Self-compassion and back pain

Back pain is a big deal. An estimated 80% of the population will suffer from back pain at some point1, and in Australia, 1 in 6 people have chronic back pain.2
Self-compassion can help.

Six months ago, I couldn’t walk.

I was stuck in bed with acute lower back pain. Even standing in the kitchen to make tea was too painful. I’d somehow triggered an old condition of sciatica that gradually got worse and worse.

This condition had previously flared up from time to time, but nothing so dramatic for years. This time however, my approach was more accepting, less resistant. I “surrendered” into the experience.

“Well, if that’s what my body is saying right now, I better listen!”

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Self-care break

We all need to stop from time to time and recharge our batteries. Here’s a practical, 3-min self-care exercise that can decrease stress and increases self-awareness, self-compassion and resilience.

This practice uses the acronym S.N.A.C.K.

S is for Stop and self-care. Permission to stop. We can lift our eyes from our screens, perhaps looking at something soothing like the view out of a window, a plant or a family photo. In this phase, we can investigate a soothing touch… placing a hand on the heart or belly, rubbing the arm, hugging ourselves – whatever feels reassuring.

Once we’ve found our soothing touch, we can appreciate this for a moment. Taking in the warmth from that contact or the comforting sensations from the reassuring rub.

Now we can begin taking soothing breaths. Long, easy breaths… exhaling fully on the out-breath… encouraging a sense of letting go. Tuning into the nourishing quality of the in-breath, the way the body naturally energises itself with oxygen.

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