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Low back pain: Relaxation techniques for back pain

Created: ; Last Update: February 14, 2019; Next update: 2022.

How we perceive pain and how well we cope with it is influenced by many factors, including our mind. Stress and psychological distress can also make pain worse. Relaxation and stress management techniques can help here.

Almost everyone experiences low back pain at some point in their lives. There is usually no clear cause, and the pain typically goes away on its own after a few days or weeks. But this "non-specific" low back pain may also last longer or keep returning after symptom-free periods. It is then referred to as chronic or recurrent low back pain.

People with non-specific low back pain are advised to stay as active as possible and do certain types of exercises. Relaxation techniques such as progressive muscle relaxation and autogenic training are often recommended too. These techniques can be learned in courses, for instance offered by adult education centers. Some of the statutory health insurers in Germany cover part of the costs. It’s also possible to learn the techniques with the help of a CD or audio file.

A number of studies suggest that progressive muscle relaxation or mindfulness training can relieve low back pain and improve flexibility.

Progressive muscle relaxation

Progressive muscle relaxation (PMR) is a widely used relaxation technique. It is sometimes called Jacobson’s progressive muscle relaxation or deep muscle relaxation as well. This technique involves focusing on a specific group of muscles to start off with. The muscles are first actively relaxed, then tensed for a short while, and then fully relaxed again. These steps are repeated with other muscle groups until the entire body is relaxed.

The aim is to become more aware of your body and learn to consciously achieve physical and mental relaxation. A further goal is to reduce muscle tension that is caused by psychological stress. It is thought that relaxing in this way can help you cope better with stress.

Mindfulness training

Mindfulness training (mindfulness-based stress reduction, or MBSR) aims to help people pay more attention to their thoughts, feelings, and surroundings – without judging them or wanting to change them. This is meant to improve your self-awareness and allow you to experience events, activities or moments in a more intensive way and enjoy them more. It is also believed to help you recognize and let go of negative thoughts and feelings.

Mindfulness training can involve various exercises, such as trying to become more aware of everyday things like the taste of your food, or the wind in your face when you go on walks. Or you may try to avoid reacting immediately to what others say or do, and instead take a step back from the situation first. The overall idea is to stop automatically reacting to things in a certain way. Meditation and yoga exercises can be used in mindfulness training too.

Paying more attention to your own thoughts and feelings can sometimes be unpleasant too. For instance, if you are more aware of feelings such as grief, anger or fear, those feelings may become stronger at first. For this reason, mindfulness training isn't very suitable for people with certain mental illnesses. These include addiction problems, acute depression, psychoses and post-traumatic stress disorder (PTSD).


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