Yoga for Chronic Pain Management: Gentle Movements for Soothing Discomfort
, by Sandesh Prasannakumar, 9 min reading time
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, by Sandesh Prasannakumar, 9 min reading time
Chronic pain is a long-term and widespread condition that is considered to be one of the toughest enemies of mankind. Management of chronic pain has in the past often involved the use of drugs, physical therapy and, at times, surgery. Nonetheless, recent years have seen people use other methods of dealing with their chronic pain and yoga is among the most preferred therapies. Yoga is an evidence-based mind-body approach to managing pain, which originated in India and involves a combination of postures, breathing exercises and meditation. Read this article to understand how yoga is applied to relieve chronic pain using non-strenuous movements and breathing exercises.
Chronic pain is described as pain that extends beyond three to six months or beyond another person’s normal lifespan. It may be caused by arthritis, fibromyalgia, neuropathy, back pain and many other conditions. Chronic pain is not limited to the physical aspect, but it has the potential to alter emotional and mental health as well. Common medical approaches involve targeting symptoms and seldom deal with sources of pain. Yoga on the other hand applies an intensive pattern that treats chronic pain both physically and mentally.
Focus on gentle movements when practicing yoga for pain management. Make sure it does not exacerbate your pain. Here are some yoga poses that can be particularly beneficial.
Child’s Pose is a restorative pose. It gently stretches your back, hips, and thighs. It can relax and help reduce tension in the body.
Cat-Cow Pose is a gentle flow between two poses. This can increase spinal flexibility and relieve tension in the back and neck.
Bridge Pose strengthens your back, glutes, and hamstrings. It can open your chest and shoulders. It can help alleviate lower back pain.
Legs Up the Wall is a restorative pose. It promotes relaxation and reduces swelling. This can also reduce discomfort in your legs.
This pose gently opens your hips and groin. It can be very soothing for your lower back.
Seated Forward Bend stretches your spine, shoulders, and hamstrings. It promotes relaxation and can help reduce anxiety.
In addition to physical postures, yoga incorporates breathing techniques (pranayama) that can help manage chronic pain:
Deep belly breathing helps activate the parasympathetic nervous system, promoting relaxation and reducing stress.
This technique balances the nervous system and calms the mind, which can help manage pain.
Mindfulness and meditation are integral parts of yoga that can significantly impact chronic pain management:
Body scan meditation helps increase awareness of physical sensations and promotes relaxation.
This meditation fosters positive emotions and reduces stress, which can alleviate pain.
Yoga offers a holistic approach to managing chronic pain through gentle movements, breathing techniques, and mindfulness practices. By incorporating yoga into your daily routine, you can improve your flexibility, strength, and circulation, reduce muscle tension, and enhance your overall well-being. Whether you are new to yoga or an experienced practitioner, the key is to listen to your body and practice mindfully, ensuring that your movements and postures are gentle and supportive of your pain management goals.
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