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SMART Goals and Chronic Pain: What are your goals?
Chronic Pain | Last Active: Mar 23 12:44pm | Replies (100)Comment receiving replies
I have done this sort of thing on my own for some time now. My one disappointment is that I cannot get out and walk. I was on steroids for vasculitis for 5 1/2 years before they determined I didn't have it! The damage from the steroids includes diabetes, osteopenia, spinal stenosis, tooth damage, weakened muscles, bones, tendons (torn tendon that cannot be repaired because it would just tear out again), and more. I am gaining weight due to inactivity. I am doing more that I was two years ago. I work around the house (dishes, cleaning, etc), but cannot stay on my feet more than 5-10 minutes. I wanted to get a back brace that would support the spinal stenosis and lumbar pain I experience, but have been advised against it by my doctor. I would use it only to get out and walk - the 5 minutes would be a good starting point for me. They want to inject my back but they want to use steroids. After a lot of long hard thought I decided I have enough damage from steroids. I have decided to learn to live with it, which I am doing (plus my husband had his back injected and ended up with arachnoiditis - don't want to add to my problems). My only other goal is to do some walking. Distraction is a help. I am an author, I knit and crochet, I read, but these all add to my sedentary lifestyle, which I am trying to change. I am gaining - I was doing nothing 2 years ago. If I could just get out and walk some, I could accept the rest. I may go ahead and get that back brace anyway - it's not like I would be wearing it 100% of the time.
Replies to "I have done this sort of thing on my own for some time now. My one..."
@janie6696 Hello and thank you for joining the conversation. Good for you for no longer wanting steroid injections. It certainly sounds like your body has been damaged enough and now could benefit from calming your central nervous system. Your goal of walking 5 minutes is a perfect place to start.
I commend you on recognizing your sedentary lifestyle and its contributions to your debilitations. Behavioral changes no matter your feelings or thoughts is what helps get the ball rolling. Practicing behavior daily, such as eating, breathing and exercise, helps to become habitual.
Graded exposure is used to assist in tackling feared situations, activities or objects due to anxiety, such as walking for 5 minutes. Perhaps you add 1 more minute the next day or every other day, or after a few days. Ease into what your body allows until you can gradually build to find your plateau.
During my sedentary time and deconditioning I used my small driveway to walk. I started slow and added 1 more lap as I could. Nature is great distraction, along with fresh air. Are you able to get outdoors to walk? How has your goal of walking 5 minutes been going?
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Hi Janie - It sure is tough when activities we used to take for granted are "out of reach."
When I was rehabbing from surgery (several times), walking was one of the things I missed the most. To get started, at first I would just walk to the mailbox & back (probably 150-200 feet) and just kept adding a little every few days until I was finally back on track. By the time I could walk our entire cul de sac, my neighbors had taken notice and were cheering my progress!
With your bone and spine issues, long walks may be permanently off your list, but do you think a couple of short strolls each day are doable? Do you live in a house, or an apartment?
Sue