Many people with back problems have had X-rays or MRIs to find the cause of their pain. In most cases the doctor says the wear-and-tear in the spine is a normal age-related change. What does that mean, and how should you view spinal wear-and-tear?

Researcher Waleed Brinjikji (source) found that degenerative changes in the spine are common even in completely asymptomatic people. MRIs often show disc degeneration and worn vertebrae in people who have no back pain at all. Degenerative changes in the spine begin as early as the twenties and progress slowly but steadily throughout life. Nowadays these changes are generally considered normal signs of aging—like wrinkles or graying hair.

Studies (source) suggest that MRI findings alone don’t explain chronic back pain or reliably predict future pain. It’s known that only about 5–15% of disc herniations are severe enough in the acute phase to require surgery. This short piece is aimed at the roughly 85% whose spines don’t have anything “operable,” yet who still suffer from recurring back pain.

Wear-and-tear and a sensitized back

For someone who’s suffered from back pain for a long time, the spine’s worn‑out structures can be likened to a quietly smouldering fire. Those tissues may flare up repeatedly and the pain returns. But research shows that wear and tear doesn’t automatically match up with pain. Our actions and thoughts can help keep the flames that fuel pain under control, stopping the cycle of recurring back pain.

Living with back pain doesn’t have to be an unavoidable fate you simply learn to live with. Everyday actions — and even thoughts — can act like fuel that makes a sensitised back hurt. For example, a worrisome thought or a negative picture of the future like “my back is worn out, so I can’t move or do hobbies anymore” can set off a downward spiral. Such thoughts easily lead to fear and guarding behaviours, which in turn can perpetuate the cycle of back pain.

Tips

>> Even if it hurts, try to find some way to move your back a little every day.

>> Pay attention to your thoughts — they are nerve signals just like those that come from the structures in your back to your central nervous system.

>> Negative thinking, fear of moving the back and avoiding activity, poor sleep and stress all act as fuel for a sensitised, smouldering back.

>> Give your body and mind chances to relax and trigger the relaxation response as often as possible.

>> Your back won’t fall apart from normal movement, even if imaging shows degeneration or certain movements cause pain.

It’s normal to feel afraid of moving your back and not know how to proceed. Still, it’s important to overcome the fear of movement — and that’s possible. I treat and coach people who’ve suffered from back pain for years to help them beat their fear and get back to the activities they enjoy.

Get rid of back pain at home

If you’ve been diagnosed with wear in your spine, I have a solution worth trying. I created the Get Rid of Lower Back Tightness — Online Program to guide you through safe movements that ease back symptoms. These exercises are not only safe but recommended if your back shows wear or degeneration.

The program is right for you if

• Your back pain has been persistent or keeps coming back
• Previous treatments, exercises or even surgery haven’t given you the relief you hoped for
• You want to get back to activities (for example a sport) you’ve had to give up because of pain
• You want to learn practical ways to manage life with back pain
• You want answers, support, guidance and coaching toward a less painful life

Also read this Iltalehti article where I was interviewed.

Call me at 040 557 3874 if you’d like to talk about your back problem and we’ll figure out together what’s best for you.

Thanks for reading my blog — feel free to share this post. You might also be interested in my article “Move Away Back Pain — the best back exercises to help you get rid of back pain”

Jerry
osteopath, personal trainer