1. For folk with persistent pain, the goal - at least in initial stages of training - has to be less about "getting stronger, fitter, better," and more about awareness + acceptance.
Without those to A's we chronically and consistently cross the boundaries of our tissues and nervous system tolerance, resulting in flare ups, set backs and frustration.
"Find the baseline of activity" has to be a priority at first, and a working thread as you continue to increase the loads.
2. General fitness programs (boot camps, fitness classes, etc) are built around 21-day adaptation cycle - which means the load (weight, number of repetitions, etc) is increased every 3 weeks. This rarely, if ever, works for folks who live with persistent pain and its ever present companion - increased nervous system tone.
Active nervous system adaptation cycle is very individual, and it hovers right around 8-10 week cycle. It helps to focus less on progress + increased loading, and focus more on process + form + execution mastery + enjoying the practice (there's brain science behind enjoyment.)
When we exercise, our bodies are flooded with endorphins - the feel good chemicals - so it is really difficult to recognize when you have crossed the tissue tolerance boundary and ventured into the "triggery" territory.
The insurance policy here is to pay attention to the "feels" and be aware of your form - when you lose your good form, you have arrived to your finish line. The trick, of course, is to know what the good form feels like...
That is EXACTLY what we practice on the mat.
As of late I've replaced words "sensitive nervous system" with "active nervous system" because "sensitive" often is correlated with "weak."
Folk who live with persistent pain are some of the STRONGEST people I know. To have the strength to carry on with your day when you haven't slept and are hurting takes INCREDIBLE strength.
3. Break down LARGE GOALS (as in: upper body strength, for example) into their smaller components.
Bicep curl requires wrist stability, bicep strength, and awareness of how the shoulder stabilizes itself. Each one of these components can be a worthy goal to focus on.
My goal right now, for example, is to build tissue + nervous system tolerance to eventually start lifting weights. I estimate that it will take me 4 - 6 month to get to where I am able to start lifting without flaring up.
4. Buy-in comes in stages.
If you've felt like your body have betrayed you before - and that's how chronic pain often feels like - it is sooooo! difficult to trust yourself to get the moves right. Honestly, I still struggle with this!
So we first begin by working with a teacher whom we trust.
Once we've become aware of our strengths and our limitations, we then begin to test our ability to do some of the things on our own.
This process of re-building your body trust is grueling, but necessary.
And it takes time and perseverance.
So if your home practice is not happening, there's a reason for that... and it often is a deeper reason than "not having the time," or "not having the space."
5. Fatigue and exhaustion are the first two signs of over-training.
If you don't heed the warning, the onset of pain usually follows.
6. Finally, if severe pain, exhaustion and sleeplessness are your constant companions, starting with the Pain Care class is your best bet. It is designed to pacify active nervous system, while offering pain + science education so that you can understand what is going on inside of you rather than being terrified by it.
So back to classes....
