Manage Back Pain: Focus on What You CAN Do

Managing Back Pain Starts in the Mind

Managing back pain can be a frustrating and sometimes discouraging journey. For many, it feels like their body is holding them back from enjoying a full life. However, one effective way to regain control is to shift the focus away from symptoms and instead focus on activities and accomplishments. An activity chart is a practical tool to help track your movements and identify patterns that work for you. This approach encourages you to look at what you can do instead of what you can’t, an empowering shift that can make a big difference in both mindset and results.

Why Track Activity Instead of Symptoms?

While tracking pain and discomfort is often suggested for people with chronic pain, it can inadvertently make pain the central focus. Instead, tracking activities focuses on achievements and abilities, empowering you and helping you build a positive mindset.

Here are a few reasons why an activity-based chart can be so effective:

• Shifts focus to the positive: Instead of seeing a list of pain episodes, you’re creating a list of what you could accomplish each day.
• Encourages movement: Focusing on what you can do lets you stay active and engaged. Both are essential for managing back pain.
• Identifies patterns: Activity tracking helps you notice which activities tend to flare up your pain and which help you feel more robust or flexible.
• Builds consistency: Seeing what you’re capable of can help you create a routine that strengthens your back and reduces your pain over time.

How to Create an Activity Chart to Manage Back Pain

Here’s how to create an activity chart that will empower you to manage your back pain and keep you moving forward with a positive outlook.

Step 1: Choose Your Chart Format

The first step is to decide how you want to track your activities. There’s no “right” way, so choose the most manageable and most motivating format.

Here are a few suggestions:

• Digital Spreadsheets: Apps like Google Sheets or Excel can be set up with customized columns and rows to organize your daily activities.
• Paper Chart or Journal: A simple notebook or planner can be just as practical if you prefer pen and paper.
• Mobile Apps: Some apps allow for custom tracking, so you can adapt them to fit your needs.

Step 2: Set Up Your Activity Categories

Decide on the key activities you’d like to track each day. The goal is to focus on movement and positive actions rather than limitations. Examples might include:

• Morning Stretching Routine: If you do specific stretches in the morning, log them in detail. This could include stretches for your lower back, hamstrings, or any other routine that helps you loosen up.
• Walking Distance or Steps: Track your walking distance in minutes or steps. Walking is a great low-impact way to stay active.
• Core Exercises: Since a strong core can support your back, include any exercises you do that build core strength.
• Daily Activities: Note activities like cooking, cleaning, gardening, or even carrying groceries, as these movements engage your body.
• Self-Care Activities: Include gentle self-care activities, like hot or cold therapy, massages, or relaxation exercises. These activities are part of your pain management and are essential to recovery.

Step 3: Track Effort Level and Comfort

Alongside each activity, rate how manageable it felt. For example, you might use a scale from 1 to 5, with 1 being very difficult or uncomfortable and 5 being effortless or pain-free. This information is invaluable for noticing which activities support your back and which ones might need adjusting.

For instance:

1. Walking – Distance: 1 mile – Effort Level: 4 (Comfortable, slight tightness but manageable)
2. Core Exercises – Time: 15 minutes – Effort Level: 3 (Mild discomfort but overall helpful)

This simple rating system gives you insights over time about the types of movements that help you maintain or improve your comfort.

For your convenience, I’ve created an activity chart that you can download and print. It will help you monitor the effects your daily activities have on your level of pain and discomfort. Download your FREE activity chart

Step 4: Make Notes on Patterns

At the end of each week, take a few minutes to review your activity chart. Look for patterns.

You may notice:

1. Certain activities seem to improve your comfort and ease of movement.
2. Days with specific routines (like morning stretches) lead to more productive or less painful days.
3. Some activities consistently cause discomfort, signaling they might need to be modified or replaced.

These insights can guide you toward a routine that works for your body rather than against it. You may also start to see how even small changes in activity levels affect your back, helping you fine-tune what’s right for you.

Step 5: Set Realistic Goals

Setting achievable goals can help you build momentum and keep progressing. These goals don’t have to be grand; they could be as simple as aiming for a short daily walk or trying a new stretching routine twice a week. Remember, the key is to build habits that keep you active, engaged, and optimistic about what you can do.

Examples of realistic goals might include:

• Walking for 10 minutes without stopping
• Doing a complete stretching routine three times a week
• Avoiding prolonged sitting by taking short breaks every 30 minutes

Step 6: Celebrate Small Wins

An activity chart isn’t just about tracking—it’s also a tool for celebrating progress. When you see what you’re accomplishing, even on challenging days, you reinforce a positive relationship with movement and resilience. Small wins add up over time and can build your confidence to take on new challenges.

Moving Forward: Stay Encouraged

Back pain is complex, and it can be easy to feel stuck. But with an activity chart, you have a tool to help you focus on growth, strength, and what your body can do. Over time, these positive shifts build a more proactive, hopeful approach to managing your pain.

Remember, you’re not alone in this. Every step you take counts. By focusing on activities and patterns, you’re not just managing your pain, you’re building a healthier relationship with your body that prioritizes movement, positivity, and strength.

Here’s a few videos to help you with back pain management:

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