What is Core Stability?

Core stability refers to the stability of the spine, which enables it to stay “intact” during physical activity and everyday movement. The core muscles help to stabilize the spine and protect it, providing a solid base from which all movement can safely and effectively take place. Essentially, having good core stability allows you to correctly use the muscles of your core to resist unwanted movement of the spine (think about the time you bent over to tie your shoe and threw out your back!). Some great examples of core stability exercises are planks, side planks, bird dogs, and bridges. There are also many options to add an “unstable base” to your core stability exercises, such as an exercise ball or a foam roller, to help challenge your stability further.

What is Core Strength?

As the name suggests, core strength is the actual strength of the muscles of your core. For many people, the first thing that comes to mind is the abs (and doing endless stomach crunches to get that six-pack), but having core strength is so much more than that. Core strength is the ability of the muscles around the spine to contract together and thus stabilize and protect the spine. Having strong core muscles not only helps protect your spine from damage and pain, but also enables you to use your arms and legs more powerfully and effectively. Examples of core strengthening exercises include: crunches and rotational crunches, “supermans,” side bends, and spinal rotational exercises. Just like with stability workouts, there are also ways to further challenge core strength through the addition of light weights and medicine balls to add resistance to these types of exercises.

So What Now?

Your body needs a stable base (core stability) to be able to produce force with movement (core strength), so arguably, core stability exercises should be prioritized initially in your back health routine, adding strength elements where able. It’s for this reason that core strengthening exercises don’t have a place in many rehabilitative settings. Building this proper base will not only help you manage and avoid injury, but will also help you perform better too.

The reality is, most people don’t get hurt from a lack of core strength, but rather from a lack of core stability. Think of it this way: most low back injuries happen when we’re doing something rather innocuous (like getting out of bed, pulling up our pants, reaching to grab something off the floor that we dropped). It’s not that our muscles aren’t strong enough to pull up our pants (at least I hope not), it’s that the muscles didn’t properly activate when we needed them to, thus causing the spine to “change” in a way that it shouldn’t have.

You’ve got this, and I’ve got your back (no pun intended)!

Xo,
Christa D.

The post Core Stability and Core Strength: What’s the Difference (Why Do You Need Both?) appeared first on Healthy Back Life.

However, the truth is, the core is far more encompassing and has a much bigger role in your body than you may realize.

Definition of the Core

The core is a pretty complex system of muscles that wraps your body like a corset, from ribs to hips and belly to back. Simply put, if you remove your arms and legs, what remains is your core. There are actually 29 muscles of the core, all which all work together to help stabilize the body and transfer force between the upper and lower extremities.

Benefits of Core Training

The biggest benefit of core training is to develop functional fitness—the type of fitness that is essential to daily living and regular activities. This translates to the ability to get on and off the floor to play with your dog, stand up from a chair, sit comfortably at work, or vacuum and do yardwork without pain. A strong core also promotes more efficient movement, therefore preventing injury and improving performance.

Support Posture with Balanced Core

From a more granular back perspective, having strong and stable core muscles helps properly support your vertebrae and discs, helping to prevent postural issues, discomfort, injury, and pain.  When all the parts of the core work together correctly, you can better hold the position of the ribs and pelvis, maintain optimal diaphragm function, and allow the abdominal muscles to “show up” and do their job.

The stronger our core is, the easier activities like walking, workout out, and doing everyday household tasks becomes easier, more enjoyable, and less risky for the body.

Muscles in the Core

But before you take steps to strengthen your core, you first need to understand where it actually is so you can develop a back health regimen that best suits your current needs. Warning: Experts vary in which muscles they consider to be the core muscles, but the following list includes the most commonly identified core muscles as well as the lesser-known groups:

• Rectus abdominis: the front abdominal muscles that are responsible for the ‘six-pack ab’ look in very fit people.
• Erector spinae & multifidus: muscles in the back that are located between your spine bones and run along your spine.
• The internal and external obliques: the muscles along the side of your torso that are responsible for lateral flexion and rotation.
• Transverse abdominis:the deepest of the abdominal muscles, this muscle wraps around the torso, creating an effect similar to a back support belt.

Your core also includes the diaphragm (the breathing muscle) and the muscles of the pelvic floor (these are basically the muscles in the pelvis that “close”). I also consider the gluteal muscles as core muscles.

So when it comes to your back health, don’t just settle for a six-pack when you can strengthen your entire core! Abdominals often get all the credit for protecting the back, but they are only a small part of the back health equation. Rather than isolating the abs, core strengthening exercises are most effective when the torso works as a solid unit with both front and back muscles contracting at the same time.

You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.

The post What Is the Core Exactly? appeared first on Healthy Back Life.

As a self-proclaimed snooze addict and “non-morning” person, my back injury taught me that it’s crucial to have a kick-ass morning routine, regardless of my current circumstances.

Why? A solid morning routine gives us a sense of accomplishment and regularity, and sets a positive tone for our days, helping to prevent us from slipping into a negative mindset, which is critical for those of us who  experiencing a physical setback.

Develop Your Success Habits

As the legendary motivational speaker and author Brian Tracy once said, “Successful people are simply those with successful habits.” And he’s right. One of the ways to do this is known as the ‘Hour of Power.’ A lot of self-help gurus have created their own version of ‘Hour of Power,’ but I think we need to develop our own interpretation of this phenomenon. Why? Because if it doesn’t makes sense for our own lifestyles and preferences, we’re not going to stick to it!

Make Lasting Changes

What I really love about this approach is that if you don’t have the ability to move your body right now, there are so many other things you can do to make your mornings special, fulfilling, and TRANSFORMATIVE. Here are some easy ritual ideas for getting started with creating your own Hour of Power (that don’t involve physical activity!):

• Writing in a gratitude journal
• Embarking in a prayer and bible reading routine
• Journaling your goals and future plans
• Making a to-do list for the day that sets you up for success
• Watching, listening to, or reading something inspirational or uplifting
• Having a healthy breakfast and preparing a healthy lunch

Focus on What You CAN Do

When I first started this journey, I was not able to do any physical activity, so I focused on rituals that I COULD do. As I healed and time progressed, I was able to incorporate gentle movement into my hour of power. Fast forward to the present day, and this involves starting my day with light stretching that moves my spine in all six directions, while I’m listening to a Christian Meditation.

If you’re not a morning person (like me!), you may need to start off with 15 minutes of power, and work your way up to an hour. You can also try doing a chunk of time in the morning, and a chunk of time in the evening.

Or, if you honestly just can’t function in the morning no matter how hard you try, your power time slot can literally be any time of the day you choose. Remember, YOU set the terms, and of course, you can always change the terms in a way that makes the most sense for your life.

You’ve got this, and I’ve got your back (no pun intended)!

Xo,
Christa D.

The post Your Hour of Power: Kicking Ass with Your Morning Routine appeared first on Healthy Back Life.

• Processed meats
• Fast food
• Saturated fat
• Sugary drinks/sodas, snacks, and deserts
• Refined carbohydrates, such as white bread and pasta
• Trans fats, often found in fried foods
• Anything with partially hydrogenated oil in the ingredients, often found in preservative-packed products with a long shelf-life, such as chips, crackers, and pastries
• Excess caffeine and alcohol

But before you panic, hear me out. Take a look at this list again. Wouldn’t you agree that most of these foods are worth avoiding regardless as to whether you have back pain or not? I  mean, does a person living their best life wake up and eat a frosted donut, have 6 cups of coffee with extra cream and sugar, and then go on to have pizza for lunch, a quarter-pounder for dinner, and 4 jack and cokes before bed? Obviously not.

If you are health conscious and watch what you eat, the foods in the list above are things that you are generally avoiding anyways, probably without even knowing it or giving it much thought. If that’s the case (and I suspect it is!), there is really nothing further you need to do here, other than being cognizant of the fact that if you go on a bender this weekend and consume fried chicken, a tub of ice cream, and two bottles of wine, you’re probably not going to feel your best come Monday morning.

However, if you want to take things a step further, aim for an eating plan that closely follows the tenets of the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. Cut back or eliminate simple sugars (like soda and candy), beverages that contain high-fructose corn syrup (like juice drinks and sports drinks) and refined carbohydrates (like white bread and pasta).

A healthy dietary pattern is one which contains 5 or more portions of fruit and vegetables per day, is high in fiber and lean protein sources (such as chicken, beans, and fish, including one portion of oily fish per week) and is low in saturated fats, salt, sugars and alcohol. It’s also important to remember that excess body weight can contribute to inflammation.

In closing, I truly believe that you can enjoy all your favorite foods and beverages in moderation (unless of course, you have a dietary restriction due to an underlying health condition). One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. Eat well and maintain a normal body weight, and the benefits are not only a healthier back, but a healthier life.

You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.

The post If You Have Back Pain, Avoid These Foods appeared first on Healthy Back Life.

Long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to long-standing poor posture. The good news is, however, is simply just being aware that your posture needs correcting is half the battle. And with some practice and persistence, the correct posture for standing, sitting, and lying down will gradually replace your old postural habits.

This, in turn, will help you adopt a healthier body position that places the least strain on supporting muscles and ligaments during movement and weight-bearing activities, which in turn, helps prevent and correct back issues. So what are some general guidelines and tips for maintaining proper posture? Check out my Posture 101 tips below:

Sitting:

•  Keep your feet on the floor or on a footrest.
•  Avoid crossing your legs.
• Maintain a small gap between the back of your knees, and the front of your seat.
• Keep knees at or below hip level.
• Adjust the backrest of your chair to support your low and mid-back and/or use a supportive back pillow.
• Get up at least every hour to move around.

Standing:

• Bear your weight primarily on the balls of your feet.
• Keep your knees slightly bent and feet shoulder-width apart.
• Stand straight and tall with your shoulders pulled backward.
• Suck your tummy in at all times.
• Keep your head level by keeping earlobes in line with your shoulders

Lying Down:

• Find the right mattress—while a firmer mattress is generally recommended, you will need to test out what works for you, and be open to the possibility of making the proper investment in a high-quality mattress. This is worth every penny spent. Start saving now, and reap the benefits for years to come.
• Avoid sleeping on your stomach.
• Be a pro at sleeping on your side or back—if you sleep on your side, place a pillow between your legs. If you sleep on your back, place a pillow under your knees. If you alternate between both (like me!), that extra pillow will just have to do double duty!

Just wait and see… with a little bit of practice and persistence, you’ll find that learning and maintaining a healthier body position will not only help reduce your risk of injury, but also will become second nature!
You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.

The post Posture 101: Tips for Sitting, Standing, and Lying Down Properly appeared first on Healthy Back Life.

So once the initial inflammation phase of your injury is over, and you’re cleared to start moving again, before you hit the Yoga mat, I urge you to consider Pilates. But before you do, here are some things you should know:

What is Pilates?

Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s. Pilates not only fixes muscle imbalances, builds core strength, and improves flexibility, but its strategic focus is based on moving your spine in all six directions – all of which are critical for a healthy back.

Pilates is low-impact (so leave those sneakers at the door!) and combines flexibility, muscular strength, and endurance movements into one efficient workout. While many commercial fitness facilities have Pilates classes, anyone with an injury should consider pursuing a practice in a Pilates-specific studio with a trainer who specializes in sports/physical rehabilitations.

How Can Pilates Help Your Back?

Pilates focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. In particular, Pilates exercises teach awareness of neutral alignment of the spine (ie the most functionally ideal or “perfect” posture) and strengthening the deep postural muscles that support this alignment.

This concept is critically important for anyone with a back issue to understand and execute not just during their Pilates sessions, but in their daily lives. By implementing these techniques into your everyday life, which Pilates teaches you to do (and helps you obtain the muscle memory to keep doing it) you begin to fix the cause of your back problem, rather than only treat the symptoms.

How to Get Started With Pilates

I assume if you’re reading this, you have a back issue that you’re working through–therefore, I believe you would benefit from several one-on-one Pilates sessions with a certified, vetted Pilates instructor who specializes in rehabilitative Pilates. Note: many Stott-certified Pilates instructors hold this designation…you just need to do your research!

While a private session is more expensive than a group class class, the time, money, and effort devoted to learning the exercises correctly is well worth the investment (and just like anything else, after a while you will get good at it and may develop the ability to do a lot of the exercises at home). Remember: exercises performed incorrectly can make a back problem worse.

When I was first cleared for activity, I did twice-a-week, private sessions on a reformer (a fancy piece of equipment that most Pilates-specific studios have) with a Stott-certified trainer who specializes in back injury rehabilitation. After about four months, I scaled down to one private session a week, but added a reformer-based group class to the mix (these classes are small, 4-6 people). Now, that I’m stronger than I’ve ever been (thank you Pilates!), I do weekly group reformer sessions with the same crew every week, and then do my own exercises at home another 2-3 days a week.

Onward and Upward

Pilates was a key component to my back healing recovery, and now, it’s a part of my regular routine and daily life. While the investment up front was considerable, it proved to be worth it for me, and every penny was well spent. There was nothing about my healing journey that was conventional, so this should come as no surprise that I opted for Pilates over Physical Therapy (no, I’m not rich by any means and No, Pilates was not covered by my insurance, but PT would have been – so what does that tell you? Lol).

However, I urge you to follow your instincts and choose the path that is right for you. I don’t believe it needs to be a “one or the other” thing, you can always do a combination of both and see how you feel and how you progress. And of course, as always, make sure to consult with your doctor or specialist before beginning any new exercise program.

You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.

The post Pilates and Back Health: What You Should Know appeared first on Healthy Back Life.

Focus on the bad, and you move toward more bad. It’s not really rocket science, but it’s still not easy—especially when your back hurts and you can’t do any at the moment. If you’re having trouble feeling grateful at the moment, here’s some inspiration that helped me:

Gratitude Change Your Life

But it’s not just about “forcing yourself” to be a positive person when you feel like crap. It’s a monumental shift in focus that moves you from living in a state of lack, to living in a state of sheer abundance; and yes, even when your back hurts.

It instills the belief that you’re thankful for what you have, right now, in this present moment, rather than worrying about what you don’t have (or won’t have at some future point in time). In fact, it is in THIS moment, right now, when you have the most to gain by a grateful perspective on life. In the face of hopelessness gratitude has the power to energize, heal, and inspire. Truly, a grateful heart, can become the best habit you’ll ever form.

Gratitude Makes Your Glass Half Full

Now…don’t get me wrong. I always struggled with the “glass half empty” perspective throughout my life, and I am not suggesting that gratitude will come easily or naturally during a back injury. We cannot easily will ourselves to feel grateful…the thoughts we have about the way things should be are not within our control.

However, having gratitude breathes positivity into all of your events and circumstances. It reminds you that whatever it is that you’re going through, it will pass, and on the other end you’ll emerge victorious. You’ll accomplish your goals, overcome your obstacles, and become a better person, who is not only going to kick this back injury’s ass—but you will also help other kick this very same injury’s ass someday.

Gratitude Makes You a Big Picture Thinker

Physical, mental, and spiritual strength can all be derived from the simple and basic behavior of gratitude. You’re the sum of all these parts, and it’s gratitude that can help to benefit each of these parts. However, being grateful is a choice, and when disaster like a back injury strikes, gratitude provides a perspective from which we can view life in its entirety, and not be overwhelmed by temporary circumstances.

There’s an inner, big picture belief that develops when you’re truly grateful for things. It provides the peace and stillness you need to get out of the weeds, and on to the horizon.

Simple Tips for Getting Started With a Simple Gratitude Practice

Now that you know why gratitude is so important when your back hurts, here are some simple strategies that helped me transform from a miserable “patient,” to a grateful breath of fresh air.

• Don’t be picky: Gratitude doesn’t have to be saved for the “big” things in life. The habit of being grateful starts with appreciating every good thing in life, no matter how seemingly small it may seem. I’ll throw you a bone to get started: you have eyes to see this blog post!
• Practice: Sit down daily and think through five to ten things you are grateful for—studies have shown that persistence with your gratitude practice permanently changes brain patterns that lead to greater empathy and happiness.
• Write it down: After your practice session, write down your positive thoughts! Keeping a journal of all of the things you are thankful for can help you keep track of these positive thoughts. While you are putting the pen to paper, you have no choice but to consciously think about the words you are writing without other distracting, ungrateful thoughts.

Yes, a thankful perspective is hard to achieve—but with practice, you can go from self-doubting cynic, to a positive thinker who is fueled by what is, rather than what isn’t.

You’ve got this, and I’ve got your back (no pun intended)!

Xo,
Christa D.

The post Why You Still Need Gratitude (When Your Back Hurts) appeared first on Healthy Back Life.

Brady, who is still living his best life (and has 6 Super Bowl rings to prove it) at 42 years young said, “Chiropractic just makes you feel so much better. When I walk out of the clinic, I feel like I’m about three inches taller and everything’s in place. As long as I see the chiropractor, I feel like I’m one step ahead of the game.”

If the sheer realization that Tom Brady has a chiropractor wasn’t enough for you, take it from me: chiropractic care was a no brainer as it helped me avoid surgery, getting cortisone shots, and taking pain medications with potential nasty side effects. And chances are, it can help you too. Not sure how to get started? Here is how I navigated the process of finding the right chiropractor for me:

Ask for Referrals

Talk to friends, family, and acquaintances who you trust. In general, if multiple people recommend the same chiropractor, chances are good that the chiropractor is reliable. Online reviews can also be helpful, but they don’t always tell the full story.

For example, many people don’t have the will, determination, and patience to succeed in chiropractic care, and abandon it after just one or two visits if they don’t feel better instantly (and then will complain about it on Yelp to boot).

They also get pissed off if the chiropractor keeps asking them to come back, and they complain they feel “scammed” by this concept. This never fails to blow my mind. Changing your posture, structure, and your spine’s ability to move takes time. Months in fact. Trust the process.

Don’t Be Afraid to “Shop” Around

Experience matters when you’re facing the complexities of a back injury—often times it’s not just our backs that our the problem, and it’s important to find a practitioner who has the experience to treat the root cause of your issue. Obviously, the more experience a chiropractor has with a particular condition, the better your results are likely to be. Case in point: my chiropractor has been in business for over 50 years, and is 70 years old. TRUTH.

He’s done quite well for himself, doesn’t have to work, and could be sitting on a yacht right now (retired) and sipping a margarita. But instead, he chooses to help people like me, to get (and stay) healthy and strong, every day, because he truly loves what he does. Find a chiropractor who doesn’t do it for the money. You won’t regret it.

Have an Initial Consultation

You don’t know how many times I’ve heard from someone that their chiropractor didn’t take an x-ray and/or perform any type of physical consultation before they manipulated them. That is actually a terrifying prospect. How on earth can the chiropractor fix an issue, if they don’t even know with certainty what that issue is?

Also, fun fact: the Western world criticizes chiropractors who don’t send patients for MRIs. You know what I say? MRI, SHREM MER I. The truth is, a good chiropractor can usually look at an X-ray and know exactly what is going on. Take the case of a herniated disc. A standard X-ray can’t actually show if you have a herniated disc, but it can show your doctor the outline of your spine, and rule out whether your pain is caused by something else.

Based on what the pain isn’t caused from (and your symptoms, which should be clearly manifest during your in-depth physical consultation that we talked about earlier!), it’s pretty easy to connect the dots as to what the pain is caused from.

Trust Your Gut

Your know what your Mom always told you about if something doesn’t feel right, than it probably isn’t? Well, nothing could be further from the truth. Clue in to what your mind and heart are telling you after you meet your prospective chiropractor for the first time, and you won’t have trouble making a decision from there.

Finding a chiropractor is not a “one size fits all” process. But it’s a process that needs to start somewhere. So, what are you waiting for? Ready, set, go! Remember: if a chiropractor can’t touch, you, they certainly can’t change you.

You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.

The post How to Find the Right Chiropractor appeared first on Healthy Back Life.

As a life-long stomach sleeper (who learned a little too late in life that this is the absolute worst sleep position for a bad back), I had my work cut out for me. But first I needed to learn more about the different sleep positions and how they could be affecting my back health, so I could make an informed decision about how I should be sleeping to help maximize my recovery process and prevent issues from happening again in the future. Here’s what I learned:

Fact: regardless of your sleeping position, it’s critical to keep your ears, shoulders, and hips aligned – this is good posture regardless of what you’re doing! (don’t feel bad if you didn’t know this, I didn’t either).

Back Sleeping

This is arguably the best position for keeping your body aligned properly, but back sleeping was never my jam. I mean, yes, I’ll sometimes wake up in the middle of the night on my back, but I can never get to sleep starting from my back.

But if you’re able to fall asleep sleep on your back, first, go give yourself a bat on your back! (haha, no pun intendedJ), and then, place a small pillow under the back of your knees to reduce stress on your spine and support the natural curve in your lower back.

You may also need to play with different pillows to find something comforable and ergonomic for your neck. Pillows are a WHOLE other ballgame (sorry Amazon Prime, I know you hate me now from returning so many pillows, lol), and more about that to follow in a subsequent post.

Side Sleeping

There are many other benefits to side sleeping, not just a healthier back (reduced snoring, better digestion, less heartburn…sign me up!). But if you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and it will also reduce stress on your hips and lower back.

The pillow for your head should also take careful consideration, as you want to ensure your ears are carefully lined up with your shoulders and your chin is off your chest. I happen to own a special side sleeper pillow, and I also like to place a long pillow under my waist to help support my spine in this position and prevent me from moving too much.

I also like to “hug” a pillow (sorry hubby!) to help keep my chest from drooping (and thus dragging the shoulders out of their optimal sleep position).

Stomach Sleeping

Sleeping on your stomach puts pressure on the discs in your spine and puts it out of its alignment. In laymen’s terms: it’s HORRIBLE for your back. Placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment, but it’s not optimal…not to mention, that doesn’t solve the problem with your neck torqueing to one side.

Stomach sleeping is a mess, and truly, your best option is to lose some sleep now, and train yourself to sleep in a different position so you can reap the benefits later. This is what I did, and now today, I am an official side sleeper who sometimes even ends up on my back. BOO YA.

If you find yourself in a position where you know you need to change your sleep position, and want to try a new position to see if it helps, be patient. A habit like that can take a while to change, especially if you’ve been hitting the sack the same way for years.

You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.

The post Back Pain: Choosing the Right Sleep Position Matters appeared first on Healthy Back Life.

From questions about my identity, to plaguing anxiety that I would never return to my pre-injury self (and that my friends and family would desert me because of it), my emotions had officially spiraled of control. Truth be told, I knew if I didn’t get my Sh***it together sooner than later, I was well on my way to the depths of a deep depression that would be hard to crawl out of (especially given the fact my family’s history with mental illness was not on my side).

Luckily, I realized there are actually some pretty simple ways to overcome the mental barriers that active individuals can experience alongside an injury. Here are some of my favorites:

Develop Your Spiritual Muscles

I personally believe that God is in control, and nothing (I repeat: NOTHING) can stop the plan he has for our lives. Therefore, I truly believe my back injury was all part of His master plan for my life. And whatever setback you’re dealing with right now, it’s part of God’s plan for you, too. And hey, if you don’t believe in God, than it’s part of the universe’s plan for you…or part of your own higher purpose in life…but whatever you believe your plan comes from, it’s important to start making sense of the ‘madness’ that is from a higher power’s perspective.

That something is going on that bigger than yourself. That things are in motion. That this is really a SET UP, instead of a set back (ha, thank you Pastor Joel Osteen for that fun phrase!). Now that you’re in a position where you can’t strengthen your physical muscles, NOW is the time to strengthen your spiritual muscles instead.

A great way to get started is clueing into nudges, clues, and “signs” if you will, that encourage you on your spiritual journey. I am an extremely intuitive person, but until I started to develop my spiritual practice, I never noticed the strange “coincidences” that were pointing me deeper into my path. Then, once I opened my eyes (and my heart), these messages were lurking everywhere (literally – I was starting to think I was nuts lol).

But for you, it may be something as simple as having three different people recommend the same chiropractor, or connecting with an encouraging, like-minded person with exactly the same injury through a seemingly random occurrence at a coffee shop (but it was JUST what you needed at that very moment).

Regardless of where your spiritual path is leading you, stay open and aware, and you will begin to feel subtle course dictations (and corrections) as you continue to embark on your course to healing.

Get Focused (On Other Things)

Now is the time to do the stuff you always said you would. We all have things we say we want to do but life has a habit of getting in the way! Whether this is reading more, learning how to play an instrument, or even attending a paint night with a friend, now is a great time use this time to focus on that (non-active) thing that’s been on your mind for years!

If you are one who enjoys having something to look forward to (who doesn’t?!) than now is also a great time to focus on planning your next adventure.

While it may feel like you will never be physically able to do the activities you love again, you will. What are some things you have yet to discover? What or where have you always said you wanted to do/visit? Start planning and researching, read blogs, go on Youtube, do whatever it is you need to do to get yourself excited about the possibilities of the future.

However, I recommend not attaching any dates to these plans since healing is not always a predictable or linear process – this is not an exercise that is meant to put unwanted pressure on yourself and cause further stress, but is more to entice a forward-thinking, positive attitude toward the future. A future YOU WILL realize when you are better.

I hope you found these coping strategies to be helpful! Remember, there is evidence out there that we can come back both physically AND mentally stronger post-injury. So stay focused on the recovery process, maintain a positive and grateful spirit, and most importantly, have a little faith (all you need is a mustard seed, after all) that it will all work out for the best. You will come out of the other side of this injury, healthier and stronger than you’ve ever been. Now all you need to do is believe it.

You’ve got this, and I’ve got your back (no pun intended)!

Xo,
Christa

The post Mindset Strategies for Dealing with a Back Injury appeared first on Healthy Back Life.