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Permanent Relief From Recurring Pain

Updated on December 25, 2018
BingXi profile image

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

Get relief from recurring pain permanently in just 2 steps

The solution to permanently overcome recurring pain is simple and can be achieved in 2 steps:

1. Break the chronic pain vicious cycle

2. Stop the pain from returning

The body cannot sense pain

The body can only sense pressure but not pain. So, where does the pain come from? It is produced by the brain like an alarm to warn that something is wrong. This stops one from exerting himself in the event of an acute injury caused by a physical trauma.

Acute pain is valuable since it allows one to heal. The problem arises only when pain remains long after an injury has healed physically. This gives rise to chronic pain, the biggest source of frustrations and irritations.

The chronic pain vicious cycle

Source

Step 1: Break the chronic pain vicious cycle

In order to achieve the above, manage the following 3 factors that reinforces the above cycle:


1. Chronic stress

Results in tension and weight shifts, thus compensations and pain


2. Poor breathing patterns

Chronic stress affects breathing patterns. Breath is movement and movement is breath. Breathing pattern and movement pattern reinforces each other, causing pain.


3. Body misalignment

Repetitive poor movement patterns and compensations lead to tension and pain.

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, overall stress can be addressed with supplements (like Relora, Magnesium and Evodia) that aid in relaxation. 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 with Cordyceps, Rhodiola, Ashwagandha and Schisandra) can be helpful.

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.

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.


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) and cold surrounding temperature can cause compensations due to discomfort, weaknesses and restrictions in movements. Such compensations can be avoided by careful selection of the right equipment & regulating one's own body temperature.


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.

Break the chronic pain vicious cycle overview

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

What happens after breaking the vicious cycle?

STOP IT FROM RETURNING!!!
STOP IT FROM RETURNING!!!

Step 2: Stop the pain from returning

After managing the factors that reinforces chronic pain, victims may find themselves being able to get relieve from pain. However, that does not stop the pain from returning.


Often times, pain returns due to past faulty movement patterns showing up during physical activity.


Stress and unresolved emotions associated with the injury can also cause more compensations in movement to avoid the pain. These, when subconscious, can lead to self-sabotaging actions that brings one back to the chronic pain cycle.


Repetitive patterns in occurrences of incidents in daily life also results in stress, which nutrition and lifestyle habits can only address the symptoms but not the root cause. These patterns are caused by the individuals' preferences towards the use of certain brain functions over the others, resulting in a thinking pattern that cause similar reactions and responses giving rise to similar outcomes.


The solution to these problems to stop pain from returning are:

1. Physical training to overcome poor movement patterns

2. Subconscious intervention

3. Brain synchronization through thought coherence


These are the portions that are not easy to address, requiring patience and deep insights about self. A fitness instructor well-versed in muscle anatomy would be able to provide the first one. However, most fitness instructors specializing in overcoming chronic pain and rehabilitation as well as physical therapists do not go towards the second or third solution to stop the pain from returning. This is why victims of recurring pain often find pain relieve from visiting highly skilled professionals but require continued follow-up sessions to maintain results. Awareness that recurring physical pain solution goes beyond just the physical aspects allows people to have a chance in eventually being independent from follow up treatments for maintenance on pain relieve.

Summary

Many people who sustained past injuries from physical activities (weight training, running, sports, dance, etc) experiences chronic/recurring pain. These stubborn pain hinders one from enjoying these activities they love and slows down progressions. Follow the guiding steps here to gain freedom from these pain once and for all!

© 2018 Bing Xi

Comments

Submit a Comment

  • BingXi profile imageAUTHOR

    Bing Xi 

    6 weeks ago from Singapore

    No problem! Hope you get to takeaway from it!

  • ShyeAnne profile image

    ShyeAnne 

    6 weeks ago from Deep Bay, British Columbia, Canada

    This is a well thought out read and looks like you put a fair bit of research and work into it. Thanks for the information.

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