December 4, 2024 • 22 mins
This episode discusses an article from Spinal Physio debunking five common myths about back pain. The author, Kevin Hunt, a physiotherapist, argues that bending and twisting aren't inherently harmful, slipped discs are a misnomer, muscle pulls are often misdiagnosed sprains, sleep posture isn't a primary cause, and pelvic misalignment is usually overstated. He emphasises the importance of challenging the tendency to attribute pain to single events. The podcast also explores the Health Hexagon as a tool to mange back pain from his book, Pain: The Ultimate Mentor, which explores these ideas further.
It's time to change the way you think about back pain.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
ever reach for your coffee mug and feel like,
(00:01):
oh my gosh, my back, or you bend down to tie your shoe
and suddenly you're like frozen afraid to move.
Oh yeah.
It's this fear that we're diving into today,
this fear around back pain that makes us question
every like little movement, you know.
Right.
So we're gonna unpack some common myths.
Okay.
About back pain with insights
(00:22):
from physiotherapist Kevin Hunt.
Yeah.
And his book, Pain, The Ultimate Mentor.
Get ready to kind of rethink what you thought you knew
because we're gonna debunk the idea
that simple everyday movements are actually dangerous.
Right.
So are you ready to dive in?
Absolutely, yeah.
It's amazing how many people live in fear
of like hurting their backs,
convinced that like bending or twisting
(00:44):
and pulling away will just totally land them in agony.
I know right.
Like I've bent over to pick things up
thousands of times in my life.
Yeah.
Why does my back suddenly decide
now is the time to stage a protest?
That's the key question, right?
Is it really the movement that's the problem
or is something else going on?
Hunt encourages us to ask,
is this a justifiable mechanism of injury?
(01:07):
Hmm.
Like really think about that.
Okay, so let's put that question to the test.
With our first myth,
bending and twisting is bad for your back.
Right.
How many times have we heard
that that's like a one way ticket to back pain city?
Right, it's practically ingrained in us,
but you know, if you really think about it,
our spines are incredibly dynamic.
They're designed for, you know,
(01:29):
flexion extension rotation, all sorts of motion.
Bending, twisting, those are natural movements,
not threats to our wellbeing.
Yeah, that's true.
We bend and twist constantly throughout the day
from gardening to playing with kids
to just navigating our homes.
Are we supposed to live like robots,
afraid to move naturally?
Exactly.
(01:50):
And Hunt points out that like constantly trying
to avoid these motions can actually make us
more susceptible to injury.
Oh, really?
Your bodies become stiff and less adaptable
to those movements when we don't use them regularly.
So it's like saying, if you never run,
your body will be more likely to get injured
when you finally do try to sprint.
That's a great way to put it.
Regular movement keeps our spines healthy and resilient.
(02:11):
Okay.
It's like any other part of our body,
we need to use it to keep it strong.
So bending and twisting,
not the villains we thought they were.
Yeah.
Let's move on to another myth
that always seems to elicit gasps of horror.
Okay.
I slipped a disc.
Oh, yeah.
It sounds so dramatic.
Like something just went poof in your back.
Right.
It conjures up this image of a disc popping at a place.
(02:33):
Right.
Like a loose puzzle piece.
Yeah.
But the reality is far less dramatic.
Okay.
Discs are firmly anchored within the spinal structure.
They don't just slip out.
So when someone says they slipped a disc,
what's actually happening?
Well, discs can change shape over time.
Okay.
They can bold or herniate.
Yeah.
(02:53):
But it's a gradual process, not a sudden slip.
Gotcha.
So it's not this sudden catastrophic event.
It's more of a slow gradual change.
Exactly.
And it's important to note that these disc changes
don't always cause pain.
Many people have bulging or herniated discs
and experience no symptoms whatsoever.
That's reassuring at least.
Yeah.
It means we don't need to panic
every time our back twinges.
(03:13):
All right.
So if it's not the disc itself,
that's always the problem.
What else could be going on?
Well, it leads us to another common misconception.
I pulled a muscle in my back.
It certainly feels like we've pulled a muscle.
Yes.
But more often than not,
acute back pain is actually caused by a joint sprain.
Not a muscle tear.
We did joint sprain.
Can you explain what that means?
(03:34):
Sure.
Ligaments are the strong fibrous tissues
that connect bones in a joint.
A sprain means those ligaments have been stretched.
Okay.
Which can cause pain and inflammation.
So it's the joint that's causing the pain,
not the muscle.
But why do my muscles feel so tight and sore?
Think of it as your body's built-in security system.
Right?
(03:54):
Muscles surrounding the injured joint
often go into spasm.
Protect it from further damage.
It's a natural protective mechanism.
But it can create a lot of pain and stiffness.
So it's like our muscles are trying to be helpful,
but they end up making things feel worse.
In a way, yes.
But remember, strong muscles
(04:14):
are actually very protective against injury.
Okay.
Regular exercise and movement
help strengthen those muscles and support the spine.
Okay, so we're not blaming our muscles.
We're thanking them for trying to protect us.
Right.
And maybe hitting the gym a little more often.
Yeah.
Now this next myth is one I think
we've all experienced at some point.
Okay.
I slept wrong.
(04:35):
Oh, yeah.
I swear some mornings I wake up feeling
like I've been in a wrestling match with my mattress.
Totally.
But is it really possible that our sleep position
can cause that much pain?
Well, let's think about it.
You've slept thousands of nights in your life.
Yeah.
If our bodies were that vulnerable to our sleep positions,
we'd be in constant agony.
Yeah, that's a good point.
(04:55):
Yeah.
And I've definitely slept in some questionable positions
and woken up feeling perfectly fine.
So what's the real culprit
behind that slept wrong feeling?
Hunt explains that what we often attribute
to sleeping wrong is actually overnight inflammation.
While we sleep, our bodies are busy repairing
and restoring themselves.
Right.
And this process can sometimes lead to increased inflammation
(05:18):
and stiffness in the morning.
So if I've been sleeping comfortably
in the same bed for months
and then one morning I wake up with a stiff back,
it's probably not because I suddenly develop
terrible sleeping posture overnight.
Exactly.
It's more likely that there's another underlying factor
at play.
Maybe you're stressed, you've been overdoing it physically
or your body's just going through
(05:39):
a natural inflammatory process.
So the pain is a symptom of something bigger,
not the cause itself.
Right.
This is really shifting my whole perspective on back pain.
That's the power of questioning these myths.
It allows us to move beyond those limiting beliefs
and start asking more meaningful questions.
And that brings us to our final myth for this section.
(06:02):
My pelvis is out of alignment.
Ooh.
This one always makes me a little nervous.
Like I'm one wrong step away
from my entire body falling apart.
But seriously, how likely is it that our pelvis
can actually become misaligned?
Well, our bodies are far more resilient
than we give them credit for.
Okay.
Our joints are incredibly strong and stable.
Okay.
Thanks to a network of muscles and ligaments
(06:24):
that hold everything in place.
We're not delicate structures waiting to crumble.
Okay, good to know.
Yes.
But I've heard people talk about needing adjustments
to get their pelvis back in place.
What's the truth behind that?
It's important to understand that there's a difference
between a true pelvic misalignment
and what people often perceive as being out of alignment.
Okay.
(06:45):
Hunt works with jockeys who sometimes experience
true pelvic misalignment due to the high impact nature
of horse riding.
So those are serious injuries?
Absolutely.
And they require specific medical intervention.
But for the average person, it's highly unlikely
that everyday activities like bending or twisting
will actually cause our pelvis to shift out of place.
(07:05):
We're talking about a very stable structure here.
So unless I'm planning on becoming
a professional jockey anytime soon,
I can probably relax about my pelvis
spontaneously dislocating.
That's a huge relief.
Exactly.
It highlights the importance of understanding
how our bodies really work.
We're not as fragile as we might think.
And our bodies are incredibly adept
(07:26):
at keeping us in one piece.
Pain is usually a signal,
not a sign of permanent damage.
Gotcha.
It's like our bodies are trying to tell us something.
Exactly.
And we just need to figure out what the message is.
Yeah, I think a lot of times we get stuck in this loop
of just treating the symptoms, right?
Hobel.
And we don't really look at what's causing the problem
(07:46):
in the first place.
Yeah, so we're gonna be asking,
what can this pain teach me?
Instead of, how do I fix it?
So we've busted five big back pain myths.
And I think what's really interesting
is they all point to this bigger idea.
Back pain isn't always a simple problem with a simple fix.
You got it.
And that's where the health hexagon comes in.
(08:07):
It helps us understand that back pain is often a sign
of an imbalance in one or more areas
of our overall well-being.
So it's not just about treating the back itself,
but looking at the bigger picture of your health.
All those different pieces that fit together.
Yeah, I'm starting to get it.
Good.
Because understanding the health hexagon
can really change how you think about
(08:29):
and manage your back pain.
It's kind of like these myths trick us into thinking
it's a simple problem.
But back pain, especially if it keeps coming back
without you really doing anything,
it's often like a little nudge from your body.
Like a sign.
Yeah, a sign that something in your health hexagon
needs a little attention.
Okay, we've got to talk about this health hexagon more.
(08:50):
What exactly is it?
So the health hexagon is basically a way of thinking
about your well-being, but in a more complete way.
It's not just about your physical health.
It's about all these different areas of your life.
So like our mental health too.
Yeah, it includes things like sleep, what you eat,
how much you move your body, how you challenge your mind,
how you deal with your emotions, and even your spiritual side.
(09:12):
Wow, that's a lot.
So it's like all these things are connected.
Exactly.
Think of it like this.
If you're not sleeping well, you're stressed out,
you're not moving enough, and you're ignoring
how you feel emotionally, your back is more likely
to start acting up.
Oh, I see, like it's all related.
It's like a canary in a coal mine.
It's your body's way of saying,
hey, something's off here, pay attention.
(09:34):
That's a great way to put it.
So our back pain is like a wake up call
to look at our whole health, not just our back.
Exactly.
And when we start to address those imbalances
in the health hexagon, we can not only feel better in our backs.
But just feel better overall.
Right, it's about improving your overall quality of life.
Okay, I'm getting it.
So if we take these myths with a grain of salt,
(09:57):
how can we start using the health hexagon
to manage and prevent back pain?
Let's start with the physical element.
What are some things we can do to support our backs
beyond just movement in general?
Well, we already know that bending and twisting
isn't bad for you.
But what are you actually doing to keep your back strong
and healthy?
Oh, that's a good point.
I tend to focus on what I shouldn't do,
(10:17):
not what I could be doing.
Right.
It's important to find some type of movement you enjoy.
It could be yoga, Pilates, swimming, dancing,
or even just going for walks.
So anything that gets you moving?
Pretty much.
Well, building core strength is absolutely key.
Your core muscles act like a built-in support system
for your spine.
So think planks, side planks, bird dog exercises.
(10:39):
Those are your back's best friends.
And don't underestimate the power of everyday activities.
Even carrying groceries or gardening
can help build those muscles.
OK, so it's about being mindful of our movements
throughout the day, not just hitting the gym for an hour.
And it's not just about the physical benefits.
Exercise can also help you sleep better, feel happier,
(10:59):
and reduce stress.
Wow, it really does connect to all those other parts
of the health hexagon.
It all ties together.
It's pretty amazing.
What about the emotional element?
We know stress can wreak havoc on our bodies,
but how does that actually play into back pain?
Well, you know, when we're stressed,
our bodies go into that fight or flight mode,
and our muscles tense up, including the ones in our back.
(11:21):
This can lead to pain stiffness, even
that feeling of being locked up.
It's a classic example of the mind-body connection at work.
Wow, so that tension we feel in our shoulders and back
could actually be our anxiety talking.
Exactly.
It's like our back pain is telling us, hey,
pay attention to what's going on up here.
Maybe we're more stressed than we realize,
and that's manifesting physically.
(11:41):
Yeah, it's a bit of a revelation for me.
I always thought of stress as this mental thing,
but it sounds like it has a very real physical impact.
Absolutely.
When we're stressed, our bodies release these hormones,
like cortisol and adrenaline.
These hormones prepare us for that fight or flight response.
Increasing our heart rate tensing muscles.
(12:02):
And even heightening our sensitivity to pain.
So basically, stress puts our bodies on high alert,
making us more reactive to everything,
even those everyday aches and pains.
Exactly.
And if that stress becomes chronic,
meaning it's ongoing and persistent,
those physical changes become our new normal.
Our muscles stay tense, our inflammation levels
(12:24):
remain elevated, and we become more susceptible to experiencing
pain, even from movements that wouldn't normally bother us.
It's like our bodies are stuck in this constant state of fight
or flight, just waiting for the next threat,
even if that threat is just bending over to tie our shoes.
That's a great analogy.
And the thing is, most of us aren't even aware of how much
stress we're carrying around.
(12:45):
Right.
We've become so accustomed to this fast-paced, always
on lifestyle that chronic stress has become our baseline.
But what about the cognitive aspect?
How do our thoughts and beliefs about back pain
tie into all of this?
Well, our thoughts have a huge impact on our experience
of pain.
If we're constantly thinking, my back is fragile,
I need to be careful, we can actually
(13:06):
create more tension and fear, which, ironically,
increases our risk of pain.
It's about challenging those negative thought patterns
and replacing them with more positive and empowering ones.
So instead of thinking, I'm going to hurt my back if I lift
this, it's about reframing it to, my back is strong,
and I can lift this safely.
Exactly.
It's about shifting from a place of fear
to a place of confidence in our body's ability to move
(13:29):
and function.
I mean, this is really making me think
about how much power our mindset has
over our physical well-being.
But can we talk about some specifics?
Like, what does something like cognitive stimulation
have to do with back pain?
Sure.
Let's go back to that slipped disc myth we talked about.
If you're constantly hearing scary stuff
about how fragile your spine is, you're
(13:50):
going to be afraid to move, right?
Makes sense.
And then that fear makes you avoid movement,
which we already know is a bad thing.
Exactly.
But if you learn the facts and challenge
those negative thoughts, you can change how you feel
about your back.
Like knowing the discs change shape over time
as you get older.
Right.
That's just a normal part of aging.
It's not necessarily a bad thing.
(14:11):
So cognitive stimulation means being informed
and questioning those negative thoughts.
Exactly.
It's about arming yourself with knowledge
so you can make good choices about your health.
I like that.
So we shouldn't just passively accept what we hear,
but actively engage with information
and form our own opinions.
Right.
And that ties into the emotional piece of the hexagon too.
(14:32):
Back pain can make you feel anxious and scared,
which can actually make the pain feel worse.
Oh, that makes sense.
It's like a vicious cycle.
It can be.
But if you learn how to manage stress
and deal with your emotions, you can break that cycle.
It's about recognizing that pain isn't just physical.
There's a mental and emotional side to it too.
So instead of just trying to mask our back pain with medication,
(14:55):
we can use it as an opportunity to learn more about ourselves.
And make positive changes.
I love that.
It's so much more empowering than just feeling
like a victim of pain.
Right.
It's about taking control of your health.
You know, as we're talking about all of this,
it's really striking me that back pain might not be the enemy
we often perceive it to be.
Maybe it's actually a valuable messenger,
(15:15):
urging us to pay closer attention to our overall health
and well-being.
I think you've hit the nail on the head there.
Back pain can be a wake-up call, prompting us
to reassess our habits, our thoughts,
and our lifestyle choices.
It's an opportunity to make positive changes
and reclaim our health.
Instead of viewing it as a weakness or a burden,
we can use it as a catalyst for growth and transformation.
(15:36):
That's such a powerful perspective shift.
It's about taking ownership of our health narrative
and rewriting those outdated myths that have held us back
for far too long.
Exactly.
It's about empowering ourselves to make choices that
support our overall well-being and create a life that
is vibrant, resilient, and pain-free.
This has been an incredibly eye-opening conversation.
(15:57):
We've debunked some major myths,
explored the interconnectedness of our physical and mental
health, and uncovered the power of the health hexagon
as a roadmap for managing and preventing back pain.
It's amazing how much we can achieve
when we move beyond those limiting beliefs
and embrace a more holistic approach to our health.
I couldn't agree more.
OK, so we've covered cognitive stimulation,
(16:18):
emotional insight, and physical activity.
What about those other aspects of the hexagon?
Sleep is a big one.
When you're not getting enough sleep,
your body can't repair itself properly.
Right.
For instance, we talked about how poor sleep can
lead to inflammation.
Now imagine you're also chronically stressed.
That stress further amplifies the inflammation,
(16:39):
creating a vicious cycle.
Hold on.
Let me connect the dots here.
Yeah.
So you're saying that if I'm not sleeping well
and I'm super stressed about that upcoming deadline at work,
my back pain might actually be a result of those factors,
not just because I bent over to pick up a pin.
Precisely.
It's not that bending over is inherently dangerous.
But when your body is already primed for pain due to poor
(17:00):
sleep and stress, even simple movements
can trigger discomfort.
Wow.
OK.
That makes so much more sense than just blaming
my terrible sleeping posture.
Yeah.
Well, sleep is when our bodies do their best repair work.
It's like our nightly maintenance crew comes in
and fixes everything that's been worn down during the day.
So if we're not getting enough quality sleep,
those repair processes are disrupted,
(17:22):
which can lead to increased pain and slower recovery.
Yeah.
It's like we're denying our bodies the time they need
to rest and rebuild.
So it's not just about the number of hours we're sleeping,
but the quality of that sleep as well.
Yeah.
What are some tips for improving sleep quality,
especially for those who are dealing with back pain?
Creating a relaxing bedtime routine can make a huge difference.
(17:44):
So taking a warm bath, reading a book,
or listening to calming music can help signal to our bodies
that it's time to wind down.
And make sure your bedroom is dark, quiet, and cool,
a sleep sanctuary.
So it's about creating a conducive sleep environment,
both internally and externally.
That makes so much sense.
But what about nutrition?
(18:05):
Where does that fit into the hexagon?
Well, your body needs the right nutrients to repair tissues,
build strong muscles, and manage inflammation.
If you're constantly fueling your body with processed foods
and sugary drinks, you're essentially
depriving it of the building blocks it needs for a healthy
back.
So no more surviving on coffee and takeout.
Got it.
(18:25):
Yeah.
I'm starting to see how this hexagon paints
a much broader picture of back health than just focusing
on individual movement.
Exactly.
OK, let's move on to spiritual offloading.
This one always intrigues me.
How can practices like meditation or spending time
in nature impact our back pain?
(18:45):
These practices are incredible for combing our nervous system
and reducing stress, which, as we've discussed,
can manifest as muscle tension and back pain.
It's about finding those activities that help us
disconnect from the daily grind and allow our minds and bodies
to reset and recharge.
So it's like hitting the pause button
on all that mental chatter and giving our bodies a chance
(19:05):
to de-stress and to heal.
Absolutely.
And remember, spiritual offloading
doesn't have to be about grand gestures.
It can be as simple as listening to calming music
or taking a walk in the park or even spending quality time
with loved ones.
Anything that brings you a sense of peace and joy.
I love that.
It's about finding those little pockets of serenity
in our everyday lives.
It's basically about finding ways
(19:27):
to connect with something bigger than yourself.
So like finding things that bring you peace and meaning.
Exactly.
That can help you manage stress, find purpose,
and feel more grounded.
And that can be super helpful when you're
dealing with chronic pain.
I see.
It's all about taking care of your whole self,
not just your physical body.
Exactly.
The health hexagon reminds us that our well-being
(19:47):
has many different facets.
And to truly heal, we need to take care
of all those parts of ourselves.
So how do we break that cycle?
How do we start to dial down the stress
and give our bodies a break?
Our thoughts are just thoughts, not necessarily facts.
So I might have the thought, oh no, my back's
going to hurt if I bend over.
But instead of panicking and tensing up,
I can simply acknowledge that thought
(20:09):
and choose not to let it control me.
Precisely.
It's about creating space between our thoughts
and our reactions, giving us more control over how
we respond to stress.
That's so empowering.
This has been so eye-opening.
I love how the health hexagon reframes back pain
as an opportunity to grow and learn more about ourselves
rather than just something to suffer through.
(20:29):
I'm glad you see it that way.
It's about shifting from fear and frustration
to curiosity and empowerment.
Exactly.
So instead of seeing back pain as a weakness,
we can see it as a signal to check in with ourselves
and make positive changes.
That's the goal.
And remember, you don't have to do everything at once.
Just pick one or two areas of the health
hexagon and start there.
That's great advice.
(20:50):
So maybe I focus on getting more sleep this week
or adding some gentle exercise to my routine.
Perfect.
Even small changes can make a big difference.
This has been incredibly helpful.
I feel like I have a much better understanding of back pain
now.
I'm glad to hear that.
The key is to remember that you have more control
over your back pain than you might realize.
I love that message of empowerment.
(21:11):
It's like we've peeled back the layers of these back pain
myths and uncovered a whole new understanding of how
our bodies work.
And I hope it empowers listeners to approach their own back
pain with a sense of curiosity and a willingness
to explore those interconnected factors that
contribute to their well-being.
Absolutely.
We've learned that bending and twisting
(21:31):
aren't the enemies we thought they were.
That slip disks are often more about gradual changes
than sudden catastrophes.
And that stress plays a much bigger role in back pain
than we might realize.
And perhaps most importantly, we've
learned that we're not at the mercy of our backs.
We have the power to create a supportive environment,
manage our stress levels, and cultivate a more mindful approach
(21:52):
to movement.
It's a truly empowering message.
And for those who want to delve deeper into these concepts,
we highly recommend Kevin Hunt's book,
Pain, The Ultimate Mentor.
It's The Game Changer.
Absolutely.
It's packed with practical tools and strategies
for understanding and managing pain.
This has been such an empowering conversation.
We've learned that back pain isn't something to fear,
(22:13):
but rather it's an opportunity to learn, to grow,
and to create a life that is truly aligned with our well-being.
That's a wrap on our deep dive into back pain
and the health hexagon.
We hope this has given you a fresh perspective
and some practical tools to support your journey
to better back health.
Until next time, keep exploring, keep learning,
and keep taking those small steps towards a healthier
(22:33):
and happier you.
ever reach for your coffee mug and feel like,
(00:01):
oh my gosh, my back, or you bend down to tie your shoe
and suddenly you're like frozen afraid to move.
Oh yeah.
It's this fear that we're diving into today,
this fear around back pain that makes us question
every like little movement, you know.
Right.
So we're gonna unpack some common myths.
Okay.
About back pain with insights
(00:22):
from physiotherapist Kevin Hunt.
Yeah.
And his book, Pain, The Ultimate Mentor.
Get ready to kind of rethink what you thought you knew
because we're gonna debunk the idea
that simple everyday movements are actually dangerous.
Right.
So are you ready to dive in?
Absolutely, yeah.
It's amazing how many people live in fear
of like hurting their backs,
convinced that like bending or twisting
(00:44):
and pulling away will just totally land them in agony.
I know right.
Like I've bent over to pick things up
thousands of times in my life.
Yeah.
Why does my back suddenly decide
now is the time to stage a protest?
That's the key question, right?
Is it really the movement that's the problem
or is something else going on?
Hunt encourages us to ask,
is this a justifiable mechanism of injury?
(01:07):
Hmm.
Like really think about that.
Okay, so let's put that question to the test.
With our first myth,
bending and twisting is bad for your back.
Right.
How many times have we heard
that that's like a one way ticket to back pain city?
Right, it's practically ingrained in us,
but you know, if you really think about it,
our spines are incredibly dynamic.
They're designed for, you know,
(01:29):
flexion extension rotation, all sorts of motion.
Bending, twisting, those are natural movements,
not threats to our wellbeing.
Yeah, that's true.
We bend and twist constantly throughout the day
from gardening to playing with kids
to just navigating our homes.
Are we supposed to live like robots,
afraid to move naturally?
Exactly.
(01:50):
And Hunt points out that like constantly trying
to avoid these motions can actually make us
more susceptible to injury.
Oh, really?
Your bodies become stiff and less adaptable
to those movements when we don't use them regularly.
So it's like saying, if you never run,
your body will be more likely to get injured
when you finally do try to sprint.
That's a great way to put it.
Regular movement keeps our spines healthy and resilient.
(02:11):
Okay.
It's like any other part of our body,
we need to use it to keep it strong.
So bending and twisting,
not the villains we thought they were.
Yeah.
Let's move on to another myth
that always seems to elicit gasps of horror.
Okay.
I slipped a disc.
Oh, yeah.
It sounds so dramatic.
Like something just went poof in your back.
Right.
It conjures up this image of a disc popping at a place.
(02:33):
Right.
Like a loose puzzle piece.
Yeah.
But the reality is far less dramatic.
Okay.
Discs are firmly anchored within the spinal structure.
They don't just slip out.
So when someone says they slipped a disc,
what's actually happening?
Well, discs can change shape over time.
Okay.
They can bold or herniate.
Yeah.
(02:53):
But it's a gradual process, not a sudden slip.
Gotcha.
So it's not this sudden catastrophic event.
It's more of a slow gradual change.
Exactly.
And it's important to note that these disc changes
don't always cause pain.
Many people have bulging or herniated discs
and experience no symptoms whatsoever.
That's reassuring at least.
Yeah.
It means we don't need to panic
every time our back twinges.
(03:13):
All right.
So if it's not the disc itself,
that's always the problem.
What else could be going on?
Well, it leads us to another common misconception.
I pulled a muscle in my back.
It certainly feels like we've pulled a muscle.
Yes.
But more often than not,
acute back pain is actually caused by a joint sprain.
Not a muscle tear.
We did joint sprain.
Can you explain what that means?
(03:34):
Sure.
Ligaments are the strong fibrous tissues
that connect bones in a joint.
A sprain means those ligaments have been stretched.
Okay.
Which can cause pain and inflammation.
So it's the joint that's causing the pain,
not the muscle.
But why do my muscles feel so tight and sore?
Think of it as your body's built-in security system.
Right?
(03:54):
Muscles surrounding the injured joint
often go into spasm.
Protect it from further damage.
It's a natural protective mechanism.
But it can create a lot of pain and stiffness.
So it's like our muscles are trying to be helpful,
but they end up making things feel worse.
In a way, yes.
But remember, strong muscles
(04:14):
are actually very protective against injury.
Okay.
Regular exercise and movement
help strengthen those muscles and support the spine.
Okay, so we're not blaming our muscles.
We're thanking them for trying to protect us.
Right.
And maybe hitting the gym a little more often.
Yeah.
Now this next myth is one I think
we've all experienced at some point.
Okay.
I slept wrong.
(04:35):
Oh, yeah.
I swear some mornings I wake up feeling
like I've been in a wrestling match with my mattress.
Totally.
But is it really possible that our sleep position
can cause that much pain?
Well, let's think about it.
You've slept thousands of nights in your life.
Yeah.
If our bodies were that vulnerable to our sleep positions,
we'd be in constant agony.
Yeah, that's a good point.
(04:55):
Yeah.
And I've definitely slept in some questionable positions
and woken up feeling perfectly fine.
So what's the real culprit
behind that slept wrong feeling?
Hunt explains that what we often attribute
to sleeping wrong is actually overnight inflammation.
While we sleep, our bodies are busy repairing
and restoring themselves.
Right.
And this process can sometimes lead to increased inflammation
(05:18):
and stiffness in the morning.
So if I've been sleeping comfortably
in the same bed for months
and then one morning I wake up with a stiff back,
it's probably not because I suddenly develop
terrible sleeping posture overnight.
Exactly.
It's more likely that there's another underlying factor
at play.
Maybe you're stressed, you've been overdoing it physically
or your body's just going through
(05:39):
a natural inflammatory process.
So the pain is a symptom of something bigger,
not the cause itself.
Right.
This is really shifting my whole perspective on back pain.
That's the power of questioning these myths.
It allows us to move beyond those limiting beliefs
and start asking more meaningful questions.
And that brings us to our final myth for this section.
(06:02):
My pelvis is out of alignment.
Ooh.
This one always makes me a little nervous.
Like I'm one wrong step away
from my entire body falling apart.
But seriously, how likely is it that our pelvis
can actually become misaligned?
Well, our bodies are far more resilient
than we give them credit for.
Okay.
Our joints are incredibly strong and stable.
Okay.
Thanks to a network of muscles and ligaments
(06:24):
that hold everything in place.
We're not delicate structures waiting to crumble.
Okay, good to know.
Yes.
But I've heard people talk about needing adjustments
to get their pelvis back in place.
What's the truth behind that?
It's important to understand that there's a difference
between a true pelvic misalignment
and what people often perceive as being out of alignment.
Okay.
(06:45):
Hunt works with jockeys who sometimes experience
true pelvic misalignment due to the high impact nature
of horse riding.
So those are serious injuries?
Absolutely.
And they require specific medical intervention.
But for the average person, it's highly unlikely
that everyday activities like bending or twisting
will actually cause our pelvis to shift out of place.
(07:05):
We're talking about a very stable structure here.
So unless I'm planning on becoming
a professional jockey anytime soon,
I can probably relax about my pelvis
spontaneously dislocating.
That's a huge relief.
Exactly.
It highlights the importance of understanding
how our bodies really work.
We're not as fragile as we might think.
And our bodies are incredibly adept
(07:26):
at keeping us in one piece.
Pain is usually a signal,
not a sign of permanent damage.
Gotcha.
It's like our bodies are trying to tell us something.
Exactly.
And we just need to figure out what the message is.
Yeah, I think a lot of times we get stuck in this loop
of just treating the symptoms, right?
Hobel.
And we don't really look at what's causing the problem
(07:46):
in the first place.
Yeah, so we're gonna be asking,
what can this pain teach me?
Instead of, how do I fix it?
So we've busted five big back pain myths.
And I think what's really interesting
is they all point to this bigger idea.
Back pain isn't always a simple problem with a simple fix.
You got it.
And that's where the health hexagon comes in.
(08:07):
It helps us understand that back pain is often a sign
of an imbalance in one or more areas
of our overall well-being.
So it's not just about treating the back itself,
but looking at the bigger picture of your health.
All those different pieces that fit together.
Yeah, I'm starting to get it.
Good.
Because understanding the health hexagon
can really change how you think about
(08:29):
and manage your back pain.
It's kind of like these myths trick us into thinking
it's a simple problem.
But back pain, especially if it keeps coming back
without you really doing anything,
it's often like a little nudge from your body.
Like a sign.
Yeah, a sign that something in your health hexagon
needs a little attention.
Okay, we've got to talk about this health hexagon more.
(08:50):
What exactly is it?
So the health hexagon is basically a way of thinking
about your well-being, but in a more complete way.
It's not just about your physical health.
It's about all these different areas of your life.
So like our mental health too.
Yeah, it includes things like sleep, what you eat,
how much you move your body, how you challenge your mind,
how you deal with your emotions, and even your spiritual side.
(09:12):
Wow, that's a lot.
So it's like all these things are connected.
Exactly.
Think of it like this.
If you're not sleeping well, you're stressed out,
you're not moving enough, and you're ignoring
how you feel emotionally, your back is more likely
to start acting up.
Oh, I see, like it's all related.
It's like a canary in a coal mine.
It's your body's way of saying,
hey, something's off here, pay attention.
(09:34):
That's a great way to put it.
So our back pain is like a wake up call
to look at our whole health, not just our back.
Exactly.
And when we start to address those imbalances
in the health hexagon, we can not only feel better in our backs.
But just feel better overall.
Right, it's about improving your overall quality of life.
Okay, I'm getting it.
So if we take these myths with a grain of salt,
(09:57):
how can we start using the health hexagon
to manage and prevent back pain?
Let's start with the physical element.
What are some things we can do to support our backs
beyond just movement in general?
Well, we already know that bending and twisting
isn't bad for you.
But what are you actually doing to keep your back strong
and healthy?
Oh, that's a good point.
I tend to focus on what I shouldn't do,
(10:17):
not what I could be doing.
Right.
It's important to find some type of movement you enjoy.
It could be yoga, Pilates, swimming, dancing,
or even just going for walks.
So anything that gets you moving?
Pretty much.
Well, building core strength is absolutely key.
Your core muscles act like a built-in support system
for your spine.
So think planks, side planks, bird dog exercises.
(10:39):
Those are your back's best friends.
And don't underestimate the power of everyday activities.
Even carrying groceries or gardening
can help build those muscles.
OK, so it's about being mindful of our movements
throughout the day, not just hitting the gym for an hour.
And it's not just about the physical benefits.
Exercise can also help you sleep better, feel happier,
(10:59):
and reduce stress.
Wow, it really does connect to all those other parts
of the health hexagon.
It all ties together.
It's pretty amazing.
What about the emotional element?
We know stress can wreak havoc on our bodies,
but how does that actually play into back pain?
Well, you know, when we're stressed,
our bodies go into that fight or flight mode,
and our muscles tense up, including the ones in our back.
(11:21):
This can lead to pain stiffness, even
that feeling of being locked up.
It's a classic example of the mind-body connection at work.
Wow, so that tension we feel in our shoulders and back
could actually be our anxiety talking.
Exactly.
It's like our back pain is telling us, hey,
pay attention to what's going on up here.
Maybe we're more stressed than we realize,
and that's manifesting physically.
(11:41):
Yeah, it's a bit of a revelation for me.
I always thought of stress as this mental thing,
but it sounds like it has a very real physical impact.
Absolutely.
When we're stressed, our bodies release these hormones,
like cortisol and adrenaline.
These hormones prepare us for that fight or flight response.
Increasing our heart rate tensing muscles.
(12:02):
And even heightening our sensitivity to pain.
So basically, stress puts our bodies on high alert,
making us more reactive to everything,
even those everyday aches and pains.
Exactly.
And if that stress becomes chronic,
meaning it's ongoing and persistent,
those physical changes become our new normal.
Our muscles stay tense, our inflammation levels
(12:24):
remain elevated, and we become more susceptible to experiencing
pain, even from movements that wouldn't normally bother us.
It's like our bodies are stuck in this constant state of fight
or flight, just waiting for the next threat,
even if that threat is just bending over to tie our shoes.
That's a great analogy.
And the thing is, most of us aren't even aware of how much
stress we're carrying around.
(12:45):
Right.
We've become so accustomed to this fast-paced, always
on lifestyle that chronic stress has become our baseline.
But what about the cognitive aspect?
How do our thoughts and beliefs about back pain
tie into all of this?
Well, our thoughts have a huge impact on our experience
of pain.
If we're constantly thinking, my back is fragile,
I need to be careful, we can actually
(13:06):
create more tension and fear, which, ironically,
increases our risk of pain.
It's about challenging those negative thought patterns
and replacing them with more positive and empowering ones.
So instead of thinking, I'm going to hurt my back if I lift
this, it's about reframing it to, my back is strong,
and I can lift this safely.
Exactly.
It's about shifting from a place of fear
to a place of confidence in our body's ability to move
(13:29):
and function.
I mean, this is really making me think
about how much power our mindset has
over our physical well-being.
But can we talk about some specifics?
Like, what does something like cognitive stimulation
have to do with back pain?
Sure.
Let's go back to that slipped disc myth we talked about.
If you're constantly hearing scary stuff
about how fragile your spine is, you're
(13:50):
going to be afraid to move, right?
Makes sense.
And then that fear makes you avoid movement,
which we already know is a bad thing.
Exactly.
But if you learn the facts and challenge
those negative thoughts, you can change how you feel
about your back.
Like knowing the discs change shape over time
as you get older.
Right.
That's just a normal part of aging.
It's not necessarily a bad thing.
(14:11):
So cognitive stimulation means being informed
and questioning those negative thoughts.
Exactly.
It's about arming yourself with knowledge
so you can make good choices about your health.
I like that.
So we shouldn't just passively accept what we hear,
but actively engage with information
and form our own opinions.
Right.
And that ties into the emotional piece of the hexagon too.
(14:32):
Back pain can make you feel anxious and scared,
which can actually make the pain feel worse.
Oh, that makes sense.
It's like a vicious cycle.
It can be.
But if you learn how to manage stress
and deal with your emotions, you can break that cycle.
It's about recognizing that pain isn't just physical.
There's a mental and emotional side to it too.
So instead of just trying to mask our back pain with medication,
(14:55):
we can use it as an opportunity to learn more about ourselves.
And make positive changes.
I love that.
It's so much more empowering than just feeling
like a victim of pain.
Right.
It's about taking control of your health.
You know, as we're talking about all of this,
it's really striking me that back pain might not be the enemy
we often perceive it to be.
Maybe it's actually a valuable messenger,
(15:15):
urging us to pay closer attention to our overall health
and well-being.
I think you've hit the nail on the head there.
Back pain can be a wake-up call, prompting us
to reassess our habits, our thoughts,
and our lifestyle choices.
It's an opportunity to make positive changes
and reclaim our health.
Instead of viewing it as a weakness or a burden,
we can use it as a catalyst for growth and transformation.
(15:36):
That's such a powerful perspective shift.
It's about taking ownership of our health narrative
and rewriting those outdated myths that have held us back
for far too long.
Exactly.
It's about empowering ourselves to make choices that
support our overall well-being and create a life that
is vibrant, resilient, and pain-free.
This has been an incredibly eye-opening conversation.
(15:57):
We've debunked some major myths,
explored the interconnectedness of our physical and mental
health, and uncovered the power of the health hexagon
as a roadmap for managing and preventing back pain.
It's amazing how much we can achieve
when we move beyond those limiting beliefs
and embrace a more holistic approach to our health.
I couldn't agree more.
OK, so we've covered cognitive stimulation,
(16:18):
emotional insight, and physical activity.
What about those other aspects of the hexagon?
Sleep is a big one.
When you're not getting enough sleep,
your body can't repair itself properly.
Right.
For instance, we talked about how poor sleep can
lead to inflammation.
Now imagine you're also chronically stressed.
That stress further amplifies the inflammation,
(16:39):
creating a vicious cycle.
Hold on.
Let me connect the dots here.
Yeah.
So you're saying that if I'm not sleeping well
and I'm super stressed about that upcoming deadline at work,
my back pain might actually be a result of those factors,
not just because I bent over to pick up a pin.
Precisely.
It's not that bending over is inherently dangerous.
But when your body is already primed for pain due to poor
(17:00):
sleep and stress, even simple movements
can trigger discomfort.
Wow.
OK.
That makes so much more sense than just blaming
my terrible sleeping posture.
Yeah.
Well, sleep is when our bodies do their best repair work.
It's like our nightly maintenance crew comes in
and fixes everything that's been worn down during the day.
So if we're not getting enough quality sleep,
those repair processes are disrupted,
(17:22):
which can lead to increased pain and slower recovery.
Yeah.
It's like we're denying our bodies the time they need
to rest and rebuild.
So it's not just about the number of hours we're sleeping,
but the quality of that sleep as well.
Yeah.
What are some tips for improving sleep quality,
especially for those who are dealing with back pain?
Creating a relaxing bedtime routine can make a huge difference.
(17:44):
So taking a warm bath, reading a book,
or listening to calming music can help signal to our bodies
that it's time to wind down.
And make sure your bedroom is dark, quiet, and cool,
a sleep sanctuary.
So it's about creating a conducive sleep environment,
both internally and externally.
That makes so much sense.
But what about nutrition?
(18:05):
Where does that fit into the hexagon?
Well, your body needs the right nutrients to repair tissues,
build strong muscles, and manage inflammation.
If you're constantly fueling your body with processed foods
and sugary drinks, you're essentially
depriving it of the building blocks it needs for a healthy
back.
So no more surviving on coffee and takeout.
Got it.
(18:25):
Yeah.
I'm starting to see how this hexagon paints
a much broader picture of back health than just focusing
on individual movement.
Exactly.
OK, let's move on to spiritual offloading.
This one always intrigues me.
How can practices like meditation or spending time
in nature impact our back pain?
(18:45):
These practices are incredible for combing our nervous system
and reducing stress, which, as we've discussed,
can manifest as muscle tension and back pain.
It's about finding those activities that help us
disconnect from the daily grind and allow our minds and bodies
to reset and recharge.
So it's like hitting the pause button
on all that mental chatter and giving our bodies a chance
(19:05):
to de-stress and to heal.
Absolutely.
And remember, spiritual offloading
doesn't have to be about grand gestures.
It can be as simple as listening to calming music
or taking a walk in the park or even spending quality time
with loved ones.
Anything that brings you a sense of peace and joy.
I love that.
It's about finding those little pockets of serenity
in our everyday lives.
It's basically about finding ways
(19:27):
to connect with something bigger than yourself.
So like finding things that bring you peace and meaning.
Exactly.
That can help you manage stress, find purpose,
and feel more grounded.
And that can be super helpful when you're
dealing with chronic pain.
I see.
It's all about taking care of your whole self,
not just your physical body.
Exactly.
The health hexagon reminds us that our well-being
(19:47):
has many different facets.
And to truly heal, we need to take care
of all those parts of ourselves.
So how do we break that cycle?
How do we start to dial down the stress
and give our bodies a break?
Our thoughts are just thoughts, not necessarily facts.
So I might have the thought, oh no, my back's
going to hurt if I bend over.
But instead of panicking and tensing up,
I can simply acknowledge that thought
(20:09):
and choose not to let it control me.
Precisely.
It's about creating space between our thoughts
and our reactions, giving us more control over how
we respond to stress.
That's so empowering.
This has been so eye-opening.
I love how the health hexagon reframes back pain
as an opportunity to grow and learn more about ourselves
rather than just something to suffer through.
(20:29):
I'm glad you see it that way.
It's about shifting from fear and frustration
to curiosity and empowerment.
Exactly.
So instead of seeing back pain as a weakness,
we can see it as a signal to check in with ourselves
and make positive changes.
That's the goal.
And remember, you don't have to do everything at once.
Just pick one or two areas of the health
hexagon and start there.
That's great advice.
(20:50):
So maybe I focus on getting more sleep this week
or adding some gentle exercise to my routine.
Perfect.
Even small changes can make a big difference.
This has been incredibly helpful.
I feel like I have a much better understanding of back pain
now.
I'm glad to hear that.
The key is to remember that you have more control
over your back pain than you might realize.
I love that message of empowerment.
(21:11):
It's like we've peeled back the layers of these back pain
myths and uncovered a whole new understanding of how
our bodies work.
And I hope it empowers listeners to approach their own back
pain with a sense of curiosity and a willingness
to explore those interconnected factors that
contribute to their well-being.
Absolutely.
We've learned that bending and twisting
(21:31):
aren't the enemies we thought they were.
That slip disks are often more about gradual changes
than sudden catastrophes.
And that stress plays a much bigger role in back pain
than we might realize.
And perhaps most importantly, we've
learned that we're not at the mercy of our backs.
We have the power to create a supportive environment,
manage our stress levels, and cultivate a more mindful approach
(21:52):
to movement.
It's a truly empowering message.
And for those who want to delve deeper into these concepts,
we highly recommend Kevin Hunt's book,
Pain, The Ultimate Mentor.
It's The Game Changer.
Absolutely.
It's packed with practical tools and strategies
for understanding and managing pain.
This has been such an empowering conversation.
We've learned that back pain isn't something to fear,
(22:13):
but rather it's an opportunity to learn, to grow,
and to create a life that is truly aligned with our well-being.
That's a wrap on our deep dive into back pain
and the health hexagon.
We hope this has given you a fresh perspective
and some practical tools to support your journey
to better back health.
Until next time, keep exploring, keep learning,
and keep taking those small steps towards a healthier
(22:33):
and happier you.
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Therapy Gecko
An unlicensed lizard psychologist travels the universe talking to strangers about absolutely nothing. TO CALL THE GECKO: follow me on https://www.twitch.tv/lyleforever to get a notification for when I am taking calls. I am usually live Mondays, Wednesdays, and Fridays but lately a lot of other times too. I am a gecko.