When Might Back Pain Not Be Back Pain?

42% of people living with chronic pain say they have back pain, according to a 2017 health survey by Versus Arthritis.

Why is chronic back pain so hard to resolve, despite a myriad of different treatments being available? 

Could it because the spine is NOT the primary source of the pain?

Let's look at the bigger picture....

• Muscles attach to bones
• Muscles move bones
• The brain and nervous system control muscles

The 2 most common sites for lower back pain and disc herniation are L4/L5 (bottom 2 lumbar vertebrae), and L5/S1 (junction of lumbar vertebrae to the sacrum).

Tense, stiff ribs and hips, the 2 main structures above and below these 2 sites, can change the way the spine moves, how the back muscles behave, and increase pressure on the intervertebral discs and sciatic nerve.

This can show up on X-rays and MRI scans as damaged discs, worn facet joints and compressed vertebrae, but the root cause is the often unnoticed constant muscle tension in the hips and ribs that images can't detect.

Now it makes sense why so many people report only getting temporary relief from treatments to fix their structure, such as physiotherapy, chiropractic adjustments, steroid injections and surgery.

Why would tension accumulate in the ribs and hips?

Our modern lifestyles of convenience typically involves sitting, driving, and looking at screens (TV, phone, laptop, Kindle). 

All of these activities immobilise the hips and ribs with the muscles around these structures shortening and contracting.

You know the common saying "USE IT OR LOSE IT." It's true!!!

Ironically, fitness can compound this effect.

Instructions to "brace the core" stiffen the middle of the body even more, leading to more muscle tension.

Over time the brain stops registering the continuous tension from the muscles and their contraction becomes unconscious, involuntary and constant. Basically, the affected muscles never relax fully and always retain some residual tension.

They stay in contraction even when you're asleep, which is why your back feels stiff and painful first thing in the morning.

This state of constant, involuntary muscular contraction is a phenomenon known as SENSORY MOTOR AMNESIA (SMA).

The contracted muscles become fatigued from always being "on", and feel hard, tense, 'knotty', tight and sore. The higher the level of involuntary contraction, the more painful and firm the muscle feels.

SMA opens the door to resolving chronic back pain without invasive procedures, painful stretches or fancy pants, expensive equipment.

How To Improve Spinal Health and Reduce Chronic Lower Back Pain

• Mobilise the hips
• Mobilise the ribs
• Restore voluntary, conscious awareness and control of your trunk muscles at the front and back of your body
• Restore voluntary, conscious awareness and control of your oblique (waist) muscles 

Practicing the above will restore free movement to your hips, ribs and spine, whilst improving core stability and the balance of the pelvis.

The muscles around your spine can now contract AND relax appropriately, rather than staying tense and in contraction the whole time. 

This allows your spine to flex, extend, rotate and support you in all your daily activities without pain.

A Personal Note

You may not know that I've lived with daily lower back pain for around 40 years!

I've fallen off horses (often at high speed and hitting my back on various hard objects), worked manual labour jobs doing a lot of heavy lifting and had 3 painful bouts of sciatica with each lasting months. After pulling a back muscle teaching BodyPump in January 2020, I'd get random spasms that would literally floor me,

I could turn off the powerful, extremely painful spasms within 48 hours but I wasn't able to prevent them from happening until I made a random and wonderful discovery.

It was the missing link that I'd been searching for in my quest to find the answers to unlocking my persistent pain.

I blended this new discovery with the knowledge and skills I'd gained from over a decade of helping clients manage pain, recover from injury and improve athletic performance into my signature framework "The Befriend Your Body Method for Pain Relief and Relaxation."

Now I'm sharing this very different approach to pain relief and movement with class members and 1:1 clients.... and they're getting amazing results, just like I did!

WAYS TO WORK WITH ME TO FIND FREEDOM FROM BACK PAIN

If you're ready to find lasting relief from your pain, I have a variety of options available:

1) Grab my free E-guide today "How to Get Relief From Back Pain and Muscle Tension in just 10 mins a Day". This informative guide introduces the 3x universal stress responses that lead to muscles getting stuck in contraction and locking you in chronic pain. There's 2x 10 mins video tutorials showing you how to effectively release muscle tension from the front and back of your body in the comfort of your home without expensive equipment or complex, painful stretches. Download for instant access HERE

2) Unlock Your Body breakthrough session

This is a single powerful 1:1 session designed to help you find the root drivers behind your persistent pain. A breakthrough session is ideal f you have a specific pain or injury that you're struggling to resolve.

We'll work together to find new ways of moving without pain. You'll leave with a deeper understanding of what's triggering pain in your body, and a clear action plan to get lasting relief. 

I have a small number of Unlock Your Body breakthrough slots open for October, as well as very limited availability for 3 or 6 month 1:1 coaching packages.

Apply HERE  and I'll be in touch to arrange an initial complementary consultation to discuss which option will be a good fit for you.

3) Restorative Movement for Lower Back and Sciatic Pain Relief Workshop

Next date: Sunday 20th October, 1.15pm to 2.45pm (last 2x spaces left). **Bookings open now**

Angmering Village Hall  (The Kings Suite)

A friendly and inclusive small group workshop where you'll discover the common causes of lower back and sciatic pain, why you're not getting the results you desire even if you've tried the usual treatments, and how to find lasting relief.

The session will be a blend of informal group discussion and a restorative movement session, where you'll practice gentle exercises that retrain the nervous system to release tense muscles, reduce stiffness and find new ways of moving without pain. 

After the workshop, you'll have lifetime access to a simple home programme to relieve lower back and sciatic pain in just 10 minutes a day. 

Click HERE to read all the details and how to book your place.

Other ways you can find help with managing pain or an injury are:

• Book into a Stretch or Pilates class with me - these are a good introduction to the foundational principles of The Befriend Your Body (BYB) Method for pain relief and relaxation. This is my signature framework that I use to help my clients get out of pain and back to the activities they love.
• Get your copy of my free E-guide "How to Get Relief From Back Pain and Muscle Tension in just 10 mins a Day". This introduces the 3x universal stress responses that can keep you stuck in pain, and explains the 4x pillars of The BYB Method. There's also 2x 10 mins video tutorials showing you how to release muscle tension from the front and back of your body in the comfort of your without expensive equipment. Download for instant access HERE
• Subscribe HERE to receive "The Movement Chronicle", a weekly e-newsletter delivering movement and pain relief truth bombs directly into your inbox every Monday morning,

You can connect with me through any of these channels:

• Email at norma@unicornhealthandfitness.com
• Follow me on Facebook and DM me on Messenger https://www.facebook.com/norma.pearsonfitness
• WhatsApp message to 07801 867361.