Mindfully Living with Sciatica

How I've learned to cope with chronic pain, one breath at a time

Whenever someone asks me how I deal with my sciatica pain, I usually say "mindfulness." More often than not, I get a blank stare in return. So, let me explain what that means for me.

What Mindfulness Means to Me

For me, mindfulness is about facing what's happening right now without trying to judge it, fight it, or run from it. With my sciatica, it means acknowledging the pain for what it is, not what I wish it weren't.

My Personal Mindfulness Toolkit

Here's how I put this into practice:

1. Facing Reality: I admit the pain is there. I wouldn't say I like it, but I'm not pretending it doesn't exist.

2. Getting Curious: Instead of just calling it "awful pain," I try to notice what it feels like. Is it sharp? Dull? Does it come and go? This helps me separate what I'm feeling from how I react.

3. Checking My Reactions: I pay attention to how I'm responding. Am I tensing up? Getting annoyed? Just noticing this, without beating myself up about it, often helps me relax a bit.

4. Focusing on Breath: When the pain flares up, I tune into my breathing—not to distract myself but to stay grounded in the moment, pain and all.

5. Taking It Moment by Moment: Rather than worrying about how long this will last, I ask myself, "How is it right now?" Often, it's better than I feared.

6. Widening My Focus: While I don't ignore the pain, I also notice other things, such as the comfort of my hands resting or a pain-free spot. It reminds me I'm more than just my pain.

7. Being Kind to Myself: I try to be gentle with myself, acknowledging this is tough without piling on guilt for not handling it "better."

Strategies That Help Me

Sometimes, when the pain feels overwhelming, I use these approaches:

1. Exploring Sensations: I try to notice how the pain changes. Does it spread or shrink? Is it hard or soft? This helps me see it could be a more solid, unchanging thing.

2. Checking My Attitude: I ask myself, "How am I dealing with this right now?" Sometimes, just noticing if I'm frustrated or scared can help me relax.

3. Taking It Breath by Breath: Instead of worrying about the future, I focus on right now. I might tell myself, "Just for these ten breaths, I'll be with what I'm feeling."

4. Finding Comfort: I look for places that feel okay or even good in my body. It reminds me that pain isn't everything I'm experiencing.

5. Imagining Space: Sometimes, I picture the pain floating in an ample, open space. It sounds odd, but it can make the pain feel less consuming.

These aren't magic solutions, but they help me navigate challenging moments. They remind me that while I can't always control the pain, I can change how I respond to it.

The Reality Check

Let's be clear: mindfulness doesn't make the pain vanish. It's not about reaching some zen state where pain doesn't bother me. It's about being with my experience as it is, without making it worse through resistance or avoidance.

Some days are more complex than others, and that's okay. The goal is to change my relationship with pain so it doesn't run my life. But this approach has helped me live with sciatica with a bit more ease and a lot less added suffering.

Finding Help

If you're curious about using mindfulness for pain, consider contacting people who specialize in this. At Healing Arts Center in Virginia Beach, we guide people in using mindfulness for chronic pain like sciatica. We aim to help you make choices that work for you, combining mindfulness with other healing approaches.

Remember, everyone's pain journey is different. It's okay to ask for help. Mindfulness is just one tool, but for me and many others, it's been a game-changer in dealing with chronic pain.