ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Break The Chronic Pain Vicious Cycle

Updated on March 22, 2020
BingXi profile image

Bing Xi is an NASM and Rehab Essentials certified personal trainer who helps clients overcome pain.

The Chronic Pain Vicious Cycle

Source

What is The Chronic Pain Vicious Cycle?

In Bill Hartman’s book “All Gain, No Pain”, the chronic pain vicious cycle is illustrated as shown above.


People with an acute injury gets trapped in the cycle when the body attempts to protect itself long after the injury has healed. This happens due to different reasons, including stress associated with the injury leading to a defensive mechanism, dysfunctions that happened due to the injury that lingers after healing take place, or even unconscious cravings for the positive experiences during the injury and pain, like care and attention from family and friends.

Factors Reinforcing Chronic Pain Vicious Cycle


In "All Gain, No Pain", Bill brought up that breathing affects movement and posture, and that poor breathing and poor posture reinforces each other. Thus, to break the above cycle of chronic pain, it is important to manage three things: chronic stress, poor breathing patterns and body misalignments.

Chronic Stress

Source

Manage Chronic Stress

Chronic stress can be managed by improving sleep, digestion and address overall stress.


Improve sleep, both quantity and quality, to allow better recovery from daily activities to manage chronic stress. Ideally, have 6-8 hours of sleep with regular sleeping hours and schedule. Sleeping environment should also be dark, cool, quiet and without wi-fi devices. Stress busting activities before bedtime like meditation, prayer, and grateful journal are helpful. Washing down half a tea spoon of salt with water also provides the body with minerals that aids in better sleep.


Address digestion to reduce load on the body's internal organs to manage chronic stress. Look out for symptoms of intolerance/allergy like constipation and bloating. Eliminate suspected food for 3-6 weeks before reintroducing them to check how body responds to the reintroduced food. Some of the common food that can cause intolerance are diary, wheat, soy, nuts, shellfish and eggs. Stay hydrated throughout the day and have enough fibre (from veges or supplements). Have digestive enzymes if necessary.


Address overall stress to manage chronic stress. Common sources of overall stress includes sleep, digestion (mentioned previously), emotional stress and over-training. Emotional stress can be managed with pre-bedtime stress busting activities mentioned earlier, while over-training can be addressed by reducing the volume of workout by half for better recovery and adaptation. In general, daily stress results in more tension and harder to relax, which can be addressed by supplements that aid in relaxation, like Magnesium. In the event of accumulated overall stress causing adrenaline fatigue whereby low energy level is experienced throughout most of the day, adrenals support supplements (like Vit C) can be helpful.

Manage Chronic Stress overview

Sleep
Digestion
Overall Stress
Environment
Food intolerances
Sleep
Stress busting activities
Hydration
Digestion
Sleeping hours
Fibre intake
Emotional
Supplements
Digestive enzymes
Training
 
 
Daily stress
 
 
Adrenals support

Poor Breathing Patterns

Source

Manage Poor Breathing Patterns

Poor breathing patterns can be managed by diaphragm breathing, improving breath quality and reducing breath rate.


Diaphragm is the primary breathing muscle. However, it is often underused with breath reaching mostly only the top parts of the lungs. Increase use of diaphragm in breathing can be achieved by nose breathing as well as loosening and activating the diaphragm.


Breath quality can be improved by deepening the breath, allowing air to reach the pelvic floor. This is made possible only after the diaphragm is loosened and activated. It is also important to know the difference between "deep" breath and "big" breath. The aim is to reduce the breath size while maintaining depth. Lastly, do not be so caught up with breathing in but forget about breathing out completely before breathing in again.


Breath rate should be slowed down as much as possible at rest to simulate the effects of low stress levels. After all, highly stressful periods cause the opposite, an increase in breath rate at rest. Ideally, one should be able to maintain breath hold for longer than 30 seconds at rest upon completely breathing out with nose pinched and lips sealed. Tempo based breathing (like "inhale-hold-exhale" with 6-2-7 from renaissance breathing) can be practiced to keep breath rate under control.

Manage Poor Breathing Patterns overview

Diaphragm
Breath quality
Breath rate
Nose breathing
Deep
Hold
Loosen
Small
Slow
Activation
Complete
Control

Body Misalignment

Source

Manage Body Misalignments

Body misalignments are poor posture related to compensations caused by various factors, including those mentioned below.


Structural issues like torn cartilage/ligaments, lax joints, bunions and injured discs in the spine would cause awkward movements in involved joints and over reliance on other joints or body parts. Such compensations can be managed by targeted strengthening of involved joints and surrounding muscles as well as core stabilizing works.


Spinal distortion means a misalignment in the vertebrae resulting in the spine being out of shape. Such misalignment can be overcome with adjustments to the vertebrae, which can include spinal manipulation like chiropractic care.


Sensors of the body, when mis-adjusted, causes poor perception of the surroundings, leading to poor body positioning both at rest and during movement. Such compensations can be minimized by "readjusting" the sensors.


External factors like inappropriate equipment (eg, under-sized footwear, wi-fi devices) harsh environment and bad physical setup can cause compensations due to discomfort, weaknesses and restrictions in movements. Such compensations can be avoided by careful selection of the right equipment regulating indoor conditions and making the proper physical adjustments.


All the above mentioned factors also lead to muscular imbalances, whereby muscles are selectively over- or under- activated, which also cause compensations and body misalignments. Muscular imbalances can be managed by addressing the above mentioned factors and loosening/activating the relevant muscles.

Manage Body Misalignments overview

Structural issue
Spinal distortion
Sensors mis-adjustments
External factors
Muscle imbalances
Stabilize
Cervical
Eyes
Equipment
Lower body
Mobilize
Thoracic
Jaws
Environment
Upper body
Core works
Lumbar
Deep skin scars
Physical setup
Spine
 
 
Foot arch
 
Others
 
 
Body receptors
 
 

Summary

To summarize, break out of the chronic pain vicious cycle by addressing the following factors: chronic stress, poor breathing patterns and body misalignments.


To address chronic stress, improve sleep and digestion while addressing overall stress.

To manage poor breathing patterns, implement diaphragm breathing, improve breath quality and reduce breath rate.

To manage body misalignments, manage structural issues, minimize sensors mis-adjustments, manage external factors and manage muscle imbalances.

Break the chronic pain vicious cycle overview

Chronic stress
Poor breathing patterns
Body misalignments
Sleep
Diaphragm
Structural issues
Digestion
Breath quality
Spinal distortion
Overall stress
Breath rate
Sensors mis-adjustments
 
 
External factors
 
 
Muscle imbalances

Conclusion

To conclude, many people experience chronic pain either due to past injuries that should have healed or for no apparent reason. These stubborn pain hinders one from enjoying their lives and cause frustrations. The solutions given in this article, when applied appropriately, would help you to break free of the chronic pain vicious cycle!


Which one of the above factors strikes you the most. Share with me in the comments section below!

Pain relief by Breaking The Chronic Pain Vicious Cycle

I do work closely with individuals to relief chronic and recurring pain by breaking the chronic pain vicious cycle as part of a holistic pain solution illustrated in my other article "Permanent Relief From Recurring Pain".

As part of breaking the chronic pain vicious cycle, I also work on managing chronic stress, poor breathing patterns and body misalignments, illustrated in my other articles "A Deeper Look Into Manage Chronic Stress", "A Deeper Look Into Manage Poor Breathing Patterns" and "A Deeper Look Into Body Misalignments".

Contact me for more information if you are looking to break the chronic pain vicious cycle, manage chronic stress, poor breathing patterns, body misalignments or holistically overcome ongoing pain!

© 2020 Bing Xi

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)