Between 80 and 90% of the world's population will suffer from back pain at some point in their life.
In fact, 1 in 5 people will have lower back tension for more than 3 months, so this discomfort is considered chronic.
When back pain appears, most seek to relieve it by taking medications or natural remedies; rests for a while taking sick leave; a massage or stretching is given to the area.
While these ways of relieving pain are valid, I don't think they go to the root of the problem. And therefore they are patches that do not eliminate tension.
In fact, one of the most common explanations for back pain is to associate it with stress and poor posture. But this data is still incomplete and does not clarify anything.
For me, back pain must be treated in a comprehensive way.
To solve it, it is necessary to attend to:
- emotional causes
- vital posture and weight bearing
- healthy movement for the body
If you try to alleviate your back pain by focusing on just one of these guidelines, the pain may come back again and again until you clarify the issues that you haven't addressed.
If you belong to the majority of the population with less luck in this matter, stay here because In this article I am going to explain to you point by point how to deal with your back discomfort.
To treat back pain, it is necessary to look at the spine. Why the column? Because most of the tensions in this area are related to it.
As in this article I am going to name some specific areas, I consider it necessary to detail some elements that make up this area.
It will be a brief point. Hold on, let's go to what interests you later!
The spine has 33 vertebrae and is divided into 5 regions:
- Cervical region: 7 small vertebrae that allow mobility of the neck.
- Thoracic region: 12 vertebrae connected to the ribs to protect the lungs, heart, and large blood vessels.
- Lumbar region: 5 large vertebrae that bear most of the weight and have great mobility. Here are concentrated most of the pain and wear that we human beings suffer.
- Sacral region: 5 bones fused at the end of the spine.
- Coccygeal region: 4 or 5 small bones and fused at the end of everything.
Between each of the separate vertebrae are the intervertebral discs, which are donut-shaped and function as shock absorbers. When you move, they prevent your vertebrae from colliding.
Through the back, the bone marrow passes and there are two extensions to the sides, called processes, which serve to hold the muscles to the spine.
And now we are going to what interests you: how to solve back pain. We will start with the emotional origin of this ailment.
Emotional causes of back pain
To understand what is the emotional discomfort that any part of the body is expressing, it is necessary to look at the bodily function that it fulfills.
For example, the eyes are used to see. Therefore, a problem in this area is related to what you do not see well in your life.
To understand the metaphor that your back expresses, you need to look at the role of the spine.
The spine is the support of our body.
As we developed as humans, this part defied gravity and we started a great evolutionary step. However, what allowed us to progress as a species also brought some complications that, in our sedentary societies, have increased.
In fact, the weight of gravity impacts so much that every day we lose 8mm of height due to its force. At night, by resting lying down, we recover them.
But let's move on to what matters to us: the spine as the axis that supports the upright position.
When looking for the emotional cause of your back pain, you need to observe how you support yourself, what is your support in life.
And, depending on the area that hurts you, this support will be related to a specific issue.
Emotional cause of tailbone pain
The discomfort that part of this strip usually appears when you are sitting. It is related to basic needs.
If you keep tension here you may feel dependent on others, even if you don't recognize it. Internally, you do not trust your ability to provide yourself with what you need in life and therefore consider yourself helpless.
This internal conflict is reflected in the belief that others are the ones who depend on you. But this is still a story that you tell yourself so as not to recognize that you are the one who needs them.
Emotional cause of pain in the sacrum area
Tension in the sacrum it is related to the fear for one's own survival and the desire to have freedom of movement.
The conflicts in this part remind me of reptiles (and therefore the reptilian brain), since these animals have a great facility to discern what they like and what they do not like. If they like it and it helps them in their survival, they stay. If not, they leave. How easy it would be to live without our mental problems, right?
To solve the difficulties associated with pain in your sacrum, you have to estimate your limits. That is to say, you need to know how far you are willing to give without exhausting yourself.
And, for this, good anger management will be essential.
Emotional cause of pain in the lower back
The lower back includes the vertebrae that run from the waist to the lower back.
This zone is related to support on the material plane of existence. Here conflicts with work, money, home, studies, etc. are expressed.
If it hurts here, you may identify with what you have, even if it is hard for you to recognize it. And therefore sooner or later you will have to reconcile with the material aspects of life.
This area reminds me of something quite common among those interested in personal development: we are super spiritual and we say that money does not matter to us, that we are above it.
But it does matter. In our society, we need it to live. And, therefore, the bond with wealth must be healed.
Emotional cause of pain in the thoracic region
The thoracic region houses the vertebrae that go from the waist to the lower part of the neck.
Pain here is related to emotional insecurity. If you have discomfort here, you may do a lot for others to feel loved.
This way of asking for love is based on the belief that, if you give a lot, other people will value it and they will return it to you with expressions of affection.
However, this belief implies that when you are not valued or are not rewarded the way you want, you feel misunderstood.
This type of affective insecurity is quite common, as most of us establish an insecure attachment to our primary affection figures.
To heal it, it is important to work on your self-esteem to become your own source of love. Only then will you be able to establish affective relationships based on freedom, vulnerability and security.
Emotional cause of pain in the cervical region
This region comprises the vertebrae of the neck.
This tension is related to the plane of ideas. If you have any discomfort here, You may be a very cerebral person who prioritizes reason over feelings.
Neck pain appears in people who ruminate on what they see and find it unfair, but do not act in the world. They remain paralyzed, turning their heads.
To resolve this conflict, it is important that you give a place to your emotions and instincts to allow them to direct your life.
To achieve this, it is essential to go down to the body and listen to it. The mind confuses you because everything is possible in it and not in the body. The body tells you very clearly what you must do to get on the right track.
Before finishing the topic of emotional causes, I would like to clarify one aspect.
The definitions that I have provided here are indicative, not absolute.
The theory that I explain at this point you have to pass through the filter of your own experience. Do not believe everything at face value. Use it to better understand your emotions, not to give yourself rational explanations for where your pain is coming from.
Your vital posture: let go of the weight you carry
One of the causes that many people attribute to their back pain is poor posture.
Let's stop at this point: What is bad posture?
To this question, you may answer something similar to: a bad body position is when, for example, you sit down and bend your back. Poor posture is not keeping your spine straight.
The first thing I want to refute is that "the back has to be straight." To begin with, this area of the body has two natural curvatures. If you constantly try to keep it straight, you may end up with a physical, mental and emotional rigidity that prevents you from adapting to the different situations that come your way.
Second, I want to give you my definition of the body position which, for me, is the vital posture.
The vital posture is the way in which you face life.
That is, depending on how you interpret the role that you have internalized, you will assume a specific curvature or stiffness in your back.
For example, a person with a tendency to submission is quite likely to curve his upper back excessively and forward his neck. That is where you will carry your body weight.
Therefore, to understand postural correction, it is necessary to open perspective. It is not about straightening your back when you are sitting in front of the computer, but you have to understand what your natural tendency is; what is the vital position that you adopted compared to what you had to live.
Only when you recognize your vital posture and understand the emotional origin (yes, we return to emotions), will you have the necessary tools to adopt a healthy vital posture.
If you stick with standing tall when you remember, you will always end up reverting to your natural tendency.
How to correct your bad posture
To correct your bad posture in the body, in addition to investigating the reason why you adopted that tension, you need to release all the weight of your tensions. And for this, you have to allow your pelvis to support you.
The pelvic floor muscles should be the ones that support the load of your head and torso. And, from there, the weight should come down to the ground through your legs and feet, which should be like two columns that support the temple that you are.
However, it is quite likely that your pelvis and its muscles are not prepared to support that load. The ability of your hips to support your weight is influenced by many factors: the shoes you wear, how and how much you feel, how and how long you walk, your emotional stress, and your degree of sexual repression.
Depending on how you handle these issues, your pelvis will be healthier or less.
Definitely, To correct your bad posture it is essential to have a tension-free pelvis and to be rooted.
Movement for a flexible back
To alleviate this type of discomfort, many people include a stretching board or swimming in their life.
And that is very good. However, in my understanding, these two forms provide temporary pain relief, not a final goodbye to tension.
To have a healthy back, it is necessary to introduce movement into your day to day. In the interview I did with Rober a couple of months ago, you can see the disastrous consequences that a sedentary lifestyle has for health.
It's not about playing sports or stretching your muscles stiffly. You have to give yourself a wide and meaningful movement that allows your spine to do the full range of movements possible:
- Lateral flexion
When your spine is used to movement, it is flexible. And that physical flexibility will be transferred to the mental and emotional plane, so that you will have a range of different options to adapt to events.
You will be a tree well rooted in the ground with a swaying crown that will not break.
Your body is designed to move. When you move, your body fluids do the same. Thus, you avoid stagnation and stiffness.
Basic healthy movement guidelines for your back
The healthy move would provide for a few items. But I didn't want to stop writing to you some basic recommendations for the health of your back. Some readers have asked me questions about this topic; This point comes from those doubts.
- Moving is not doing sports 3 days a week. It is integrating movement into your daily life. You have more information about this in the interview mentioned at the beginning of this section.
- The movement it has to be diverse and as wide as possible. Since we live in super sedentary societies, getting around in different ways requires an initial adaptation process. I'm still at this point.
- If your back hurts, no impact sports like running or tennis.
- Swimming, as recommended, will be very helpful in alleviating discomfort. I have learned to swim this year and I hold it.
However, if you are considering swimming for your back, make sure you do it right and apply the correct technique. The breaststroke, also called frog, and butterfly styles are fatal because they force you to tighten your lower back.
The best options are the double back, the normal back and the front crawl. If, in addition, you learn to breathe bilaterally for the crawl, you will compensate for the imbalance that occurs when you only take air from one side.
Greetings to Pani and Nuri, my swimming teachers!
- As I said before, your movement should allow your back to do all its motor functions.