- Understanding the Pain:
- Educating yourself about how the brain and nervous system contribute to pain can help reduce fear and anxiety, breaking the pain cycle.
- Calming the Nervous System:
- Mindfulness, meditation, and deep breathing exercises can shift the body out of a stress response and into a state of relaxation.
- Tools like journaling, guided imagery, or progressive muscle relaxation help address underlying emotional drivers of pain.
- Physical Activity:
- Gentle, low-impact exercise like walking, swimming, or yoga can help recondition the body and release endorphins.
- Avoid pushing through pain; instead, focus on movements that feel safe and comfortable.
- Sleep Restoration:
- Poor sleep can amplify pain perception. Establishing a consistent sleep routine and addressing sleep disorders is crucial.
- Nutritional Support:
- An anti-inflammatory diet rich in whole foods, omega-3s, and antioxidants can help reduce systemic inflammation.
- Guided Rehabilitation:
- Physical therapy tailored to your specific condition can strengthen supporting muscles, improve posture, and enhance flexibility.
- Emotional Healing:
- Addressing unresolved trauma or chronic stress through counseling, cognitive-behavioral therapy (CBT), or somatic experiencing can be transformative.
- Social Support:
- Building a support network of family, friends, and healthcare professionals can reduce isolation and promote healing.
Dr. Hanscom’s No-Surgery Path to Relief
Dr. Hanscom’s approach to chronic spine pain emphasizes addressing the whole person—not just the structural spine issues. He advocates for:
- “Expressive Writing:” Journaling thoughts, fears, and worries can help calm the nervous system and reduce stress-driven pain.
- “Detoxing Your Life:” Reducing sources of stress, including toxic relationships or overwhelming responsibilities, helps reset the body’s pain response.
- “Reprogramming the Brain:” Practicing gratitude and joy can help replace negative pain pathways with positive ones.