Track with sleep cycle, try to average 8hrs
Less sleep increases sensitivity to painful stimuli and is associated with the onset of chronic pain problems.
Most people start to move towards a more “pro-inflammatory” state at less than 7hrs sleep
Aim for a 1g of protein a day for each kg of healthy body weight.
100g of meat, fish or nuts will give you approx 20g of protein as a rough guide.
Look to get this from animal sources where possible. Nuts are an acceptable substitute for 1 portion a day.
3 eggs will provide approx 21grams
Ideally you would split this...
Psychosocial symptoms are important predictors of those that do worse with chronic low back pain.
Currently the prevailing view is that psychosocial symptoms drive systemic inflammation.
Psychosocial problems increase inflammation, and inflammation increases psychosocial symptoms.
Psychosocial treatments decrease inflammation and reducing inflammation improves psychosocial symptoms.
The relationship is bidirectional and we should remember this when dealing with patients with psychosocial symptoms.
Explaining this relationship to patients may reduce the stigma associated with psychosocial...
Mindfulness is basically the western term for meditation. The practice has moved from weird hippies only, to being used by CEOs and professional sport, and is now being studied fairly extensively. This blog will focus on the relevance of mindfulness to chronic low back pain. Outlining the benefits and how to start a mindfulness practice.
Psychological stress can directly influence the musculoskeletal, endocrine, immune and nervous systems through the limbic system modifying chronic pain (Macphail 2014). Psychosocial risk factors for low back pain (LBP) chronicity are well known to lead to worse...
C-Reactive Protein (CRP) is best known as an acute phase protein and is typically assessed in most general blood work. High sensitivity CRP (hsCRP) may be a useful clinical marker of chronic inflammatory states in musculoskeletal conditions. It appears that it is raised in inflammatory chronic low back pain (CLBP) and associated with reduced pain thresholds, weakness and reduced function. It is also possible CRP could contribute towards the development and maintenance of CLBP by activating the complement system which increases peripheral nociception. Diet and lifestyle factors can promote...
Manipulating the diet to help reduce chronic pain symptoms remains an attractive option. However, to date there is a paucity of research on the topic. A previous article of mine addressed the key literature around low back pain and diet. However, recent research has hinted at a potential role for manipulating the polyamine content of the diet in improving chronic pain symptoms.
The polyamines are spermine, spermidine, and putrescine. They are biogenic amines, similar in structure to the biogenic amine neurotransmitters, histamine, serotonin, dopamine, epinephrine and norepinephrine. The main...