This piece focuses on muscular and articular (joint) longevity and one effective way to reduce pain, drawing from my personal injury experience as a case study to illustrate how I apply these techniques with both myself and my clients.
Between 2019 and 2020, I endured severe pain caused by trigger points in my neck, shoulder, and chest, radiating up to my forehead. A diagnosed disc prolapse revealed that a spinal disc had bulged out of place into the spinal canal, irritating all the nerve roots in the region. The cervical spine plays a crucial role in feeding fibers and neurological programs to the upper extremities, head, and even the diaphragm—the central breathing muscle.
Visiting an orthopedic doctor, I was prescribed anti-inflammatories and six rounds of 20-minute physiotherapy. Questioning the use of medication, I realized that numbing the pain might hinder recognizing improper posture, potentially worsening the situation in the long run. This led me to reject the anti-inflammatories, recognizing pain as a meaningful signal rather than a mistake in evolution.
The subsequent physiotherapy, although well-intended, failed to provide lasting results. Sessions, lasting only 20 minutes, did not allow for a comprehensive therapeutic approach. Seeking alternatives like osteopaths, yoga therapists, and massage therapists proved futile.
Convinced that finding a sustainable solution was essential, I decided to pursue further education in Kinesiology—studying the science of movement, rehabilitation, and sports performance. Recognizing the need for discipline and commitment in rehab, I adopted a holistic approach emphasizing:
1. Mobilization of the spine in all relevant directions, vertebra by vertebra.
2. Stretching tight muscles under the guidance of a health professional.
3. Conditioning core musculature.
4. Gradual return to strength training, avoiding weights until the spine is mobile, core is active, and posture is stable.
The crucial aspect was self-initiated action, as I found that the magic happens when we have the skill to do the relevant work ourselves. While therapy has its place, active rather than passive engagement in one's health yields multiple benefits.
In summary, my rehabilitation process involved:
1. Mobilizing joints regularly for improved mobility.
2. Stretching tight muscles under professional guidance.
3. Strengthening essential supporting musculature.
4. Adhering to a diet and lifestyle that promotes overall well-being.
Remember, the core plays a key role in alleviating load from joints. This journey, though taking years, has been revitalizing. It turned my injury into an opportunity for lifelong fitness and vitality.
So, in essence, my experience taught me the importance of self-initiated action for a healthier, pain-free life.
Thank you for reading. I hope this gives you some valuable insight on how to manage and rehabilitate injury and pain.
All the best,
Hadi