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Chronic pain is a common complaint that affects both the mind and body. In 2011 the Institute of Medicine reported that 100 million American adults suffer from chronic pain conditions. According to research, more than 1.5 billion people worldwide suffer from chronic pain.
What causes chronic pain?
There is no reason for pain. Chronic differs from acute pain in that pain signals continually trigger the nervous system, which can last for days, weeks, or even years. Acute pain triggers the nervous system to alert the body to a problem, but the symptoms disappear. Here are some of the causes of long-term pain:
-Bad posture
-Muscular imbalances
-Mental and emotional stress
-Incorrect gait/movement patterns
-Injuries
-After surgery
– Disease side effect (e.g. cancer, arthritis)
-Nervous or central nervous system damage
-Previous injuries
-Muscular tension
-Sententary lifestyle
-Dehydration
However, some people live with pain without physical problems or pathology. In this case, researchers have conducted many studies to examine how one's thoughts and emotional states are associated with pain.
The connection between mind and body
Living with chronic pain is not a pleasant experience. Research suggests that people with chronic pain often live in a constant state of fear, anxiety and depression. The mind and body work synergistically to connect the body's various systems. When the body is in pain, the mind becomes negative and focuses on the pain. When the mind is negative, it is common for chronic pain to flare up. When pain flares up, the body activates the “fight or flight” response, which triggers thoughts about pain and the need to escape the pain. When the stimulus continually affects the body, the mind emotionally responds to and becomes preoccupied with pain.
It is important to try to figure out what is causing the chronic pain. When chronic pain is present, it is ideal to be aware of what physical or emotional stimuli are affecting the body. To help determine or find the root cause of pain, ask yourself the following questions:
-What situations or scenarios trigger my pain?
-What was I thinking when my pain flared up?
-What movements (or lack thereof) did I make that caused my pain to flare up?
-When does the pain not affect my body?
– Are there certain environments (or climates) that trigger and/or relieve the pain?
-When I am in pain, does my mood or behavior change?
-How do I rate my pain on a scale of 0 to 10 (10 being the worst) in stressful situations?
These questions are useful when answered honestly without self-judgment or criticism.
Mind-body approaches to pain
Those who suffer from chronic pain can reduce (and better manage) pain by stimulating the relaxation part of the central nervous system. In contrast to the fight or flight response, which is a function of the sympathetic nervous system, various movement and mind-body modalities stimulate the relaxation response, which is a function of the parasympathetic nervous system. By entering a relaxing state, the muscles can release hormones that have a positive effect on mood. When it comes to pain, relaxation techniques can reduce inflammation and train the brain to respond differently when pain flares up.
The following modalities are believed to stimulate the relaxation response:
-Yoga
-Pilates
-Meditation (visualization, progressive muscle relaxation, guided imagery)
-Deep breathing
-Aquatic therapy
-Trigger point therapy (myofascial release)
-Mind-body therapies (acupuncture, massage, Rolfing, occupational therapy, manual band therapy)
Mindful approaches support emotional reactivity and hypersensitivity to pain. These exercises and forms of therapy deeply integrate concentration, attention and awareness of what the mind and body are experiencing. It allows a person to focus their attention on the task at hand rather than focusing or focusing on the pain. If a particular modality is not successful, it is worth finding another modality that works rather than giving in to the pain. These therapies also allow people to accept and focus on their strengths rather than worrying about the limitations caused by pain.
When in doubt… Breathe it out
When you are stressed or in pain, connect with the breath. The breath allows you to relax at any time and in any place. Next time you're feeling stressed, try this "emergency" breathing exercise: Slowly inhale five times (count 1 to 5), matching each inhaled movement to the count. Next, exhale slowly for five counts (count 5 to 1), matching the exhalation with each count. It is ideal to focus your breath on areas where the pain occurs. For example, if you have hip pain, imagine the breath rising from the diaphragm through the stomach to the hip area. This deepens the breath and includes visualization techniques.
Overcoming or treating pain is achievable. The severity of the pain determines the length of the journey, whether you want to heal from an injury or better manage your stress. Remember to remain optimistic during times of pain and stress and always consult your doctor for the best treatment and care plan.