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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