Seven key lessons from “Healing Back Pain” by Dr. John Sarno
“Healing Back Pain: The Mind-Body Connection” is a book written by Dr. John Sarno that presents an innovative approach to treating back pain.
If you are struggling with chronic back pain, Dr. John Sarno’s book offers some important insights that can help you better understand the nature of your pain and find new ways to manage it.
Overall, the book emphasizes the importance of recognizing the role that the mind plays in physical health and offers practical strategies for addressing back pain based on this understanding.
Here are seven of the major lessons from the book that may be helpful to you:
1. Repressed emotions cause real pain
Your back pain is often caused by tension and repressed emotions, rather than physical problems with your spine or muscles.
Dr. Sarno explains that back pain is often a symptom of Tension Myositis Syndrome (TMS), a condition in which emotional stress and psychological factors cause physical pain in the body, particularly in the back.
This pain is real and can be very debilitating, but it is not caused by a physical problem in the body.
Dr. Sarno believes the brain creates pain as a distraction to divert attention away from repressed emotions or psychological conflicts.
By focusing on these underlying emotional issues, you can reduce your pain and eliminate the need for traditional medical treatments.
Dr. Sarno cites a number of cases in which patients who were suffering from chronic back pain were able to trace their pain back to repressed emotions, such as anger, guilt, or anxiety.
For example, he tells the story of a patient named Elizabeth who had been experiencing chronic back pain for years. Through therapy, Elizabeth was able to identify that her pain was linked to her feelings of guilt about not being able to care for her mother who was suffering from Alzheimer’s disease.
By acknowledging and addressing her guilt, Elizabeth was able to reduce her chronic back pain.
2. Mind and body are interconnected
Your mind and body are interconnected, and psychological factors such as stress, anxiety, and emotional trauma can manifest as physical pain.
Dr. Sarno emphasizes that the mind and body are intimately connected and that emotional stress can have a powerful impact on your physical health.
Your thoughts, emotions, and physical sensations are all interconnected, and that psychological factors such as stress, anxiety, and emotional trauma can manifest as physical pain in the body.
Dr. Sarno explains that your body’s physical response to stress, such as increased muscle tension and decreased blood flow which leads to mild oxygen deprivation in the muscles and results in pain and other symptoms.
Learning to manage stress and address emotional issues can help you reduce your pain and improve your overall health.
Dr. Sarno cites studies that have shown that chronic pain sufferers often have higher levels of anxiety and depression than non-sufferers.
He also notes that certain personality types, such as perfectionists or people-pleasers, are more prone to developing chronic pain.
For example, he tells the story of a patient named David who had been experiencing chronic back pain for years. Through therapy, David was able to identify that his pain was linked to his need to be perfect and his fear of failure.
By addressing his perfectionism and fear, David was able to reduce his chronic back pain.
3. Traditional treatments don’t address underlying issues
Traditional medical treatments for back pain, such as surgery or medication, may not be effective in addressing the underlying psychological issues that are causing you pain.
Dr. Sarno suggests that traditional medical treatments for back pain, such as surgery, physical therapy, or medication, may not address the underlying emotional factors causing you pain.
He explains that these treatments may only provide temporary relief and that the pain will likely return unless you address the underlying emotional issues.
Dr. Sarno suggests that surgery or medication may even worsen the pain by reinforcing the idea that there is a physical problem that needs to be fixed.
He explains that Tension Myositis Syndrome (TMS) is a common cause of chronic back pain that can be treated through a variety of mind-body techniques.
For example, he describes the case of a patient named Tom who had been experiencing chronic back pain for years. Through therapy and the use of mind-body techniques,
Tom was able to identify and address the emotional factors that were contributing to his pain. As a result, his chronic back pain was significantly reduced.
4. Emotional and psychological issues contribute to pain
To heal your back pain, it is important to address the emotional and psychological issues that are contributing to your pain, such as fear, anger, and stress.
Dr. Sarno encourages patients to identify and address their repressed emotions and then develop strategies for managing stress and anxiety.
He notes that fear of pain can actually perpetuate chronic back pain. When individuals are afraid of experiencing pain, they often engage in behaviors that can exacerbate their pain, such as avoiding physical activity or seeking out medical interventions that are unnecessary.
Dr. Sarno tells the story of a patient named Mary who had been experiencing chronic back pain for years.
Through therapy, Mary was able to identify that her fear of pain was actually making her pain worse.
By addressing her fear and learning to tolerate her pain, Mary was able to reduce her chronic back pain.
5. Accept and address psychological factors
Accepting that your pain is caused by psychological factors and not a physical problem can be difficult, but it is an important step in the healing process.
Dr. Sarno acknowledges that accepting that the pain is caused by psychological factors can be challenging if you have been told that your pain is due to structural abnormalities in your spine or muscles.
However, he explains that accepting this perspective is an important step in the healing process, as it allows you to focus on addressing the emotional issues that are contributing to your pain.
Once you are able to accept this view, you may be able to move forward with the healing process and find relief from your pain.
Dr. Sarno explains that these issues are often at the root of chronic pain and by addressing them, you can significantly reduce your pain.
For example, he tells the story of a patient named Michael who had been experiencing chronic back pain for years. Through therapy, Michael was able to identify that his pain was linked to his fear of abandonment and his need to be needed.
By addressing these emotional issues, Michael was able to reduce his chronic back pain.
6. Apply mind-body techniques
Mind-body techniques can be effective in reducing your tension and managing your pain.
Dr. Sarno recommends a variety of mind-body techniques, such as deep breathing, structured writing, meditation, and visualization, to help you reduce tension and manage pain.
He believes these techniques can help you reduce your reliance on medication and other traditional medical treatments.
By practicing these techniques regularly, you may be able to reduce your reliance on medication and other traditional medical treatments.
For example, Dr. Sarno describes the case of a patient named Jane who had been experiencing chronic back pain for years.
Through the use of mind-body techniques, Jane was able to reduce her stress and anxiety, and as a result, her chronic back pain was significantly reduced.
7. Knowledge is power
Education and knowledge about the mind-body connection and the nature of back pain can be empowering.
Dr. Sarno believes that educating oneself about the mind-body connection and the nature of back pain can be empowering and help you take an active role in your healing process.
By understanding the psychological factors that contribute to their pain, you can develop strategies for managing stress and addressing emotional issues. This can lead to long-term healing and improved quality of life.
For example, he describes the case of a patient named Mark who had been experiencing chronic back pain for years.
Through education and understanding, Mark was able to identify the emotional factors that were contributing to his pain and was able to reduce his pain significantly.
Alleviating chronic back pain
Connecting with others who have experienced similar pain and have successfully healed can provide encouragement and support.
Dr. Sarno emphasizes the importance of support and connection in the healing process. He suggests that individuals connect with others who have experienced similar pain and have successfully healed using mind-body techniques.
Support groups, online forums, and other resources can provide encouragement and support for individuals who are struggling with chronic back pain.
By connecting with others, individuals can share their experiences, gain knowledge and insight, and feel a sense of belonging and validation.
Self-compassion and self-care are also important components of the healing process.
If you are experiencing chronic back pain, Dr. Sarno recommends you practice self-care activities such as yoga, exercise, and spending time in nature.
He also encourages you to practice self-compassion by being kind and gentle with yourself, and by acknowledging your pain without judgment.
By practicing self-compassion and self-care, you can reduce stress, anxiety, and tension in the body, and support your healing process.
Your healing process may not be linear, and setbacks and flare-ups may occur. Dr. Sarno emphasizes that this is a normal part of the healing process and should not be a cause for discouragement or giving up.
By continuing to practice mind-body techniques, address emotional and psychological issues, and practice self-care and self-compassion, you can support your healing process and continue to make progress toward reducing and managing your chronic back pain.