minimize screen time and bright lights for an hour or two before bed
There you have it!
There’s a lot more but that is a good place to start. Overcoming chronic pain is a process and one thing about processes is that they take time. Start slowly and stick with it.
Pain often sends us messages that we misinterpret. Movement is one of those. It’s hard to move if we are in pain, yet a lack of movement is sure to increase pain over time.
Balance is critical from a structural, neurological, and biomechanical perspective.
And, breathing is extremely powerful in its ability to modulate the autonomic nervous system.
If you still are ready to explore the Life Chiropractic Corrective Rebalancing Program you can schedule your initial visit here: Schedule Here
For more on the power of breathing check out this post: Are You Breathing Wrong?
Best of luck in your journey to resolution of your pain. Nobody wants to experience pain, but we all emerge with lessons and wisdom as a result.
About Dr. Berkowitz
Dr. Bill Berkowitz is a dedicated chiropractor who brings reliability and depth to his practice at Life Chiropractic in western Nevada County. Focused on addressing chronic issues like low back pain, headaches, and anxiety, Dr. Berkowitz delivers patient-centered care rooted in proven methods without unnecessary extras.
Life Chiropractic, founded by Dr. Bill Berkowitz, offers reliable and results-driven chiropractic care for residents of western Nevada County. With a focus on foundational health solutions, the practice prioritizes quality and effectiveness to help clients achieve relief from chronic issues without unnecessary add-ons.
Schedule your first visit here: Schedule Here