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3 Practical Ways to Alleviate Chronic Back Pain with Mindfulness

Writer's picture: Vanessa ManserghVanessa Mansergh

Updated: Jan 10

Mindfulness is "paying attention non-judgementally in the present moment". Two examples of mindfulness which evoke completely different emotions are: hearing the birds singing on a beautiful sunny day (joy) and being splashed by cars driving past at speed on your way to work on a wet, dreary and dark day (despair). Chronic pain is long-term discomfort which can create feelings of despair. Whatever the source of the pain, and however well meaning the Health Practitioner (Osteopath, Physio, Sports Massage Therapist), the chances are it will not disappear completely with physical therapy alone. What can be effective is coming to terms with a situation, a diagnosis and learning ways to live with it. My personal experience of chronic back pain for 4 years taught me that movement was key to being pain-free but it had to be mindful. As Pilates Rehab stopped recurring back pain for me, I wanted to create an exercise program for others to get the same benefits.


My personal story about a back injury began 12 years ago. I had a physical job as a sports and remedial massage therapist – on my feet five hours a day, leaning over a massage table. I was attending a weekly Pilates class to keep my body in check but still ended up with a prolapsed disc in my lower back. I couldn’t sit, stand, drive, walk, roll over in bed, or leave the shower without pain. Two years later, I qualified as a Clinical Pilates Instructor. Three years later, I was pain-free. Five years later, I stopped having recurring episodes of back pain. I discovered that being an instructor was the only way to truly understand how to have a safe and effective Pilates class.


My Rehab to Fitness Program is designed to allow anyone (beginner/experienced) to train their body in the same way a Clinical Pilates Instructor can with the same skill set and knowledge. By following the program step-by-step, you’ll get as close as possible to being back pain-free, preventing recurring episodes, and creating a good life habit.



Chronic Back Pain & Mindfulness

According to Oxford Mindfulness, an internationally recognised teacher-training organisation, "mindfulness means paying close attention to things as they are now, in the present moment. That means noticing our thoughts, feelings and physical sensations, and the people and world around us in a spirit of friendliness and curiosity."


Everyone has the ability to be more mindful but we have to stop going through life on automatic pilot, reacting to events and getting carried away by them.


When you are in pain from a back strain, the tendency is to panic and tense up the muscles. You start worrying about how you're going to pick up the grandchildren, drive to work or sit at a desk. We may tune out of our bodies, distract ourselves and mask the pain with medications. Some stop exercising all together in the hope rest will alleviate the pain while others carry on pounding the streets in their running shoes. My go to sports to be pain-free were indoor climbing, swimming (front crawl/back crawl) and hill walking with poles. I also followed a back pain prevention video of pilates exercises taught by a physio.


A few years ago, a pilates class participant described the way she felt during my classes. "I have never experienced such calmness and total focus in any exercise class before. You use such vivid visualisations like - bellows as lungs expanding and contracting to breathe better and the zipping of the pelvic floor muscles from the back passage to the front to engage the muscles so I know exactly what you mean. I can't think of anything else but concentrate on your instructions in that hour. This isn't just pilates, it's mindful pilates." I think she's right.


Why follow the Pilates Rehab to Fitness Online Program?


To be pain-free by learning precisely how to strengthen your back from strong foundations – the Pilates key elements:

  1. Postural Alignment: Keeping your back still in correct alignment in all exercise positions requires precision and control. If you move your back, you may experience pain.

  2. Engaging your core: In the APPI philosophy the client engages the appropriate muscles that they need for the task at hand. The “intensity” of the connection to the “core” muscles will alter as the load alters. A bent arm or leg is easier than a straight one. This avoids unnecessary “bracing”.

  3. Lateral breathing: How we breathe matters with the end goal being a smooth, fluid, flowing movement with the least amount of muscle activity in that given task. It takes skill to not compromise your back by letting go of your core while inhaling and exhaling.


To feel energised: Pain is tiring. It feels great to do something about it, especially if it makes you feel better for doing it.


To reduce anxiety and depression: It helps you keep a healthy weight, and improves confidence.


To improve muscle strength and balance: Exercise the main muscle groups with resistance two days a week and incorporate flexibility daily as recommended by the UK Chief Medical Officers



3 Practical Ways to help Chronic Back Pain


By relaxing as much as possible, you start calming the nervous system

  1. Tune into your Body: Find the most comfortable position to be in, whether lying down on your bed with a pillow under your knees, or on the floor with calves resting on a chair. Rest your hands onto your tummy and feel the rise and fall as you breathe for 5 mins. The breath is about being in the here and now. It doesn't require the mind to be in the past or future. This will calm your nervous system down.

  2. Daily Mindful Practise: You don't have to meditate like a yogi. Stand outside for 5 mins feeling your feet on the ground and listening to the trees moving in the wind, and the birdsong. If it's too cold or wild outside weather-wise while having your morning cup of tea or coffee, observe the smell, taste and sensation.

  3. Move more! Backs love to be mobile. Wake up your feet and muscles in preparation for exercise by rolling a tennis ball under your foot for a minute on each foot. Stretch out your calf muscles for 20secs on each side. Try a walk - an incline helped me & don't be self-conscious using poles. There are so many Nordic walkers these days with them!





    In summary, Chronic Back Pain can be alleviated with a diagnosis, medical intervention if necessary or acceptance of your situation and finding better ways to live with it. Mindfulness and mindful movement are two practical ways to live with pain or to help you to be pain-free.


    If you are experiencing back pain, my Pilates Rehab to Fitness Online Program will be of benefit to you. It has 36 carefully designed exercise sessions to strengthen, rehabilitate and energise your body safely and effectively. You can sign up to the Monthly Membership for £10.50 with 7 days free access. You'll have access to nine Online programs with this membership, including the Longevity Program which will teach you how to stretch well.




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