Yoga and Pain Management Techniques
Research has been telling us again and again that meditation and yoga aren’t just good for our chakras—they actually do a decent job at alleviating pain. A groundbreaking 2011 study featured in the ever-impressive Journal of Neuroscience let us in on a little secret: mindfulness meditation reduces pain sensitivity even better than good old morphine. Fast forward to 2017, and a study from Boston Medical Center had yoga trouncing chronic low back pain with physical therapy in a surprising twist. The study included low-income participants who all found themselves using less pain medication and experiencing satisfaction (whatever that means) and the same quality of life as those in physical therapy. More reviews in that same year had yoga positively kicking neck pain to the curb, while also uplifting quality of life and mood for those with chronic neck issues.
The story doesn’t end there. More studies have lent their support to the idea that yoga and meditation are not just good side dishes, but the main course in managing both pain and mental health. A 2020 study had 28 brave souls finding that mindfulness and hatha yoga can indeed improve those ever-present symptoms of chronic pain and depression. Dr. Marske, in a stroke of brilliance, suggests these mindfulness practices are a literal balm to restore both the mind and body to a better state without those pesky pharmaceuticals. And let’s not forget a delightful 2022 randomized control trial that bucked the trend and revealed mindfulness meditation reduces pain by getting right into the noggin and messing with the brain’s pain signal pathways, tossing aside old ideas about the necessity of opioids.
And yes, there are even more tales of yoga’s triumphs over chronic fatigue syndrome, carpal tunnel syndrome, and systemic lupus erythematosus. Techniques like mindfulness meditation and breath awareness? They’re not just fads, they are ways to tell your body’s sensations from real pain—a revelation, I know!
When it comes to working with pain in yoga, it’s critical to listen inwards and reject any ideas of competition. Truly, teaching students to engage in inner listening and harnessing the power of breath awareness could enhance their ability to interpret what their body is trying to whisper to them. As these daring practitioners progress, they’ll learn to distinguish between discomfort that leads to growth and the kind of pain nobody asked for, earning a deeper understanding of their limits. Naturally, starting with gentle moves and pacing will be key to nurturing their yoga journey.
It turns out that our pain perception is as much a state of mind as it is a physical sensation, and mindful breathing can play tricks on that pesky pain experience. Some suggest beefing up those muscles around painful areas while coaxing relaxation out of opposing groups for a bit of relief. Yoga’s endgame with chronic pain is a holistic package deal: physical exercise meets energy regulation and mental health practices. Sweet deal, right?
The truth is, pain is that unfathomably complex phenomenon that requires a nuanced, integrated approach—melding movement, breathwork, and mindfulness practices. This synthesis could very well lead to smoother motions and a stronger mind-body rapport, which we all dearly need to reduce pain and enrich our lives.
For a deeper dive into working with pain in yoga, feel free to check us out at: ashtanga.tech/study-guide/adaptation/pain/working-with-pain-in-yoga/.