Stress and Chronic Pain Management

Since 1977, I've been offering stress management and biofeedback to people suffering from chronic pain. Both within inpatient pain management facilities and in out patient pain management clinics. Stress does not cause chronic pain, but it can make the intensity of chronic pain worse. People suffering pain develop a habitual response to their constant companion. By "bracing" to deal with their pain, people begin to produce muscle tension that can increase pain or that can interfere with the ability to get a better quality of sleep. A deep, restful sleep can help us to tolerate or to cope with our pain. Poor sleep can make us more irritable and more susceptible to the anxiety that increases pain.

In many chronic back pain patients, their back pain can be much worse when they unconsciously tighten their legs, neck, shoulders, or other back muscles as a response to their pain. These muscles are attached to bones. In the case of muscles attached to vertebrae, these tight muscles can cause irritation to nerves that move from the spinal cord to the various body parts that they serve. When tight muscles cause "pinching" to these nerves, or to the blood supply that feeds these nerves, the nerves can respond by being irritated and adding to discomfort or numbness. Pain that is not caused by soft-tissue injury, like osteoarthritis, can create the tension that causes fatigue, poor sleep, and possibly additional muscle-contraction pain (like tension headaches, jaw pain, or neck/shoulder tension.)

With few exceptions, people with chronic pain benefit from stress management and, in many cases, use biofeedback to help then get back in control of the levels of pain that they are experiencing. Biofeedback can measure levels of muscle tension and can help with learning to reduce the muscle tension. Temperature training biofeedback can assist patients in learning to release or to "let go" of their anxiety and this can help to reduce the intensity of their pain complaints.

Chronic pain patient respond to a variety of Western relaxation techniques. One technique, Autogenic Training phrases, is a series of mentally repeated phrases that command relaxation such repeating "my right arm is heavy" until the muscles of that arm relax to the point where it feels heavy, comfortable and relaxed. Progressive relaxations, visualizations, indirect suggestions, and even certain breathing techniques have all been very useful for people suffering with chronic pain complaints. These techniques do not work as fast as medications. They require regular practice and it may take 8-12 weeks for the benefits to begin. The advantage is that these techniques do not have the side-effects that medication might. Once these techniques are learned, there are no ongoing costs. And, most importantly, these stress management techniques offer the sense of personal control over the pain. The motivated person will develop a powerful, life-long skill by mastering these techniques.

There several articles at the Stress Education Center's website that will be very helpful to chronic pain patients and their families. These are articles that have been taken from my book, "Guide to Stress Reduction" which is available through the library or to purchase. If you are suffering from chronic pain, you can do something to help yourself. I can't promise that the pain will leave and never return, but you can learn to help control the intensity of your pain and possibly reduce your long-term reliance on pain medications. Discuss these strategies with your doctor to determine how you can best use these tools to participate in managing your pain.

Please take good care of yourself.

A common problem among both avid and occasional golfers is back pain. The golf swing places a lot of strain on the torso and spine as your shoulders rotate back and forth through the ball. A good amount of body turn is great for gaining extra yards of the tee, and for those long approach shots, but can really aggravate and cause back problems. There is however steps you can take to eliminate the stress placed on your back during a round of golf as well as measures you can take at home to prepare your back for your next trip to the links. Working-Well.com www.working-well.com is a website that provides back improving massage chairs that can help you in both your day to day routine as well and on those demanding par fives.

As a veteran golfer myself I have been playing golf for over 40 years. I can assure you that my back has had its fair share of ups and downs, but despite my set backs, I still manage to play golf a few times a week. With the help of these simple golf tips, and daily use from one of the massage chairs offered at Working-Well.com www.working-well.com/massage-chair-catalog.html I hope to see you out there on the links with me soon.

* The most helpful tip I can give you is to get out of those bumpy golf carts and start walking the course. Rattling, vibrating and bouncing golf carts send shock waves straight into your spine. Plus, each time you sit down your muscles cool off and tighten. By walking, you stay loose and warm, which is not only the best way to help out your back, but the easiest way to hit the ball better. I guarantee that if you walk your back will feel better and your scores will drop. If you feel you have to ride, do your score a favor walk at least a part of each hole.

* Take it easy on the driving range. Beating ball after ball, off mats in particular, wears out your back. I can't tell you how often I see guys my age hitting shot after shot with out ever standing fully upright. When they finally do take a brake and stand up straight they immediately grab their lower backs and start rubbing. Of course it's stiff! Instead practice like you play. Line up each shot the way you do on the course, take your time, and let it rip. Your back won't get so sore, plus you will hit better shots.

* If your turn feels tight and your back swing feels restricted open your back foot outward an extra 5 degrees. This will allow you to turn a little easier on you back swing and reduce back strain. Be careful that you do not use this method to lengthen your swing. Taking a longer back swing increases back strain and will throw your timing off.

* Take practice swings evenly throughout your round to keep you back loose and warm.

* Swing easy, hit far. Hitting far is not about power turns and fast hands, its about timing. Swinging slow and loose ensures that gravity will release your wrist cock at just the right time for more club head swing at impact. Keep your grip loose, your swing easy, and remember that nobody hits 300 yard drives with their back swing.

Follow these easy tips on the golf course and not only will you keep your back pain at bay but you'll lower your scores. When you get home do some light stretches, and, if you have one, relax in a massage chair. My Premier Health Products massage chair delivers an amazing deep tissue massage and has a heated back rest which does wonders for loosening my muscles. The difference my massage chair has made on my back is unbelievable. I used to wake up the day after golf with a really sore back and wonder how I was ever going to get loose again. Then I would try to play another round of golf only to find that could not turn properly without risking a pulled muscle.

Now that I have been using my massage chair, and have been focusing on how the way I play and practice affects my back, my back has improved. 40 Years of golf has not been enough, I want 40 more.

Ben Harvey, PR Director of Working-Well.com

We all know that golf is not a contact sport, but that doesn't mean we can't hurt ourselves while playing it. I would imagine that many (if not most) long-time players have had back pain due to playing at some time or another. I know I have!

For me, personally, my adventures with back pain were caused by not warming up properly before taking that first big swing. This is why it's important to do some stretching before you begin play. Cold muscles do not like being twisted, which is exactly what happens when you swing that club.

If you have back pain often while playing, you should visit a doctor before it gets any worse, and it truly might do just that. You may have a stress fracture or you may need to use a brace in the future. Chronic back pain needs professional assessments.

For other players, one of the best avenues for finding good stretching activities is the Internet. There are literally dozens upon dozens of good, reliable sources to help you get the most effective warm up before play. But do keep in mind that you (the individual) will determine the proper warm up. What I mean by that is that older players will need a warm up that is less strenous than one designed for younger players. One warm up activity will not fit all players. You need to determine which is best for you and stick to that one.

Your overall level of flexibility is another issue that should not be ignored. Flexibility and range of motion go hand-in-hand, and range of motion is a key element to hitting your best shots. If your arms or shoulders or neck are stiff, you will not be able to flow through the shot fully, thus reducing your distance and perhaps causing injury to yourself.

For best results, flexibility exercises should be done not just at the course before play but also at home. You can find a good regime to follow on the Internet or at the library and most of these can be completed within a half-hour or so.

Keeping your muscles and joints (especially the back muscles) loose and fit will help considerably in avoiding back pain associated with playing golf.

However, if your back pain is chronic or if it's severe see a doctor asap. You may have done more damage to yourself than you realize.

Robert Partain has been an avid golfer for over 40 years. He publishes a golf blog that is updated 4 times a week with free golf tips, techniques, and information.