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Overcoming Chronic Pain a Proven Mindful CBT approach

Nobody likes pain, and people go to great lengths to get rid of it. Although some physical discomfort is inevitable, a remarkable variety of medical disorders are actually maintained by our attempts to feel better. Mindfulness practice can help resolve these conditions and enrich our lives in the process.

The first structured program that taught mindfulness to patients was for chronic pain. Over the decades have been used to treat a wide variety of pain syndromes, including fibromyalgia, chronic lower back pain, chronic pelvic pain and arthritis.

The benefits are consistent and modest, but increase considerable when integrated into a comprehensive rehabilitation program.

Causes of back spasms

Back pain can come in many forms, one of the most common is back spasms. They are often the result of injuries to the tendons, muscles and ligaments in that area of the body. Sports injuries or heavy lifting is a prime causes.

It's important that any pain you are felling in assessed by a GP, who may advise medication and or the use of a professional chiropractor.

If neither of these work and your pain is persistent, lasting over several months or more, then you may want to read about the latest research.

Back Pain: What the latest research shows

Most of us assume that persistent back pain must be due to damage to the disk or other structures of the spine. After all, if we cut our finger, we see blood and feel pain. So most of us believe that back pain functions similarly, even if the injury isn’t visible to us.

Many research findings call this into question, however. Often there is a lack of correlation between the condition of the spine and the presence of pain.

In fact, many people continue to have back pain after successful surgical repair. In fact, psychological stress, and particularly job dissatisfaction, predicts who will develop disabling back pain more reliably than physical measures or the physical demands of one’s job.
What causes back pain then is often muscle tension brought about by stress and life dissatisfaction. 

A non-surgical approach

Because your pain is so intense it will be difficult for you to believe that muscle tension can actually be causing it.

It must be stressed that this does not mean that your pain is imagined, or “all in your head”. Or that you are lazy or avoiding something. Your pain is still caused by changes in the body and is, in every way, real.

The difference is in the treatment. Whereas surgery may be the only option of those who believe chronic pain is caused by irreversible structural damage, for those who are willing to try a Mindfulness based Cognitive Behaviour Program can help gradually rid you of your pain without any surgical intervention.

How the program works

At the beginning of a Mindfulness based Cognitive Behaviour Program to reduce and eliminate chronic pain you will first review the research studies and evidence questioning the connection between back pain and structural damage, followed by an explanation of the chronic back pain cycle. This is a cycle of thoughts and behaviours that contribute to chronic pain.

One you have learnt about these cycles,  basic mindfulness approaches are then introduced which will allow you to start to stop and reverse the chronic pain cycle. 

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Reach Out

Getting some assistance will your pain can help ease your suffering. Let’s discover how I can help.

If your interested in learning more, reach out to schedule a free consultation. You can share a bit about what's troubling you and I can answer any questions you might have. We'll discuss your goals and my approach and assess whether we are the right fit for each other. 


How long does it take?

Research has shown that only six mindfulness training sessions can be sufficient to increase chronic pain tolerance significantly, another study shows that a single 20-minute period of loving-kindness mediation can significantly reduce migraine pain. 

How much training do I need to do during the week?

There is evidence that training as little as 3 days of 20 minutes per day can significantly reduce pain intensity and pain-related anxiety. Together we'll work on a plan that is suitable to your needs and requirements.

What is the cost?

The current cost is the same as for any of my counselling sessions that is £40 per 50 min session.

Apart from Mindfulness what else do I need to do?

Current evidence suggests that remaining active is best practice when it comes to recovery. This means moderate exercise such as walking, swimming, yoga, or using an exercise bike. It's also important to try to stay in work even though you're in pain. Research shows that people become less active and more depressed when they don't work.
Being at work will distract you from the pain and won't make your pain worse.

Physical therapy may also help. Your GP may be able to refer you for physical therapy on the NHS, although physical therapy is only available privately in some areas.

In others, there's direct access to NHS physiotherapy without the need for a GP referral. Find NHS physiotherapy services in your area.

Your GP can also refer you for exercise referral classes, and some centres have specific classes for lower back pain.


If you’d like to find out more how Mental Wellness Counselling can help, please reach out. Whether it's mild back spasms, intense back pain, or on-going chronic pain of any type, we can help.

To schedule your first appointment, call ​01733 639 040 or email I'm here for you.