Understanding Back Pain: How Sensitisation Affects Your Recovery
Back pain is not always a direct result of ongoing tissue damage. In many cases, sensitisation—where the nervous system becomes hypersensitive to stimuli—plays a significant role in prolonged discomfort. Sensitisation occurs when the nervous system amplifies pain signals, making even minor movements feel painful.
Research shows that persistent pain can lead to changes in the brain and spinal cord, causing an overactive pain response. These changes can result from previous injuries, psychological factors such as stress or anxiety, and even long periods of inactivity. Understanding sensitization is the first step toward effective pain management. By recognising that pain does not always equal damage, individuals can adopt a more proactive approach to their recovery.
The diagnosis of central sensitisation relies predominantly on there being a "disproportionate pain experience". All this means is:
Is the pain you are experiencing out of proportion to what the pain-generating stimulus SHOULD be causing?
Strategies to manage sensitisation include graded exposure to movement, cognitive-behavioral techniques, and structured exercise programs. Graded exposure involves slowly reintroducing activities that may have previously triggered pain, allowing the nervous system to adapt over time. Cognitive-behavioural techniques help address the fear of pain and build confidence in movement.
Incorporating relaxation techniques, such as mindfulness and deep breathing, can also help calm the nervous system and reduce pain sensitivity. Education plays a critical role in managing sensitisation, empowering individuals to take control of their pain and work towards a pain-free life.
Key Takeaways:
Sensitisation can prolong pain beyond tissue healing.
Gradual movement exposure can help desensitize the nervous system.
Exercise and education are key to long-term recovery.
Research:
