The role of beliefs and emotions in back pain
Written by: Liz Wullems-Griffioen, CMO Healactively
Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)
Back pain is a common ailment affecting a wide range of individuals, from those who spend hours hunched over their computers, to parents lifting and chasing after young children, and even active individuals who engage vigorously in sports. While physical strain and lifestyle habits are often highlighted as primary culprits, the impact of psychological factors, such as beliefs and emotions, on back pain is increasingly being recognized. Let’s have a look at how our mental state influences back pain, and how Cognitive Functional Therapy (CFT) offers a holistic approach to managing this condition.
The significance of the mind-body connection
The mind-body connection plays a pivotal role in our overall health, with a significant impact on the experience and management of back pain. Stress, anxiety, and negative beliefs can exacerbate physical pain through a variety of mechanisms, including increased muscle tension, altered pain perception, and a heightened focus on pain sensations. For instance, someone who believes that any form of back movement will lead to injury might avoid physical activity, leading to muscle weakness and stiffness, thereby worsening the pain.
Cognitive Functional Therapy (CFT) is a personalized approach that addresses the intertwined nature of psychological, social, and physical aspects of back pain. It has as premise that understanding and modifying harmful beliefs and behaviors can lead to a more functional and pain-free life. CFT focuses on identifying specific problematic beliefs and behaviors, understanding their impact on pain and function, and gradually replacing them with more helpful practices.
The Impact of Beliefs and Emotions on Back Pain
Beliefs and emotions significantly influence the intensity and persistence of back pain. Negative beliefs about back pain being a disabling, unchangeable condition can lead to fear-avoidance behaviors, where individuals stop engaging in activities they assume will worsen their pain. This avoidance can result in a cycle of decreased physical activity, muscle de-conditioning, and increased pain sensitivity.
Emotions such as anxiety and depression are also closely linked with chronic back pain. Anxiety can heighten the body's stress response, leading to muscle tension and pain amplification. Similarly, depression can affect pain perception, making individuals more sensitive to pain and less engaged in active recovery strategies.
Turning Negative Beliefs and Emotions Around
1. Education: Understanding the multifaceted nature of back pain can alleviate fear and anxiety. Learning about the non-linear relationship between structural abnormalities (like disc degeneration) and pain can reduce the tendency to catastrophize physical symptoms.
2. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing, and progressive muscle relaxation can help manage stress and reduce the physical tension associated with back pain.
3. Physical Activity: Engaging in regular, moderate exercise tailored to one's capabilities can strengthen muscles, improve mood, and decrease pain. Activities like walking, swimming, or specific exercises designed in the CFT framework can be particularly beneficial.
4. Cognitive Behavioral Strategies: These involve challenging and changing negative thoughts about pain, setting realistic goals for increasing activity, and gradually confronting activities that are feared to cause pain, thereby breaking the cycle of avoidance and deconditioning.
5. Social Support: Connecting with others for support and sharing experiences can alleviate feelings of isolation and help in adopting more positive attitudes towards managing back pain.
Recognizing the unique experiences and needs of each individual with back pain, Healactively offers a self-assessment tool designed to craft a personalized back wellness program. This innovative approach combines insights from your specific lifestyle, beliefs, emotional state, and physical health status to develop a tailored plan that addresses both the physical and psychological aspects of back pain.
By participating in this self-assessment, you gain access to a holistic program that might include targeted exercises, mindfulness practices, and educational resources. This personalized strategy ensures that you're not just treating the symptoms but are actively working towards understanding and modifying the underlying factors contributing to your back pain. Take the Self-Assessment.