Coping Skills

Pain affects more than just your physical well-being. If you have to deal with recurring herniated disks or other back problems, your psychological and emotional health also are vulnerable. These tips may help you cope with pain related to a herniated disk:

• Acknowledge the pain. Some people try to pretend their chronic pain doesn't exist. In the process, they may actually make it worse. You may have more success in coping if you affirm that your pain isn't imaginary and make necessary adjustments to accommodate it.
• Manage stress. Stress magnifies pain. Try doing deep-breathing exercises and practicing other relaxation techniques when your stress level begins to rise.
• Identify pain triggers. Certain activities or behaviors may worsen your pain. If you identify these triggers, you can avoid or limit them.
• Use cognitive behavior therapy. Cognitive behavior therapy helps you recognize and rethink unrealistic expectations and beliefs about yourself. It teaches you to interrupt unhealthy, self-perpetuating cycles of thought, emotion and behavior. Even if you can't change your chronic pain, you can change the way you feel about it. Talk to your doctor for more information.

Complementary and alternative medicine
A few nontraditional methods have been shown to relieve symptoms in people with low back pain. Ask your doctor whether you could benefit from:

• Acupuncture. Studies have shown that acupuncture — a traditional Chinese healing technique in which fine needles are inserted into your skin in areas thought to correspond to different organs and systems — may provide short-term relief from low back pain.
• Massage. Massage can benefit people with low back pain, particularly when combined with exercise and education.
• Pilates. Pilates, an exercise technique that emphasizes muscle balance, proper posture and body alignment, can improve your back health.
• Spinal manipulation. Chiropractic manipulation of the spine is mildly effective for acute low back pain, but may be of little benefit for long-standing back pain. Spinal manipulation may not be appropriate if you're experiencing sciatica, so consult your doctor before using this therapy.
• Yoga. Breathing techniques, yoga postures and deep relaxation may improve function and lessen symptoms in people with low back pain. Some yoga poses, however, can worsen low back symptoms, so avoid any positions that cause pain.

2006-12-20

© 1998-2008 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Terms of Use