7 Ways to Battle Chronic Pain with Yoga

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Can Yoga Improve Chronic Pain?

Many people turn to Yoga for peace of mind and healthy well-being. But, do you know that Yoga can have an opposite effect on the brain as chronic pain? Chronic pain leads to rapid changes in the brain that often lead to depression or one of its symptoms, such as anxiety and insomnia. Chronic pain can impair the cognitive function and lead to a severe complication in the social as well as the personal life of a person. Recent research has highlighted that Yoga if practiced regularly, can have the opposite effect on the brain and relieve chronic pain.

Various brain imaging studies have highlighted that chronic pain affects the volume of gray matter in the brain as well as on the integration of white matter connectivity. The gray matter is the place or house to the neurons in the specific region of the brain. The white matter creates a channel of communication across the various areas of the brain.

In the case of chronic pain, the volume of the gray matter reduces significantly leading to problems like emotional instability, decreased cognitive function, and memory impairment. Also, patients with chronic pain have higher-connectivity of the white matter, which often leads to negative emotions. Studies have found that yoga has the potential to bulk up gray matter vie neurogenesis as well as strengthen the connectivity of white matter via neuroplasticity, indirectly, helps reduce the intensity of the pain and significantly affects an individual’s pain tolerability.

7 Ways Yoga Reduces Pain

Here are seven different ways by which we can reduce pain with Yoga:

  1. Yoga is a qualified method to decrease physical pain by mild to moderate exercise.
  2. Yoga helps to improve the sense of well being and energy level by boosting the flow of oxygen to the brain and other tissues of the body.
  3. Deep breathing together with physical activity of yoga helps relax tensed muscles of the body.
  4. People with certain medical conditions like arthritis can ease up the pain by the moderate movement of the muscles. Such people are often advised to practice stretching regularly.
  5. Practicing yoga daily can affect an individual’s response to pain. It also helps reduce the fear or perception of the pain.
  6. Chronic pain often worsens the ability to manage everyday stress. Practicing yoga can help regulate both pain and tensions of day to day life.
  7. Yoga help boosts a positive attitude towards life and thus helps fight off the depression that might be triggered by chronic pain.

What To Expect In Your First Yoga Class

A yoga session usually lasts from 50 to 90 minutes. But, regular yoga practice for 10 to 20 minutes at home is also enough to fight off chronic pain. The yoga should be started with a simple breathing exercise to prepare the muscles for different asanas. It is essential to hold the body in a correct posture in all the asanas to achieve the best results. As a rule of the thumb, never push the body beyond the comfort level. If you feel any pain take a pause and if the pain continues discontinue performing the asana. The yoga session ends just like it begins with breathing exercise and meditation.

Top 6 Yoga Asanas To Fight Off Chronic Pain

Supta Matsyendrasana: Performing the asana daily in the morning for 30 to 60 seconds can help relax the tensed muscles of back and hips. The asana also helps to remove toxins from the body and to pump in a fresh flow of blood. The asana is also known as the supine twist pose.

1. Supta Padangusthasana

The asana is similar to a stretching exercise in which you stretch your toes with the force of the hand. Also known as the reclined hand to toe pose is an incredible way to battle stiffness of the back. Patients with arthritis can practice the asana for relief from the pain in the knees and hips. The asana is also said to beneficial to high blood pressure patients and women with a painful menstrual cycle.

2. Upavistha Konasana

The asana can help deal with the stiffness of the joints and de-stressing. It is best to practice the asana in the morning with an empty stomach and with clear bowel for twists and bends. Upavistha Konasana is also known as the Seated Angle Pose.

3. Navasana

The asana requires the participant to position himself in the position of a boat sailing in the river. It is a ‘V’ shaped pose performed for improved digestion and stimulating thyroid glands. The asana can help strengthen the abdominal muscles as well as hamstrings. The asana also is known as the Boat Pose is a stress reliever.

4. Sethu Bandhasana

The Sethu Bandhasana is a type of asana in which the chest and neck are stretched upward to place the body in a bridge-like position. The asana has been found beneficial in strengthening buttocks, improve blood circulation, calm the central nervous system, and fight off signs of depression.

5. Trikonasana

As the name suggests, you put your body in a triangular position during the Trikonasana asana. The asana stretches the arms and thighs as well as shoulders. It is a great asana to fight off anxiety. Performing the asana daily for 30-60 seconds can help enhance the mental and physical equilibrium as well as stamina and energy.

6. Garudasana

Garudasana also is known as the eagle pose helps remove rheumatism and sciatica. The asana strengthens calves and helps fight off cramps in the calf muscles. The asana is also said to be beneficial for neuro-muscular coordination.

Use Yoga to Combat Chronic Pain

Yoga is an exercise of mind and body that combines meditation, breath control, stretching and strengthening of muscles. What makes yoga stand out from most other physical activities is its ability to enhance mental fitness while boosting the physical fitness of a person.

You can modify Asanas to meet the requirement of the individual. There are no hard and fast rules for performing yoga. A person even on a wheelchair can perform simple yoga asanas to relax the mind and release stress. However, it is essential to consider the physical limitation while performing any of the asanas to prevent any injury.