Fibromyalgie - Rückenschmerzen

Rücksicht auf meinen Rücken

Fibromyalgie – Rückenschmerzen – wer kennt das nicht

Mit meiner Fibromyalgie kamen auch die Rückenschmerzen und das ist ziemlich typisch für die Erkrankung. Seit einigen Wochen quälen mich allerdings Rückenschmerzen, die nicht nur mit der Fibromyalgie zu tun haben. Sie rühren von einem  “Bandscheibenvorfall her, der jetzt fast zwei Monate zurück liegt. Die Anwendungen, die ich weiter unten beschreibe, sind auch gut gegen Fibromyalgie – Rückenschmerzen.

Nachdem ich aus dem Bundeswehrkrankenhaus Berlin entlassen wurde, bin ich dann doch dem Rat meiner Ärztin gefolgt (manchmal hat sie auch ganz gute Ansätze und Idee) und habe eine stationäre Schmerztherapie im TWW – Berlin gemacht. Dort habe ich gute Therapien bekommen. Großartig und hilfreich war der sogenannte Schlingentisch , den man früher in fast jeder Physiotherapiepraxis sehen konnte, der aber zu mindestens in Berlin von der Bildfläche verschwunden ist. Schade, denn speziell für Menschen mit Bandscheibenvorfall ist der Schlingentisch eine Wohltat und lindert den Schmerz. Es entlasten den ganzen Rücken und die Wirbelsäule und bringt Sauerstoff in die Bandscheiben. Auch die Massagen und Fangopackungen waren super und ich durfte jeden Tag ins Bewegungsbad. Nach einer knappen Woche ging es mir merklich besser und ich konnte kleine Sparziergänge unternehmen.  

Trotzdem war ich die ganze Zeit etwas deprimiert, die Stimmung im Dreibettzimmer war nicht gut und ich wollte so schnell wie möglich nach Hause. Ich habe immer wieder mit negativen Gedanken zu kämpfen gehabt, wie “Warum ist ausgerechnet mir das passiert?”, “Das wird ewig dauern, bis ich wieder fit bin und meine ursprüngliche Mobilität erlange” und “Ich will nicht mehr, ich halte das nicht aus!”. Zum Glück hatte ich mein geliebtes  Bullet Journal und meine Stifte dabei, so dass ich mir durch meine Notizen bewusst wurde, wie viel Glück ich eigentlich habe, weil meine Selbstheilungskräfte noch so gut funktionieren. Nicht nur die Ärzte, sondern auch das Pflegepersonal waren sichtlich beeindruckt von meinen Fortschritten, weshalb ich auf meinen Wunsch hin früher entlassen wurde. 

Ich war mir ganz sicher, dass ich zuhause die besten Voraussetzungen für eine Fortsetzung der Therapien besitze und es mir gelingen wird meinen Rücken zu stärken und gesund zu werden. 

Das hat anfänglich auch gut geklappt, bis zu dem Punkt, an dem ich offensichtlich zu viel gemacht habe und nicht achtsam genug war. Eine falsche Bewegung, ich spüre so etwas wie ein Knacken im Rücken und in dem Moment weiß ich, dass wieder etwas passiert ist. Eine Ischialgie in der rechten Seite! Sehr schmerzhaft und wie ich feststellen muss, sehr hartnäckig. 

Für mich bedeutet der Bandscheibenvorfall und alle seine Folgeerscheinungen ganz klar ein Cut, ein Warnschuss. Er zwingt mich in die Knie und sagt mir in aller Deutlichkeit: “Nimm mehr Rücksicht auf deinen Rücken!” Nur, wie nehme ich Rücksicht auf meinen Rücken und wie kann ich ihn gleichzeitig stärken? Was ist zu viel und was zu wenig? Die Rückenschmerzen zwingen mich dazu, mich oft hinzulegen, gleichzeitig ist viel liegen kontraindiziert. Ich habe für mich einige wichtige Gedanken dazu aufgeschrieben und ein “Programm” daraus entwickelt, welches ich die nächsten Wochen verfolgen möchte. Die von mir zusammengestellten Punkte sind nichts neues, aber vielleicht sind sie trotzdem hilfreich und ihr lasst euch davon inspirieren. 

TOP 1: Achtsamkeit 

Rücksicht auf meinen Rücken kann ich im Prinzip nur nehmen, wenn ich meinen Rücken gut kenne und ein Gefühl dafür habe, was er braucht. Jede Grenze, die er mir zeigt, wahrnehmen und achten. Das gelingt mir am besten, wenn ich mir Zeit nehme in mich hinein zu spüren. Dazu gehe ich entweder im Liegen oder Sitzen mit geschlossenen Augen innerlich einmal die ganze Wirbelsäule durch. Ich stelle mir jeden einzelnen Wirbel vor und spüre hinein, versuche heraus zu finden, wie es dem Wirbel, der gesamten Wirbelsäule geht.

TOP 2: Imagination

Das kannst du mit einer Art Meditation oder Imagination verbinden. Ich stelle mir zum Beispiel vor, das frisches heilsames Wasser jeden einzelnen Wirbelkörper umspült und mit neuer Energie auffüllt. Du kannst dir auch eine goldene Flüssigkeit oder Honig vorstellen oder einfach nur Licht. Das ist Geschmackssache. 

TOP 3: Entspannung 

Einmal am Tag nehme ich mir Zeit für eine Entspannungsübung. Im Moment mag ich den “Bodyscann” von Jon Kabat Zin besonders gerne. Die geleitete Meditation findest du unter den Namen “MBSR Body Scann Achtsamkeit” bei YouTube. 

 TOP 4: Bewegung 

Obwohl ich weiterhin Rückenschmerzen habe, ist sanfte Bewegung ein wichtiger Schlüssel zur Heilung. Dabei darf ich die Achtsamkeit nicht verlieren. Bei einigen Dehnungsübungen ist es erlaubt und sogar gewünscht, leicht in den Schmerz zu dehnen. Aber Achtung! Ich neige leider dazu zu übertreiben und das zeigt mir mein Rücken sofort. Für mich sind ganz leichte Dehnungen aus dem Yoga und im Liegen sehr gut. Ich schone dadurch meine Wirbelsäule und kann die Dehnungen ganz achtsam ausführen. Zweimal zehn Minuten am Tag sind schon ausreichend.  

TOP 5:  Aquafitness

Bewegung im Wasser – Aquafitness oder auch nur Aquajogging sind perfekt. Ich bewege mich total gerne im Wasser, allerdings ist Aquafitness nicht so unbedingt mein Ding. Ich schwimme lieber zügig meine Bahnen. Zugegebenermaßen ist Aquafitness aber viel effektiver und du trainierst deine Rückenmuskeln, ohne die Wirbelsäule zu belasten. Inzwischen gehe ich dreimal die Woche entweder zum Kurs oder ich betreibe Aquajogging. 

TOP 6: Wärme

Wärme, Wärme, Wärme! Ich benutze ein Kirschkernkissen, ein elektrisches Heizkissen und wenn ich unterwegs bin ein Wärmepflaster. Außerdem gehe ich nach dem Aquafitness in die Sauna. 

TOP 7: Massagen 

Massagen – ich massiere mich selbst und benutze dazu Schröpfgläser. Schröpfen regt die Durchblutung an und das Bindegewebe wird ordentlich mit Sauerstoff versorgt, so dass Schlacken freigesetzt werden und es lösen sich Verklebungen im Bindegewebe. Besonders am Gesäß und den Oberschenkeln geht das prima alleine. Einen ähnlichen Effekt hat das Rollen auf der Faszienrolle, damit bin ich aber im Moment noch ganz vorsichtig. 

 

Ihr fragt euch bestimmt, warum ich, wenn ich das mir auferlegte “Programm” eingehalten habe, trotzdem einen Rückfall bekommen habe? Die Frage ist berechtigt. Ich habe einen typischen Fehler gemacht und dachte, ich könne ebenso gut putzen, Staub wischen und einkaufen gehen.

Achtsamkeit im Alltag zu üben ist eine große Herausforderung für mich.

 

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  117. My experience working for Consumer Genius was extremely disappointing. Although I completed all my job responsibilities and worked hard, I haven’t received my salary for four months. Despite trying to contact the company several times, I haven’t received a response or any explanation for the delay. It’s not only unethical but also illegal to withhold employees‘ salaries. This conduct reflects poorly on the company’s professionalism and respect towards their workforce. I strongly advise anyone against working for this company or considering any business dealings until they show a genuine commitment to treating their employees with respect and paying their salaries on time.

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  130. Another thing I’ve noticed is the fact that for many people, low credit score is the results of circumstances outside of their control. By way of example they may have already been saddled with illness so they have substantial bills for collections. It can be due to a occupation loss or even the inability to work. Sometimes divorce process can really send the finances in the undesired direction. Many thanks sharing your notions on this site.

  131. Furthermore, i believe that mesothelioma is a extraordinary form of melanoma that is generally found in those people previously familiar with asbestos. Cancerous tissues form in the mesothelium, which is a shielding lining that covers many of the body’s organs. These cells generally form inside the lining of the lungs, stomach, or the sac that really encircles one’s heart. Thanks for giving your ideas.

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  138. Also a thing to mention is that an online business administration course is designed for scholars to be able to easily proceed to bachelor’s degree programs. The 90 credit college degree meets the lower bachelor college degree requirements so when you earn your current associate of arts in BA online, you will get access to the most up-to-date technologies with this field. Several reasons why students need to get their associate degree in business is because they may be interested in this area and want to obtain the general schooling necessary in advance of jumping right into a bachelor education program. Thanks alot : ) for the tips you really provide inside your blog.

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  141. I have learned quite a few important things as a result of your post. I’d also like to mention that there may be a situation that you will have a loan and never need a co-signer such as a U.S. Student Aid Loan. But if you are getting financing through a traditional bank or investment company then you need to be made ready to have a co-signer ready to allow you to. The lenders may base their decision using a few factors but the most important will be your credit score. There are some loan companies that will also look at your job history and decide based on that but in most cases it will be based on on your scores.

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  150. One important issue is that if you find yourself searching for a education loan you may find that you’ll need a co-signer. There are many conditions where this is true because you should find that you do not possess a past credit score so the loan provider will require that you’ve someone cosign the loan for you. Interesting post.

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    Mini Football es un divertido juego en el que jugaremos partidos de menos de tres minutos, para poder amenizar los ratos muertos disfrutando de una buena jornada. Los controles son sencillos, lo puede correr cualquier teléfono sin necesidad de que sea potente y es uno de los juegos que más está arrasando los últimos meses en Play Store. Para mejorar tu plan de suscripción a PlayStation Plus Extra o Deluxe, tan solo tienes que comprar una suscripción de ese nivel. Pagarás una tasa prorrateada para traer tus pagos al nivel de tu nuevo plan durante el resto del periodo de la suscripción de pago. Actualmente tenemos la posibilidad de obtener juegos de pc desde paginas web y plataformas de juegos, estas ultimas son las más usadas, en las que podrás tener todos los juegos desde una misma app organizados en una biblioteca donde podrás jugar a juegos exclusivos través de ellas.

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