The Dosed Exposure Framework
Manage pain through dosed exposure
The Dosed Exposure Framework is a approach to managing pain by gradually exposing oneself to activities that may trigger pain, while also taking regular breaks to rest and recover. This framework emphasizes the importance of listening to one's body and not pushing through pain. By dosing exposure to potentially painful activities, individuals can build resilience and reduce their risk of injury.
- Listen to your body and don't push through pain
- Gradually expose yourself to potentially painful activities
- Take regular breaks to rest and recover
- Assess your current activity levelTake stock of your current activity level and identify areas where you may be putting unnecessary strain on your back.Pro tipKeep a journal or log to track your activities and pain levelsWarningBe honest with yourself about your limitations and don't push through pain
- Gradually increase exposure to potentially painful activitiesStart by introducing small amounts of activity that may trigger pain, and gradually increase the intensity and duration over time.Pro tipStart with short sessions and gradually increase the length as your body adaptsWarningDon't overdo it - listen to your body and take regular breaks
- Take regular breaks to rest and recoverMake sure to take regular breaks to rest and recover, especially after engaging in activities that may trigger pain.Pro tipUse this time to stretch and foam roll to help your body recoverWarningDon't skip rest days - they are crucial for allowing your body to recover
Dr. McGill recommends walking after meals to help reduce the risk of back pain. This can be as simple as taking a short walk around the block after dinner.
Dr. Stuart McGill developed this framework through his work with patients who were struggling with back pain. He found that by gradually exposing them to activities that may trigger pain, while also taking regular breaks to rest and recover, they were able to build resilience and reduce their risk of injury.