Yoga And Pain - How Yoga Can Help Ease Your Pain

Yoga is an ancient practice that combines physical postures, breath practices and meditation. The aim of these practices is to help bring balance to both mind and body, but did you know that Yoga can also help with pain?

How does Yoga specifically help with pain? To answer that question, let’s look at what pain is.

What is pain?

Pain by definition - is a signal from your brain indicating that something might be wrong.

It can come in different forms such as sharp or dull, a prick, tingle, sting, burn, ache or stabbing.

It can come and go (intermittent) or be constant.

There are 4 main types of pain:

Here is a more detailed explanation about the different types of pain and how they present.

Nociceptive Pain:

Typically the result of tissue injury. Things like arthritis, structural back pain or post surgery pain fall under this category.

Inflammatory Pain:

This type of pain can be caused by an immune response in the body. It can be seen with things like gout or rheumatoid arthritis.

Neuropathic Pain:

This type of pain is nerve pain. Things like neuropathy or trigeminal neuralgia fall under this category.

Functional Pain:

This category often doesn't have an obvious trigger. Things like fibromyalgia and irritable bowel syndrome fall under this category.

Yoga and Pain

Numerous studies have shown the association between yoga and reduction in lower back pain in addition to chronic pain associated with a number of health conditions.

Pain can also be broken down into acute or chronic pain.

Acute pain happens as a response to some kind of injury or illness. Whereas, chronic pain, is an ongoing condition that has persisted for longer than 6 months.

Some people experience acute or chronic pain at different times during their lives.

Chronic pain in particular can be rather tricky to cope with. One of the reasons is that it goes beyond just the physical aspect of the body. It also affects the mind-body connection. Often with increased stress and anxiety around future flare ups or pain attacks and the fear of pain getting worse.

The good news however is that this is one of the reasons specifically why Yoga can help! Because Yoga in itself goes beyond just the physical and also incorporates the mind body connection. It also addresses the nervous system as a deeper level.

Ways that Yoga helps to reduce pain:

Breathing:

A big part of Yoga, aside from the physical postures, is the focus on working with the breath. Breathing can help to calm the nervous system and allow the body to go back to parasympathetic mode. This is where healing can occur. Many people with chronic pain also suffer from stress and anxiety related to their condition. Often worrying about when the next pain attack will occur.  What people will think of them and what they will do if they have a painful attack and are alone. Breathing exercises and Yoga can help to calm the anxiety. It gives those with chronic pain tools that they can use to calm themselves in the moment. As well as long term for sustained benefits.

Pain Perception:

Movement such as Yoga can help with the mind body connection and may affect the brain's response to pain. Yoga can also help with a decrease in how much pain interferes with a person's daily life and activities.

Flexibility and Mobility:

Yoga helps to increase flexibility and range of motion which can be important in many diseases. Some studies have shown that those who completed 2-3 months of Yoga practice, reported a reduction in pain. With improved mobility in a variety of their joints.

An Increase in Oxygen and Blood Flow: 

Movement such as Yoga helps to increase oxygen to the brain and muscles. It also aids in an increase of blood flow which can also aid in reducing pain and relieving tension in muscles.

Building Trust and Confidence: 

One particular aspect of those living with chronic pain is that they stop trusting their own body and its ability to withstand and cope in a multitude of situations. Yoga allows a person to gain trust again in their body and build body confidence and awareness.

Improvement in Strength: 

Yoga also increases strength which can be so important in many conditions like osteoarthritis, rheumatoid arthritis, fibromyalgia etc. Increasing strength allows a person to continue to carry on with activities of daily living, Without the need or strong reliance for external support. With things like walking aids, mobility devices or practitioners like chiropractors, physiotherapists etc.

My Favourite Yoga Poses for Pain Relief:

Any supported or restorative style poses can be helpful for pain relief. This style of yoga does not require a lot of physical effort or exertion. These poses also have the added benefit of helping lower stress and anxiety levels by stimulating the parasympathetic nervous system (PNS). Because you are supported by props such as bolsters, blankets, pillows, or blocks your body is better able to let go of any physical tension or effort. This creates a gentler stretch to your body and allows you to fully relax into the pose.

The long-held poses of Yin Yoga have also shown to be helpful in reducing pain and inflammation in the body and improving range of movement

Below are just a few of my favourite supported Restorative style poses.

Supported Reclined Bound Angle Pose -

Encourages abdominal breathing helping lower stress and anxiety, helps ease menstrual or menopausal symptoms, relieves tension in upper back, shoulders and neck, soothes digestive symptoms/discomfort. Helps improve sleep.

Supported Forward Bend

Helps relieve tension in the back, calms and quietens the mind, lowers stress levels by activating the PNS. Depending on what position your legs are in, forward bends can offer a nice stretch for the legs and hips.

Supported Supine Twist

Eases tension along the back, massages and soothes digestive organs, helps improve breath capacity, helps support the body’s natural detoxification processes.

Savasana/Corpse Pose

One of the most underrated yoga poses, and sadly, this pose is often skipped at the end of a yoga class when people feel like they are short on time. Savasana helps encourage deep relaxation of body and mind. It stimulates the parasympathetic nervous system (PNS) which helps lower the sensation of pain. Regular practice can help improve your sleep. The effects can be enhanced by listening to a Yoga Nidra or guided relaxation script

Overall, Yoga has many benefits to help those who suffer from pain. If you are living with chronic pain, it can be extremely helpful to work with a qualified Yoga teacher to help you get started. That way you can talk to them about your specific health conditions or injuries and locations of pain so that they can monitor and adapt the poses specifically for you. They can also give suggestions for working with and managing your pain at home with simple movement, breath and meditation practices you can do on your own. 

Do you or someone you know use yoga to help manage pain? If so, I’d love to hear about how it has helped make a difference for you.

Sam