Don't Scratch the Itch – Resolve Pain by Avoiding the Source of Irritation

Colin O'Banion, DPT
Nov 9, 2024
3 min read

Updated: 6 days ago

In my approach to holistic physical therapy, a key concept I emphasize is what I call “Don’t Scratch the Itch.”

If you're dealing with chronic pain—particularly those with spine issues or sciatica—you may unknowingly aggravate your injury by repeatedly engaging in movements or stretches that feel helpful but actually perpetuate pain and inflammation. This concept is especially relevant if you're seeking effective, long-term relief for chronic lower back pain, where ongoing irritation can hinder true healing. As a spine specialist, I often guide clients to adjust or eliminate aggravating activities, allowing the body to heal without the interference of repetitive strain.

The Cycle of Irritation

Take lower back issues as an example. If you're dealing with lumbar spine or disc problems, you may rely on stretches like the pigeon pose or forward bending, believing these movements relieve your discomfort. While these stretches may provide you with temporary relief, for the majority of my patients with chronic spine pain, they actually aggravate the spine, perpetuating pain and inflammation.

Think of the pattern logically. An area feels tight, and instinctively, it seems the right stretch will relieve that. You find a stretch that hits the spot, and it feels better—but only briefly. Soon, the tightness returns, and you keep stretching, sometimes for months or even years, with no lasting relief. If you step back, it becomes clear: the approach isn’t working.

Instead of chasing temporary relief, focus on true resolution by assessing which movements, stretches, and postures might actually be contributing to the irritation. Be your own body detective, examining patterns with honesty and clarity. Often, it takes guidance from a skilled physical therapist with a comprehensive approach to recognize these patterns and design an effective solution—especially when addressing complex spine health issues such as those involving discs, nerve roots, or scoliosis.

The Analogy of Scratching an Itch

Think of it like a mosquito bite. Scratching the bite brings instant relief, but it ultimately makes the itch come back stronger. Similarly, stretching an area that's already inflamed can perpetuate the cycle of pain. Just like with the bug bite, relief can only come when you stop the behavior that’s causing irritation.

How to Break the Cycle

In physical therapy, effective treatment often comes down to a simple principle: identifying what you need to add and what you need to remove. The solution is simple in theory but requires mindful application. Here's how you can start breaking the cycle:

Stop Doing the Irritating Movement: Sometimes relief comes within days of stopping. Other times, it takes weeks or even months, depending on how deep-seated the irritation has become.
Modify Activity: Working with a therapist to identify movements or activities that exacerbate your pain allows for a customized plan that promotes healing instead of irritation. Advanced manual therapy techniques, along with methods like shockwave therapy, can also be integral parts of a comprehensive treatment plan, as they often address soft tissue restrictions and promote healing at a deeper level.
Comprehensive Evaluation: Chronic pain often involves multiple irritants. A full evaluation helps identify contributing factors, making it easier to tailor a holistic approach that includes lifestyle, posture adjustments, and activity modifications. A well-rounded evaluation addresses not only physical exercises but also environmental and lifestyle factors that contribute to lasting pain relief.

When to Seek Help

If chronic pain is interfering with your life, consider seeing a clinician who can guide you through a thorough assessment.

A skilled clinician helps you recognize which activities or stretches might be exacerbating your pain and works with you to develop a plan to address and resolve the root cause.

Holistic physical therapy provides a framework for addressing not only immediate symptoms but also the underlying lifestyle and environmental contributors to chronic pain. For more specific issues—whether it’s sciatica, scoliosis, or even joint-specific pain such as bunion pain—advanced therapeutic techniques and manual therapy can offer significant, long-lasting relief.

“Don’t Scratch the Itch” is about finding long-term relief by breaking the cycle of irritation.

Start Working with a Physical Therapist

If you are ready to let go of temporary fixes and invest in sustainable healing, contact me at Colin O'Banion Physical Therapy in Boulder, CO. As an experienced therapist taking a holistic approach, I can support you in your journey to a pain-free life.