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08.1 Setting Goals to Boost Your Recovery from Back Pain - Part 1

My Back Recovery: Recovering from Chronic Low Back Pain

Release Date: 04/16/2017

11. Talk with Darcy Coss from Back2Basketball show art 11. Talk with Darcy Coss from Back2Basketball

My Back Recovery: Recovering from Chronic Low Back Pain

Darcy Coss interviewed me for his really cool podcast “Back2Basketball”. Having an amazing rehabilitation journey by himself we had a nice talk about:

info_outline 10. Getting an MRI-Scan or X-Ray for Your Back Pain? – Listen to This First! show art 10. Getting an MRI-Scan or X-Ray for Your Back Pain? – Listen to This First!

My Back Recovery: Recovering from Chronic Low Back Pain

Most of typical imaging findings of people with LBP are part of normal aging and are not related to back pain. Using these images to explain your pain without an accurate examination and a carefully guided clinical history interview, is not supported by current scientific evidence!

info_outline 09. Stress Management as a Top Priority in Your Rehabilitation Process show art 09. Stress Management as a Top Priority in Your Rehabilitation Process

My Back Recovery: Recovering from Chronic Low Back Pain

Through relaxation you can break the vicious circle of pain and stress. This podcast takes you through some easy to learn methods of relaxation, helping it to become part of your daily life and improving your wellbeing. It also lists the benefits of meditation and looks at the supporting scientific evidence, examining why relaxation should be an integral component in your recovery.

info_outline 08.2 Setting Goals to Boost Your Recovery from Back Pain - Part 2 show art 08.2 Setting Goals to Boost Your Recovery from Back Pain - Part 2

My Back Recovery: Recovering from Chronic Low Back Pain

Goal-setting can support your recovery from back pain and lead you to a better quality of life. Part 2 of this episode shows you proven techniques that help you in achieving what you aim for. + download your personal goal-setting sheet for free!!!

info_outline 08.1 Setting Goals to Boost Your Recovery from Back Pain - Part 1 show art 08.1 Setting Goals to Boost Your Recovery from Back Pain - Part 1

My Back Recovery: Recovering from Chronic Low Back Pain

Increase physical activity, improve quality of sleep, manage stress and promote relaxation should be top priortities in your rehabilitation.

info_outline 07. Strength Training for People with Low Back Pain show art 07. Strength Training for People with Low Back Pain

My Back Recovery: Recovering from Chronic Low Back Pain

Training and activity is your no1 option when recovering from low back pain. This episode introduces two of the most important exercises for building up strength within your lower back and practice movement control.

info_outline 06.2 How Are Clinical Practice Guidelines Formed and What Is Their Purpose? show art 06.2 How Are Clinical Practice Guidelines Formed and What Is Their Purpose?

My Back Recovery: Recovering from Chronic Low Back Pain

Clinical guidelines promote evidence-based practice by giving out recommendations according to available evidence from systematic research and can therefore have a great impact on your recovery plan.

info_outline 06.1 What Treatments Work for Chronic Low Back Pain show art 06.1 What Treatments Work for Chronic Low Back Pain

My Back Recovery: Recovering from Chronic Low Back Pain

Recommendations based on current available evidence helps you combine your personal experience and expectations with research to form an individual treatment plan and find treatments with the most promising results.

info_outline 05. Movement Control – Supporting Your Spine show art 05. Movement Control – Supporting Your Spine

My Back Recovery: Recovering from Chronic Low Back Pain

Introducing movement control as a basis for healthy exercise for people with low back pain.

info_outline 04. Facts and Figures of Back Pain show art 04. Facts and Figures of Back Pain

My Back Recovery: Recovering from Chronic Low Back Pain

How many people have it / how long will it last / different groups within low back pain and how to diagnose them.

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8.1 Setting Goals to Boost Your Recovery from Back Pain - Part 1

What we should aim for in our recovery process and how setting the right goals can help us with that.

 

What to aim for

The most effective treatments for low back pain include exercise or multidisciplinary rehabilitation (also see Episode 06).

Passive treatments, on the other hand, have not been demonstrated to induce long-term improvements.1

 

  1. Physical Activity and Therapeutic Exercise 2,3,4,5

This is what we know what will help in the long term. Increasing activity. Developing a set of active coping strategies.

 

  1. Improve Sleep5

Improving sleep also makes total sense, since over 50% of people living with chronic pain suffer from depression and there is a strong correlation between quality of sleep and depression. And depression has an impact on your recovery process.5

"Presenting, persistent, and developing sleep problems have a significant impact on recovery for those with LBP"6

 According to the "2015 sleep in america poll", making sleep a priority is linked to better sleep, even among those with pain. Setting the right goals has a direct impact on your life.7 

 

Check out the videos of the national sleep foundation about sleep and chronic pain:

Sleep and Pain: Beat the Cycle and Improve Your Sleep Today

https://sleep.org/articles/sleep-pain-beat-cycle-improve-sleep/

 

Chronic Pain and Sleep

https://sleepfoundation.org/sleep-disorders-problems/pain-and-sleep

 

What is Sleep Hygiene

https://sleep.org/articles/sleep-hygiene/

 

  1. Manage Stress5

Relaxation is an integral component of cognitive behavioral treatment programs for chronic pain.8

-formal interventions are for example: therapy, counceling classes, support group,

relaxation techniques, meditation, yoga, breathing exercices, autogenic trainingcreative activity....-

There is a lot of research how people living with chronic pain can benefit from meditation and relaxation techniques. Watch out for the next episode!

 

Part 1 of this episode examined what you should be aiming for in your recovery and why this is important.

Part-2 will show you proven techniques that help you in achieving what you aim for.

find out more on www.mybackrecovery.com 

Literature: 

  1. Scheermesser M, Bachmann S, Schämann A, et al. A qualitative study on the role of cultural background in patients’ perspectives on rehabilitation. BMC Musculoskelet Disord. 2012;13(5):5. doi:10.1186/1471-2474-13-5.
  2. Sackett DL, Rosenberg WMC, Gray JAM, et al. Evidence based medicine: what it is and what it isn’t. 1996. Clin Orthop Relat Res. 2007;455:3-5. http://www.ncbi.nlm.nih.gov/pubmed/17340682. Accessed December 16, 2012.
  3. Manske RC, Lehecka BJ. Evidence - based medicine/practice in sports physical therapy. Int J Sports Phys Ther. 2012;7(5):461-473. http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=3474298&tool=pmcentrez&rendertype=abstract. Accessed December 16, 2012.
  4. Jette DU, Bacon K, Batty C, et al. Evidence-based practice: beliefs, attitudes, knowledge, and behaviors of physical therapists. Phys Ther. 2003;83(9):786-805. http://www.ncbi.nlm.nih.gov/pubmed/12940766. Accessed October 5, 2012.
  5. Hooten W, Timming R, Belgrade M, et al. Assessment and Management of Chronic Pain.; 2013.
  6. Pakpour AH, Yaghoubidoust M, Campbell P. Persistent and developing sleep problems: a prospective cohort study on the relationship to poor outcome in patients attending a pain clinic with chronic low back pain. Pain Pract. 2017:1-2. doi:10.1111/papr.12584.
  7. 2015 Sleep in America Poll. Sleep Heal. 2015;1(2):e14-e375. doi:10.1016/j.sleh.2015.02.005.
  8. Morley S, Williams A. New Developments in the Psychological Management of Chronic Pain. CanJPsychiatry. 2015;6060(44):168-175.