There is something I call The Pain Trajectory. Basically, it goes like this:
Phase 1. Discomfort- Discomfort or tightness when doing a certain activity, but when you stop the activity and move a little, the discomfort or tightness goes away
Phase 2. Inconsistent Pain- Low level pain when doing one or multiple activities. Movement and stretching will usually relieve it
Phase 3. Regular Pain - Pain that happens more often, and if more difficult to get rid of. This is usually the time where people start to think about getting help
Phase 4. The “BIG” Pain Event - Pain or injury happens. Function and activity is significantly affected. This is usually when someone actually goes to a provider for help.
I always recommend getting help at Phase 1, when you first start getting discomfort or stiffness. In most of these Phase 1 situations, some minor changes can be made to alleviate the issue. The further along you get in that pain trajectory, the more help and treatment will often times be needed.
When someone reaches Phase 4, which is that BIG pain event, that is usually when they seek out help. Their ability to function is significantly altered, and they have pain that makes it difficult to move easily. These events are the culmination of years of activities that have placed stress on that area of the body. Eventually, your neck or back or another area has had enough, can’t put up with the demand, and then you get the BIG pain.
In the first 3 days after you get that big pain, inflammation is at its highest, and there can be a lot of fear. Why am I hurting? How can I stop the pain? Will it ever stop hurting? How am I going to work? Will I need surgery?
The First thing you want to do is DON’T PANIC!
Upwards of 80% of people get big pain events in their neck or low back. These are the most common places to get pain, and the vast majority of people find a way to feel better and get back to regular activities. Pain, itself, is going to put your body into a “Fight or Flight”, sympathetic response. Your brain will cause changes in muscle tension to try to keep you from moving in certain ways, because it is PROTECTING YOU. The best thing you can do for yourself is to breathe from your belly, and relax your body and brain the best you can.
I’ve been there myself, and I know the fear that comes with having your body not cooperate with the movement you want to do, especially when no movement seems to feel safe.
The Second thing you want to do is continue to move your body, but to YOUR TOLERANCE LEVEL.
Your brain is afraid to let you move because it is getting a lot of scary signals from the area that hurts. Moving your body in even the smallest ways can help your brain relax and know that YOU AREN’T DYING.
For most people who have back pain and neck pain, there are ways that commonly work to help with getting in movement that can help your body relax a bit.
For neck pain, a chin tuck tends to be a safe and easy way to get movement into the neck, and may help to relieve pain and muscle spasm, as well.
For people with back pain, doing low back extension exercises can be an easy way take load off the spine, give yourself some no-impact movement, and allow your body to feel OK moving again.
The Third thing you want to do is contact Alameda Chiropractic & Ergonomics (or your local evidence-based chiropractor).
You can make an appointment to get some help relieving the pain, and get a full comprehensive assessment to find what the underlying problem is, and a plan to fix it.
Millions of people see chiropractors every year for problems like the ones you are dealing with. At Alameda Chiropractic & Ergonomics, you can transform your journey from pain into a higher quality of life. Click the link below to book your Comprehensive Exam!
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