How to heal yourself from chronic pain
Chronic pain, particularly back pain, has become an epidemic in modern society.
You may have tried various treatments, from medication to physical therapy, with little to no significant relief.
Dr. John Sarno, a pioneering physician in the field of mind-body medicine, proposed a revolutionary approach to understanding and treating chronic pain.
His theory suggests that many cases of persistent pain are not caused by structural abnormalities but by psychological factors, primarily repressed emotions and stress.
Tension Myositis Syndrome (TMS)
Dr. Sarno introduced the concept of Tension Myositis Syndrome (TMS), which he later renamed Tension Myoneural Syndrome.
According to this theory, your brain restricts blood flow to certain areas of your body, particularly the back, neck, and limbs, in response to repressed emotions.
This reduced blood flow causes mild oxygen deprivation in the affected tissues, resulting in pain and other symptoms.
Identify the root causes of your pain
To begin your healing journey, you need to recognize that your pain may be serving a psychological purpose.
Often, chronic pain acts as a distraction from difficult emotions or life situations. Your subconscious mind may be using pain to divert your attention from stress, anger, anxiety, or other challenging feelings.
A study published in the BMC Musculoskeletal Disorders journal in 2018 found a strong correlation between psychological factors and the persistence of chronic pain, supporting Sarno’s theory.
Break the cycle of fear and pain
One of the key aspects of Dr. Sarno’s approach is understanding the fear-pain cycle.
When you experience pain, you naturally become fearful of certain movements or activities. This fear leads to increased tension in your body, which in turn exacerbates the pain. To break this cycle, you must:
1. Acknowledge the psychological origins of your pain
2. Recognize that the pain is not caused by a dangerous physical condition
3. Gradually resume normal activities without fear
Power of knowledge therapy
Dr. Sarno’s primary treatment method, which he called knowledge therapy, involves educating yourself about the true nature of your pain.
By educating yourself and understanding that your pain is not caused by a structural problem but by psychological factors, you can begin to change your relationship with the pain.
A study in the Alternative Therapies journal in 2007 found that patients who underwent a mind-body program based on Sarno’s approach showed significant improvements in pain and functionality compared to a control group.
Techniques for emotional awareness and expression
To address the underlying emotional issues contributing to your pain, try the following techniques:
1. Journaling: Write about your emotions, experiences, and stressors daily
2. Meditation: Practice mindfulness to increase awareness of your thoughts and feelings
3. Psychotherapy: Consider talking to a therapist to explore and process repressed emotions
Overcome the nocebo effect in pain management
The nocebo effect, the negative counterpart to the placebo effect, can play a significant role in chronic pain.
When you believe that a certain condition or activity will cause pain, you’re more likely to experience it. By changing your beliefs about your pain, you can reduce its impact on your life.
A study published in the journal Pain Reports in 2017 demonstrated the powerful influence of negative expectations on pain perception.
Resume physical activities without fear
As you begin to understand the psychological nature of your pain, it’s crucial to gradually resume normal physical activities.
This step can be challenging, as you may have developed a fear of certain movements. Remember:
1. Start slowly and build up gradually
2. Trust in your body’s natural resilience
3. Focus on the activity rather than potential pain
Role of stress reduction in pain management
While Dr. Sarno’s approach doesn’t focus on traditional stress reduction techniques, managing stress can complement the healing process.
Consider incorporating the following into your daily routine:
1. Regular exercise
2. Deep breathing exercises
3. Engaging in hobbies or activities you enjoy
A study in the Journal of Consulting and Clinical Psychology in 2015 found that stress-reduction techniques can significantly improve chronic pain outcomes.
Address sleep issues to support healing
Poor sleep can exacerbate chronic pain, creating a vicious cycle.
To improve your sleep quality:
1. Establish a consistent sleep schedule
2. Create a relaxing bedtime routine
3. Ensure your sleeping environment is comfortable and conducive to rest
Importance of social support in pain recovery
Building a strong support network can be crucial in your journey to becoming pain-free.
Share your experiences with trusted friends and family members, and consider joining support groups for individuals dealing with chronic pain.
A study in the Clinical Journal of Pain in 2018 highlighted the significant impact of social support on chronic pain management.
Maintain a positive outlook
Recovering from chronic pain using Dr. Sarno’s approach requires patience and persistence.
It’s essential to maintain a positive outlook and trust in the process. Remember that healing is not always linear, and setbacks are normal.
Celebrate small victories and continue to educate yourself about the mind-body connection.
Conclusion
Dr. John Sarno’s approach to chronic pain offers hope for those who have struggled with traditional treatments.
By understanding the psychological factors contributing to your pain, addressing repressed emotions, and changing your relationship with pain, you can work towards a pain-free life without relying on drugs, extensive exercise programs, or surgery.
Remember that every individual’s journey is unique, and what works for one person may not work for another. Don’t hesitate to seek support from healthcare professionals along the way. Be patient with yourself and remain open to exploring the mind-body connection.
With persistence and self-awareness, you can take control of your pain and reclaim your life.
References
Generaal, E., Vogelzangs, N., Macfarlane, G. J., Geenen, R., Smit, J. H., Penninx, B. W., & Dekker, J. (2014) Reduced hypothalamic-pituitary-adrenal axis activity in chronic multi-site musculoskeletal pain: partly masked by depressive and anxiety disorders. BMC Musculoskeletal Disorders
Schechter, D., Smith, A. P., Beck, J., Roach, J., Karim, R., & Azen, S. (2007) Outcomes of a mind-body treatment program for chronic back pain with no distinct structural pathology: A case series of patients diagnosed and treated as Tension Myositis Syndrome. Pain Medicine, 11(6), 808-818. Alternative Therapies
Blasini, M., Corsi, N., Klinger, R., & Colloca, L. (2017) Nocebo and pain: An overview of the psychoneurobiological mechanisms. Pain Reports
Davis, M. C., Zautra, A. J., Wolf, L. D., Tennen, H., & Yeung, E. W. (2015) Mindfulness and cognitive-behavioral interventions for chronic pain: Differential effects on daily pain reactivity and stress reactivity. Journal of Consulting and Clinical Psychology
Che, X., Cash, R., Ng, S. K., Fitzgerald, P., & Fitzgibbon, B. M. (2018). A systematic review of the processes underlying the main and the buffering effect of social support on the experience of pain. Clinical Journal of Pain