How I Overcame Chronic Back Pain Without Surgery: A Journey to Healing Through Understanding
A Journey to Healing Through Understanding
For several years, I dealt with persistent low back pain. At first, it was manageable, but over time, the pain worsened to the point where I could no longer enjoy my normal activities. I tried physical therapy, which helped ease the pain temporarily, but it wasn’t a long-term solution. Desperate for relief, I made an appointment with a spinal surgeon.
X-rays revealed that two of my vertebrae were misaligned, and the disc between them was compressed, putting pressure on my nerves. The surgeon recommended trying steroid injections to reduce the swelling and pressure. I underwent three rounds of these injections, but unfortunately, they didn’t work. Eventually, I decided to move forward with spinal fusion surgery, where the vertebrae were fused and the disc was replaced.
While recovery was slow and painful, after three months, I was able to return to my normal activities, completely pain-free. I continued with physical therapy to strengthen my back and core muscles, which helped immensely. However, two years later, my familiar lower back pain started to return. Before long, I was in as much pain as I had been before the surgery.
I went back to my spinal surgeon, who ordered another X-ray. The results were puzzling: my spine was perfectly fine. The hardware from my surgery was still in place, and there was no obvious reason for my pain to return.
I tried physical therapy again. While I felt some relief during the sessions, the pain always returned. Some days were manageable, while others were unbearable. My physical therapist eventually referred me to Dr. Norene Christensen at Four Pines Physical Therapy for an evaluation.
After talking with me for a while, Dr. Christensen introduced me to the work of Dr. Howard Schubiner and recommended that I watch a few of his videos. Dr. Schubiner’s research offered new insights into why we experience pain, particularly long after the body has healed. What he explained felt like the missing piece in my journey, so I decided to dive deeper and bought his book, Unlearn Your Pain.
Dr. Schubiner’s approach explores how the brain generates pain signals not only in response to injury or disease but also in response to emotional stress or perceived danger. According to him, after a significant injury, the brain can form nerve circuits that continue to fire and cause pain, even after the tissues have healed. These circuits can be triggered when the brain senses emotional “danger,” and this can happen for years after the injury.
People who have experienced trauma—such as PTSD, childhood abuse, or sexual assault—are more likely to suffer from chronic pain because their brains are more sensitive to perceived danger. Though I hadn’t experienced major trauma, Schubiner also identified personality traits that could make the brain more sensitive. When I went through his list of 16 traits, I realized I had 12 of them!
Unlearn Your Pain is more than just a book—it’s a workbook designed to help people understand why their brain is reacting the way it is. It guides you through writing and thinking exercises to uncover emotional triggers and teaches techniques to calm the brain’s pain circuits. One technique that worked particularly well for me was “talking” to my brain.
For example, when I went to lift something heavy, I would say out loud, “This will not hurt.” And it didn’t hurt. When I felt an ache in my back, I would tell myself, “I am fine, my back is fine, I am in no danger.” The pain would disappear. By verbally reassuring myself, I was able to over-ride the pain circuits, and gradually, the pain stopped controlling my life.
Understanding that my brain was responsible for perpetuating the pain was incredibly empowering. That realization alone reduced my back pain by 75%. After completing the exercises in Unlearn Your Pain, watching videos, and practicing these techniques consistently, I am now completely free from back pain.
For anyone who has dealt with chronic pain, the feeling of relief and control is priceless. I am now able to manage my pain, rather than let it manage me. My journey showed me that true healing comes from understanding the mind-body connection, and I am forever grateful for the guidance of Dr. Christensen and Dr. Schubiner’s work. If you’re struggling with pain, this approach could be the key to reclaiming your life.
Take the First Step Toward Pain-Free Living
If you’re struggling with chronic pain and feel like you’ve tried everything, Four Pines Physical Therapy may be able to help. Contact us today to learn more about our holistic approach to pain management and how we can support your journey to recovery.