The muscles are controlled by the central nervous system, so emotions we experience like fear, anxiety and anger will be communicated to the muscles and they tense up. Over days and weeks, tense muscles move less easily and lose their full range of movement. When the range of movement lessens, the muscles are less able to keep the back stable and lower back pain is the probable result.
Your Internal dialogue. You are aware of the voice inside your head-you are thinking to yourself all day long. This internal dialogue often stirs up the negative emotions like anger or fear. Say that you had an argument with someone at work or home (maybe you were right to get angry). However, days after this argument, you are still going over the events in your mind. You’re thinking things like: ‘How dare she talk that way to me?’, ‘The next time I see him Ill give him a piece of my mind’ and so on. This internal conversation is not helping you cope with your anger at the situation. You are fuelling the anger every time you mentally repeat the argument. If you become aware of this internal arguing, you will then be able to train yourself to stop.
10 Step Progressive Relaxation Exercise. Sometimes it’s difficult to relax when we are stressed. By first tensing the muscles, then releasing the tension, it is often easier to relax. Try to do these exercises lying down. For each exercise, breathe in, hold the position for 5-10 seconds, tensing your muscles as much as possible without hurting yourself. Then breathe out and relax your muscles. 1. Curl your hands into tight fists. At the same time, make your muscles in your forearms tight. 2. Make fists again and curl your biceps, tensing all of the arm. 3. Shrug the shoulders up close to the ears. Tilt your head back a bity, tensing the back of your neck. Push your tongue against the top of your mouth, which makes the front of your neck tense. 4. Shut your eyes tight as you can while frowning. Smile as wide as you can. 5. Open your jaw as far possible without hurting yourself. 6. Hug your arms to your chest, tensing the chest muscles. 7. Keeping your arms by your sides, press your palms into your upper thighs. Now press your shoulder blades together and make your upper back muscles tense. 8. Make your abdominal muscles tense, pulling them towards your spine 9. Keep your legs together, then tighten your thighs and buttocks. 10. Point your feet and tighten your calves
Keeping A Positive attitude The way we react to situations affects how we feel as much as the situations themselves. The more positive your attitude, the easier you are able to face difficult situations. A negative, angry, attitude will also be strengthened by an angry internal dialogue.
Get 6-8 Hours Of Sleep Less than this and your body isn’t resting sufficiently. Don’t stimulate your mind overly at night with violent TV, for example as this makes it more for your brain to unwind and go to sleep. Switch off the internal dialogue; especially if it’s angry, like going over a fight you had. Mentally say to yourself that you don’t need to think about this now.
Build your Back, Beat the Pain is a step-by-step fully illustrated exercise plan that anyone can follow to beat their back pain.
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