By Understanding Plateaus
Managing back pain can feel like a rollercoaster. You may occasionally reach a plateau where progress seems to stall. This time can be very demoralizing. To stay motivated, it is important to understand plateaus. Let’s explore the different aspects of these plateaus. Then, you can be better prepared to keep going!
Let’s explore the different aspects of these plateaus:
- What are plateaus?
- What causes plateaus?
- How to stay motivated while on a plateau?
What is a plateau?
Managing back pain can start off with quick progress. But when you reach a point where nothing changes, that’s known as a plateau. Plateaus are common in back pain as there are many factors involved in recovery.
To overcome a plateau, you need to know what’s causing it. It could be physical limitations, mental blockages or external forces. Physical limitations could mean an injury that affects movement. Mental blockages could be stress or depression. External forces could be work stress.
To tackle a plateau, you need a plan. Your healthcare provider can help with that. They can provide tailored treatments, like physical therapy and medications, as well as lifestyle modifications. You have to do your part too. Listen to your body’s cues and go to all your appointments. This way you can stay in touch with your healthcare provider and track progress.
What causes plateaus?
A plateau in a back pain rehab program happens when progress stalls and symptoms stay the same. Plateaus can be discouraging, but understanding why they happen is key to progress. There are a few reasons:
- Behavior might be a cause. The patient may rush exercises, miss treatments or not use the right shoes. Stressors, if not addressed, can also influence overall health and healing.
- Environment can be another factor. Weather changes or a sedentary lifestyle can weaken strength and function. Poor posture can reinforce bad habits.
- Inflammation levels can rise due to stress, diet or physical trauma. Physiological changes from aging can cause changes in muscle strength and mobility, so these shifts must be addressed.
Overcoming Plateaus
For those with chronic back pain, it can feel like making progress is impossible. Even when they put in lots of effort, they don’t seem to get anywhere. This can bring discouragement and loss of motivation.
But, there are still ways to keep progressing and beat plateaus:
Adjust your goals
When you live with chronic back pain, it can be difficult to be positive. Plateaus are natural and part of healing. Don’t give up – adjust your goals to keep going. Instead of aiming for the finish line (like running a marathon), break it up into small steps and rewards to motivate you. For example, if your aim is to be pain-free, start with smaller goals like cutting out sugar or reducing inflammation through diet and exercise.
Besides updating your goals, shift how you measure progress. Don’t measure progress in terms of how much you’ve improved or how soon your pain goes away. Look at other markers like increased strength or better range of motion with activities. This can motivate you to keep striving even when progress is slow.
Figure out what works for you – different approaches work for different people. Try various treatments and strategies until something clicks for you; such as:
- Yoga
- Water therapy
- Massage therapy
- Acupuncture
Check with your doctor or physiotherapist for extra suggestions.
Change your routine
When managing back pain, regularly adjust your routine. Doing the same thing when feeling good can lead to a plateau where progress stops. Have no fear!
Shake up your regimen by introducing new exercises or changing the order. Trying something new is a great motivator! If that’s not for you, vary reps and weights. Increase weight gradually if it’s not challenging enough. Lower it if it’s too hard – but only if it’s safe.
Remember: challenge yourself, but stay comfortable and safe.
Adjust your diet
Making healthier food choices can aid in reducing and managing back pain. Depending on your pain and goals, a diet of whole foods and limited processed foods may be beneficial. Eating smaller portions throughout the day can help with weight loss, which can help with back pain.
Incorporate quality sources of protein, such as natural meats, legumes, nuts, seeds, and edamame. Include healthy fats like avocados, olive oil, olives, coconut oil, nuts, and seeds for fiber and Omega-3s. Carbs should come from whole grains like quinoa or brown rice, rather than sugar-based refined carbs like white bread and pasta.
Fiber is important for a balanced diet—up to 30 grams per day depending on gender and age—to maintain healthy digestion and manage calories. Add fruits, vegetables, beans/lentils/edamame, nuts, and seeds for essential nutrients to reduce back pain. Consuming probiotic-rich foods like yogurt can aid digestion and repair inflammation caused by stress-related flare-ups. Drinking at least 8 glasses of water daily helps flush toxins and relax tense muscles associated with chronic spinal issues.
Get help from a professional
A professional healthcare provider (e.g. physical therapist or chiropractor) can be very helpful in managing your back pain. They can assess your posture and movements, and give advice on the correct way to move and sit. It’s important to understand your body and learn to listen to it – a healthcare professional can help with this.
Your sessions may include manual therapies (e.g. massage, mobilization), stretches, strength exercises, core stabilization, stabilizing joints and muscles. These treatments aim to return mobility to tissues, improve coordination/stability of muscles, and increase tissue tolerance for loading.
Posture education and lifestyle changes may also be used to help avoid plateaus. Combining techniques from different disciplines (e.g. physical therapy and Pilates) can optimize results – more than if used alone.
Strategies for Long-Term Success
Managing back pain can be a never-ending process. You may experience plateaus, where it feels like you are not making any progress and the same symptoms persist. Don’t worry! There are strategies that will help you succeed in the long-term when it comes to managing your back pain.
In this article, we’ll discuss strategies to get past plateaus and continue on your journey:
Set realistic goals
Setting realistic goals is essential for any successful plan, especially when it comes to managing back pain. To avoid unnecessary stress, you should not be too ambitious with the changes you want to make. Start with easy, short-term goals and keep increasing them as you become more comfortable with each aspect of your plan.
For example, if you’re beginning to exercise regularly, begin by doing two days a week instead of six. This way, you can stay consistent, rather than trying to do too much and then getting discouraged by the slower progress.
When you achieve small successes on your way to the final goal, reward and celebrate yourself. This could mean booking an extra yoga class after completing four weeks in a row, or taking yourself out for dinner after meeting your daily step goal for 30 days. The reward doesn’t have to be big – even something small, like spending some time outdoors or taking a few hours off work, can help you stay motivated as you move closer to achieving your long-term goals.
Track your progress
Check your back pain management journey’s progress. Note changes in symptoms & activity levels. Use the Numeric Pain Rating Scale (1-10) to track pain. See patterns & recognize plateaus quickly. Measure range of motion, sleep, & energy levels. Keep a symptom journal or diary. Log emotional status & stress levels. This helps you & therapists see what’s been happening between visits.
Stay motivated
To stay motivated on your back pain management journey, focus on the positive changes you’ve seen. Set realistic goals, and measure your progress. Incorporate activities into daily routine that are enjoyable. This can help make things interesting, and remind you of life before back pain.
Share your experience with others. Exchange tips and foster a sense of camaraderie. You can do this online or in-person. Lastly, consult a professional therapist if feeling overwhelmed becomes too much of an obstacle.
Reevaluate your goals as needed
Periodically, reassessing and setting realistic goals is vital for any long-term back pain management plan. As your body adjusts, the goals you set may not be relevant anymore. Revisit them to make sure they fit your current condition, lifestyle and time constraints.
Be realistic when setting new goals. Don’t set the bar too high. Begin with achievable goals and then increase them. Break them down into milestones so you can track your progress. This will help keep you motivated.
If you find difficulties in a goal, don’t try to overcome them alone. Seek professional advice right away. Physical therapists, or chiropractors, can provide valuable insight and guide you towards activities that suit your physical condition. This can help you keep up with gradual progress in your back pain management journey.
Frequently Asked Questions
Q: What is a plateau in the context of back pain management?
A: A plateau refers to a phase in which progress towards managing back pain comes to a halt, and the pain and discomfort may become more persistent.
Q: What are some common causes of plateaus in back pain management?
A: Some causes could be lack of exercise, medication tolerance, emotional stress, posture, or a cessation of treatment.
Q: How can I overcome plateaus in my back pain management journey?
A: You can try incorporating new exercises, seeking alternative treatments, adjusting your posture, reducing stress, or consulting with a healthcare professional for advice.
Q: How can exercise help me overcome a plateau in my back pain management?
A: Exercise can help you build stronger muscles, increase flexibility, reduce pain, and improve posture. Including both strength training and aerobic exercise can be beneficial.
Q: Can alternative treatments such as acupuncture or chiropractic care help me overcome a plateau in my back pain management?
A: Many people find that alternative treatments can be effective in managing back pain. However, it’s important to consult with a healthcare professional before pursuing any new treatments.
Q: How long does it usually take to overcome a plateau in back pain management?
A: There is no one-size-fits-all answer to this question as it varies from person to person. It’s important to stay committed to the journey and continue to seek out new solutions even if progress is slow.
