MANAGING A FLARE-UP

IF PaIn strikes, try to keep calm. Pain is likely to stop you thinking rationally, as the ‘survival’ part of your brain hijacks the thinking part.

But the longer this goes on, the stronger the pain and the longer it will take for you to get over it, so do what you can to put an immediate stop to any catastrophising thoughts (‘Here we go again, I’m back where I started, I’ll never be pain-free . . . ’)

as soon as possible, relax yourself using the 7:11 breathing technique outlined last week (breathe in for a count of seven and out for a count of 11 — as long as your exhale is longer than your inhale, you’ll be stimulating a natural relaxation effect). accept that the flare-up has happened. This will lower your stress levels quickly and facilitate recovery. Battling the pain, getting cross or trying to ignore it will only increase stress and make you suffer more.

Remember, the flare-up is most likely due to your fight-flight-freeze system working overtime, rather than actual injury to your back.

If the pain feels familiar, it is unlikely you have new damage and you can start your recovery plan immediately. If the pain is unfamiliar, see your GP.

When you feel ready, start trying the gentle stretches and exercises outlined above and make time for short spells of active relaxation. Find something restful and relaxing that works for you — it might be singing, chatting with friends, fun exercise, gardening, solving puzzles — then ring-fence time to do it and stick to your plan. Watching Tv, playing computer games or any screen activity does not count. short-term use of medication might be helpful to allow you to get moving.

Return to normal activities as soon as possible — this is a very important part of your recovery.

extrActeD from Back to life: How to unlock your Pathway to recovery (When Back Pain Persists) by David rogers and Grahame Brown, from Vermilion at £12.99. to order for £9.74 (valid to August 8, P&P free for orders over £15), visit mailbookshop. co.uk or call 0844 571 0640.

Before following any exercises or recommendations mentioned in these pages, you must be sure that your back pain is not due to serious illness. Please consult with your GP first.