Yoga to Relieve Pain

Pain: An unpleasant sensory and emotional experience associated with actual or potential tissue damage.

I started yoga (somewhat reluctantly) to compliment the rest of my fitness routine.  I used it mainly for recovery and flexibility.  

But as I continued to practice consistently, I noticed many other incredible benefits of yoga. Among them being yoga’s ablility to relieve pain.

A few years after beginning yoga,  I started participating in martial arts. I ended up with aches and pains in my shoulders, back and hips.  I found that yoga helped to ease these pains and also made them a less frequent annoyance.

As a yoga instructor, I get asked many questions about using yoga to relieve pain.  I never want to misinform anyone, so I became curious as to whether my experience was typical, simply a coincidence, or just my imagination! 

After a little digging, here is what I have found.  

Yoga for pain relief: acute vs. chronic pain

It is important to note that most of the research I will discuss in this post refers to yoga for chronic pain relief as opposed to acute pain.  Acute pain is a self-limited response to some kind of injury or illness. It is brought on by a real threat to the body and serves the biological purpose of protecting the body.  

In contrast, chronic pain is ongoing, lasting more than six months, and does not serve a biological purpose.   

Although yoga practices are useful in cases of acute pain (stay tuned…I will look at this in future blog posts), much of the research I will look at here concerns chronic pain issues.  Treating chronic pain usually involves multiple interventions.  Several researchers seemed interested in how yoga could be used as one non-pharmacological technique for people dealing with long-term pain. 

What I found interesting was the variety of ways in which yoga actually addresses the very complex nature of chronic pain.

Changes in brain structure and pain perception:

Observable changes in brain structures have been found in response to chronic pain.  Brain imaging studies show alterations (decreases) in gray matter volume and the connectivity of white matter in the brains of people experiencing chronic pain. 

Researchers are finding that practicing yoga has the opposite effect on the brain, counteracting chronic pain. Catherine Bushnell, PhD, a researcher in this area remarked:

To summarize the findings, yoga can produce the exact opposite brain structural changes as chronic pain.  Brain structure and function are protected and result in pain relief! 

The amazing protective quality that yoga creates for the brain may also explain another finding of this research. Yoga practitioners demonstrated a significant increase in pain tolerance and a change in pain thresholds compared to the general population.  So yoga also positively affected people’s perception of their pain. 

In addition to neutralizing changes in brain structure, yoga also balances out some of the physiological changes brought on by chronic pain.

Physiological changes of chronic pain:

Chronic pain causes hyper-excitability of the nervous system.  Think of this as nerves overreacting to otherwise normal circumstances. The brain becomes more likely to misinterpret signals as threatening and sensations as painful. 

During hyper-excitability, the activity of the sympathetic nervous system (fight or flight response) also increases.  In this state our physiology changes to help our body respond to a perceived stressor by:  

• Increasing heart rate 
• Increasing blood pressure 
• Increasing respiratory rate 
• Tensing muscles  
• Sweating  

Yoga techniques (such as gentle postures, breathing practices, and systematic relaxation) reverse the ‘fight or flight’ response and alter the pain experience by producing the ‘relaxation response’.  Yoga is known to:

• Decrease sympathetic nervous system activity 
• Decrease inflammatory markers 
• Decrease stress markers (cortisol)  
• Relax skeletal muscles 
• Increase digestive function
• Increase breath volume
• Increase flexibility, strength and endurance

Yoga’s ability to nudge the nervous system into the ‘rest and restore’ (parasympathetic) mode is believed to contribute to relief of pain symptoms in chronic conditions such as fibromyalgia, Complex Regional Pain Syndrome and chronic pelvic pain. Take a look at this previous blog post to learn about 3 poses that you can use now to shift to the calming part of your nervous system.  

So far we have seen that yoga causes changes in brain structure and physiology that improve quality of life for people experiencing chronic pain.  One last mechanism that explains yoga’s success in pain management is how it impacts psychological well-being.

Behavioral and psychological changes:

After repeated exposure to the same pain signals, the body starts to become hyper-vigilant. It is on the lookout for the next threat of pain symptoms.  This disrupts the mind-body connection, leading to feelings of anxiety, fear, worry, and depression.  All of these psychological effects of chronic pain contribute to a decrease in quality of life and can increase perceived pain.  

Yoga practices allow chronic pain sufferers to change their relationship and response to pain by supporting and strengthening the mind-body connection. Yoga and mindfulness practices:

• Increase awareness of the mental and physical state 
• Increase one’s understanding of pain 
• Increase the frequency of positive emotions 
• Increase pain acceptance 
• Improve coping skills

In one research study, the effects of an 8-week Hatha yoga intervention on a variety of symptoms in women with fibromyalgia were evaluated.  The results revealed that the yoga program reduced continuous pain and increased chronic pain acceptance and mindfulness. 

Yoga accomplishes this by teaching you how to listen to your body more closely so you can regain a sense of control and courage. These emotions gradually replace negative feelings such as fear and worry. 

In this example, yoga proved effective at managing chronic pain by addressing yet another piece of the chronic pain puzzle: the emotional and psychological aspects of coping with recurring pain. 

My conclusion?:

All of this research definitely makes me confident in giving my yoga practice credit for helping ease some of my pain issues. 

It seems that there are several research-based reasons to try yoga to manage chronic pain, especially as part of a comprehensive plan with other therapies. If you are experiencing any form of chronic pain, adding yoga to your routine and recovery may help you ease that discomfort.

Why Try Meditation for Stress Relief?

Recently, I was at a casual get-together and the subject of meditation was brought up.  It is reassuring to know that the topic of meditation for stress relief is on more and more peoples’ radar these days.  But, there is one comment I hear more often than any other when the conversation turns to meditation…  

‘My mind is just too scattered (or busy or distracted or fast-paced, etc., etc., etc.,) to meditate…it just wouldn’t work for me’.  

Here’s the thing.  Unfortunately, these days, I am convinced that everyone’s mind is too busy!  Our brains are full of never-ending to-do lists and worries and are constantly jumping from one thought to another. The pressure of these expectations and demands add up to create a continual feeling of stress and anxiety. 

And this is exactly why it is so important that we give our minds some recovery time.  Our minds need the opportunity to realize it is o.k. to momentarily step off of the hamster wheel.  We don’t need to be constantly attached to the thoughts whizzing through our heads. 

So why don’t we do it???

False belief #1: 

A common misconception that keeps people from meditating is the belief that it requires an absence of thought. 

This is not the case!

It is a quiet time to be with yourself and give your mind permission to settle a little in order to work on letting thoughts come and go. 

That’s all.  

A chance to not feel compelled to follow every thought down a rabbit hole. 

An opportunity to recognize each thought as simply a thought, not a truth or an absolute. 

A time to practice letting go of each thought without giving it any more of your energy or attention.

False Belief #2: 

Another frequent roadblock to meditation is the disheartening feeling that you suck at it.  We believe we are somehow doing it wrong and then quit before any of the extraordinary benefits have time to take hold.  

We must keep in mind that just like any other talent, activity, habit or hobby we take part in, meditation takes practice to cultivate.  And it is not easy, especially in the beginning because we are unaccustomed to it.  

So, like exercise for our bodies, we need to commit to and set aside time for a meditation practice to be successful. Meditation is not supposed to be a quick-fix.  It will take time, but eventually the advantages of taking this time will reinforce our developing habit.   

If you can get beyond these misconceptions, and are someone that is constantly stressed out or suffering with any type of anxiety, the perks of meditation can be well worth the effort of trying.

What are some of these benefits?

Improved Sleep Quality:

Living in a perpetual state of sleep deprivation seems to be the norm these days.  Lack of sleep stresses our bodies and has negative effects on our emotions and moods.

A consistent meditation practice helps counteract this by inducing a sense of peace and calm that can be carried with us throughout the day.  Meditation has also been shown to be a useful strategy to improve sleep disturbances such as insomnia and to provide more restful sleep in general.  In turn, improving your quality of sleep can alleviate symptoms of anxiety.     

Increased Levels of the ‘Feel Good’ Chemical Serotonin:

The relaxation state achieved through meditation is believed to cause the body to release a variety of neurotransmitters, including serotonin.  Serotonin is known as the ‘feel-good’ chemical that causes a sense of calm. It is a natural mood stabilizer and helps regulate anxiety.

The release of neurotransmitters, including serotonin, explains why long-time meditators report feelings of well-being and calm.

Counteracts the Effects of the Stress Response:

Many of us spend a large proportion of our time under high levels of stress.  Our bodies don’t have the ability to differentiate between the various causes of stress.  So we respond to any stress by activating the ‘fight or flight’ mode of our nervous systems.

This physiological state causes many changes in the function of the body which are productive for short term survival in life-threatening situations.  But, being in this state for long periods of time due to chronic life stressors is horrible for our health.

Meditation has been shown to counteract many of these stress responses.  Some of the healing effects of meditation include:

• Decreased heart rate
• Deeper breathing
• Lower blood pressure
• Reduction of the hormones cortisol and adrenaline
• Strengthened immune function
• Decreased inflammation 

Additional Tips:

These are just a few of the numerous benefits a meditation practice can provide. There are many, many more advantages to meditation and mindfulness that you can explore in your own practice.

Keep in mind that meditation is like any other healthy habit we try to make a part of our wellness routine.  We should strive for progress, not perfection as we begin our new practice.

As with physical fitness, healthy eating, and restful sleep, our meditation practice may wax and wane.  However, if we have taken the time to commit to daily meditation for a set period of time in the beginning however, we will learn the pros and cons of that practice. Then we can better return to meditation again and again when we become aware that we need it.

I recommend trying 5-10 minutes of meditation daily for a month. It is likely that you will be tempted to give up during this time, but remember these benefits for motivation to keep going.  Remember it is a free, impactful way to improve our health and it has no negative side-effects!

We deserve these time-outs!

So let go of expectations or notions about what you think meditation should look like or feel like and give it a chance.  

If you are looking for a place to start, you may find this article for beginners to be helpful. 

Until next time… find your sense of calm as often as you can!

How To Use Yoga for IBS? 3 Outstanding Poses Explained

If you are living with IBS (Irritable Bowel Syndrome) and digestive upset, you have probably tried countless suggestions to find relief from debilitating symptoms.  Perhaps you have heard from others that yoga can be used as part of a strategy to improve digestive wellness and are curious about how exactly yoga can help your IBS.  I hope this post, and future blog posts clarify how and why yoga can be used for IBS.

What is IBS?

IBS affects an estimated 45 million people in the United States.  This number could be even higher since IBS is difficult to diagnose because it is a disorder of bowel function rather than abnormal bowel structure.  

IBS is characterized by chronic abdominal pain, digestive distress, abnormal bowel movements and muscular spasms of the digestive tract.  It sounds pretty miserable, and it is. The unpredictable symptoms can wreak havoc on a person’s lifestyle. The disorder can make it impossible to stick to any kind of schedule.

The ever changing type and severity of symptoms may cause some to give up on the idea of exercise or fitness. Luckily, yoga is a movement practice that can actually help IBS sufferers relieve discomfort.  Yoga may be the perfect starting point if you are looking to improve your physical and mental health.  

But how is this possible???

Yoga for IBS? 

It may seem too good to be true, but gentle yoga poses can be used to relieve certain IBS symptoms, including gas and bloating.  This is reason enough for some to give yoga a try, but it gets even better! The most effective benefits of yoga for digestive health take advantage of how this ancient science masterfully reduces stress and connects you to what is happening in your body in the present moment.  

Stress and anxiety are extremely common triggers that can lead to an IBS ‘flare-up’ (period of symptom worsening).  This makes sense when we consider the importance and complex nature of the ‘brain-gut axis’.  We have all experienced this connection when we sense ‘gut feelings’ about situations or get butterflies in our bellies when we are nervous.  

Unfortunately, IBS seems to involve some sort of miscommunication between our nervous system and our digestive tract.  In other words, our brain-gut axis has been disrupted. The nerves of the gut become oversensitive and can overreact to changes in our physical and emotional states. Keep in mind that the gut-brain axis is a two-way street. As a result, it is not always clear if chronic digestive dysfunction creates the higher levels of anxiety or the other way around.  

However, one fact is clear. If we can decrease stress levels by calming the nervous system with yoga postures and breathing, we can also calm an irritated gut and shift towards a healing state.  

A regular yoga practice can also help you tune in to sensations in the body and develop a better sense of cause and effect for your body.  These connections make you more aware of patterns in your body’s responses to certain foods or habits that might be making your symptoms worse.  Learning what these triggers are and responding to them earlier can help you avoid bouts of IBS altogether.   And this means more symptom-free time! 

Poses you can try now:

Want to start reducing your emotional and physical symptoms of IBS? Let’s look at 3 yoga postures that can be used as part of a longer sequence, or on their own.  These poses were chosen for their ability to soothe digestive symptoms, release tension in your abdomen, lower stress levels and allow you time and space to communicate better with your body. While moving into and holding the poses be sure to maintain a focus on steady, smooth breathing.

Grab a mat and give these a go!

Wind-relieving pose:

Fitting name, right?  And it lives up to it.  Try this pose anytime, and especially if you are feeling gassy or bloated.  It can provide instant relief.

1.  Lie on your back with legs extended and your arms at your sides. 
2. As you exhale, draw both of your knees to your chest and clasp your hands around them, giving them a slight hug in towards your abdomen.
3.  Keep hold of your right leg and release your left leg back down to the ground and extend it out long. Gently press your lower back against the ground. 
4.  Hold this pose as you breathe slowly and deeply (aim for 5 breaths). Try to keep your knee in line with your body, not at an angle across the body.
5.  Bend your left knee to your chest and give both knees another squeeze towards your abdomen before switching sides and releasing your right leg to the ground as you breathe evenly for 5 more breaths.
6.  After you’ve held the pose with your left leg bent, pull both legs in again for a breath before releasing them both down.

Child’s pose (balasana) variation:

1. Start on hands and knees. Bring your big toes to touch and separate your knees a comfortable distance apart. You might find that having your thighs/knees a little closer together makes this variation more effective. Feel free to experiment and find what works best for your body and your symptoms! 
2. Before lowering into traditional child’s pose, make fists with your hands and place them against your lower belly (knuckles facing your abdomen). Refer to the picture below.
3. On an inhale, grow tall through your spine, imagining that you are creating space along your entire spinal column. 
4. On an exhale, move your hips back towards your heels and allow your forehead to rest comfortably on the floor or a block or blanket placed in front of you. Your torso will rest between your thighs or on the thighs, depending on the distance you have between the knees. Your fists will be applying light pressure to your abdominal region.
5. Bring your awareness to your belly and release tension there while focusing on your breathing (5-10 breaths).  
6. If you find it helpful to your symptoms, gently and slowly move the fists to other areas of the belly or use the fists to ‘massage’ the low belly.

High lunge twist:

1. Come into a high lunge position on the ball of your back foot, with your feet about hip-width apart and parallel to the long edges of the mat.  
2. Open your arms up into a goal post position with palms facing forwards. 
3. From this position, turn the belly into a twist by rotating the torso towards the thigh of your front leg.
4. Remain here for 3-5 full breaths before unwinding from the twist and stepping the back leg to the front of the mat.
5. Repeat the above steps on the second side. 

I hope you are able to find time to add these poses into your day if you are suffering with digestive symptoms such as bloating, pain and distention.  Feel free to leave any questions about these poses or other comments below. Also, always check with your health care provider before starting any new fitness routine.

I use these postures in addition to others as part of my own fitness routine when my IBS and SIBO (small intestinal bacterial overgrowth) symptoms flare up. I find that they do help ease discomfort, lower my anxiety and improve my overall outlook.

You can read more about my journey with IBS and SIBO in a recent blog post.

Interested in even more ways you can calm your IBS flare-ups?  Be sure to download my FREE guide that describes 5 ways you can better manage your stress to decrease your IBS symptoms.  Just click the image below for more information.

As always, thanks for taking the time to learn more about your digestive health and taking action to improve your wellness! Until next time…wishing you great gut health.