Feb
17
Author:
Ashley Mak
If you’ve been dealing with sciatica or chronic back pain for more than 12 weeks, you know the drill: You move like a statue. You brace your core before picking up a pencil. You hold your breath when you bend over.
You do this to protect yourself. But what if I told you this “protective guarding” is actually keeping you in pain?
The Brain’s Alarm System When we are in pain, our brain develops a sophisticated alarm system. It associates bending, lifting, or even sitting with danger. To keep you safe, your brain commands your muscles to tighten up.
While this works for acute injuries (like a broken bone), it backfires with chronic pain. That constant tension signals to your nervous system that you are in a “war zone,” preventing your nerves from calming down and healing.
The Solution: Graded Exposure & The Traffic Light System To get out of pain, you have to move. But you have to move safely. We use a concept called Graded Exposure using a simple Traffic Light System:
- Green Light: The movement feels safe, easy, and stable. Do this often.
- Yellow Light: You feel some tension or awareness, but no sharp pain. This is the “Edge,” and this is where progress happens.
- Red Light: Sharp pain or flare-ups. Stop and reassess.
Your Homework Pick one movement you’ve been avoiding. Find a modified version of it that feels like a “Yellow Light.” Breathe through it. Teach your brain that you are safe.
Struggling to find your “Green Light” movements? Book your virtual Strategy Call below.
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