- Anxiety, depression, and pain activate similar areas of the brain.
- Certain psychiatric drugs used to relieve pain can also alter an individual’s mental state.
- Chronic pain can lead to depression.
- Clinical depression can cause physical symptoms, including back pain.
Cognitive-behavioral therapyCognitive-behavioral therapy or CBT trains an individual to modify specific thoughts and behaviors. Experts consider this approach a gold standard of psychological interventions for pain. It helps:
- Reduce pain
- Improves function
- Improves quality of life
- Pain coping strategies
- Relaxation skills
- Setting goals
- Shifting perspectives on pain
Mindfulness meditationMeditation is not all about sitting with crossed legs, hands resting on the knees, although this is a recommended pose for meditative purposes. A modern approach can be done anywhere, in any position that’s comfortable and will help soothe back pain. By oneself or with help from a therapist mental strategies can include
- Incorporating breathing techniques
- Guided imagery
- Intense focus on thoughts and feelings
Mindfulness stress reductionMindfulness stress reduction is a program that teaches individuals meditation techniques, that include basic stretches and postures. It teaches how to separate the physical and psychological aspects of pain. Medical centers across offer this treatment option for a range of disorders, including chronic back pain. It helps reduce pain intensity and improves function in individuals with arthritis as well as back and neck pain from various causes. It has also been found to be effective for fibromyalgia, which can cause intense widespread pain. A study found that mindfulness stress reduction improved:
- Pain episodes
- Sleep problems
- Fatigue in participants with fibromyalgia
- More than half reported significant improvement
Acceptance and commitment therapyAcceptance and commitment therapy or ACT teaches acceptance and mindfulness strategies with commitment and behavior mental strategies, to change the way pain is experienced. Numerous studies along with the American Psychological Association validate this approach as an established treatment for chronic pain.
Changing expectationsIn one study several chiropractic patients who expected their back pain to improve were 58% more likely to improve than those who did not expect favorable outcomes. This mental strategy of manifesting a positive outcome through the power of positive thinking and beliefs about pain influence an individual’s actions. For example, when thinking that physical activity will cause back pain, individuals are less likely to be active. This is known as fear avoidance. For most individuals with back and neck pain, gentle physical activity is essential because avoiding it will worsen the pain. Having the right mental strategy can go a long way in battling chronic pain, at Injury Medical Chiropractic and Functional Medicine Clinic we can help individuals experiencing/dealing with chronic pain.
Depression and physical healthDepression is debilitating and, in severe cases, a life-threatening disease that affects over 16 million people nationwide. Depression causes are not always clear and can be brought on by:
- Biological factors – genetics
- Individual brain chemistry
- Certain medications
- Unhealthy diet/nutrition
- Poor diet
- Lack of physical activity
- Alcohol consumption
Dr. Alex Jimenez’s Blog Post DisclaimerThe scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
ReferencesPain and Therapy. (Jun 2020) “Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7203283/ Journal of Psychosomatic Research. (Jan 2010) “Mindfulness-based stress reduction for chronic pain conditions: variation in treatment outcomes and role of home meditation practice.” European Journal of Pain. (Jan 2019.) “Beliefs about back pain and pain management behaviors, and their associations in the general population: A systematic review.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492285/
The information herein on "Mental Strategy Exercises For Chronic Pain Relief and Improvement" is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.
Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. In addition, we provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
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