Chronic pain, defined as pain which lasts longer than three months and is classified as a disease itself, is a major medical concern for aging Americans. Past injuries, surgeries, physical disabilities, chronic disease, and even a sedentary lifestyle can result in chronic pain and/or inflammation. Living in frequent pain can be a stress inducer, and in contrast, mental stress can increase the experience of physical pain. Many methods of treatment can influence the perception of chronic pain, and as many physicians now know, practicing yoga on a regular basis can alleviate the severity and potentially eliminate it.
Western medicine offers a variety of options for chronic pain and stress management through pharmaceutical drug prescriptions. Common prescriptions include Opioids, or more accessible over-the-counter drugs like NSAIDS (non steroidal anti-inflammatory drugs like Ibuprofen, Aspirin, and Naproxen sodium) to reduce the symptoms of pain, or to temporarily reduce inflammation; however, pain reduction from drug use does not improve or ”cure” the condition that causes chronic pain. The danger of using pharmaceutical drugs for pain relief is a long term cost, which is much higher than what you initially pay for at the pharmacy, and are referred to as “side effects”. Unfortunately the term “side effect” doesn’t impart what can be serious, and often permanent, damage to the body with sometimes fatal consequences.. “Oral non-steroidal anti-inflammatory drugs (NSAIDs) have established gastrointestinal, cardiovascular, and renal risks…” while Opiates put patients at risk for substance abuse in addition to their common side effects. Anti depressant and anti-anxiety drugs are also extremely detrimental to overall health and can be quite dangerous, with so called “side effects” resulting in suicidal tendencies and other behavioral distortions.
In contrast, one of the most effective methods of natural and beneficial pain relief comes from within the body itself. Through physical movement, either short intense intervals or prolonged, gentle activity, the body can produce its own (endogenous) pain relief through the release of endorphin and dopamine neurotransmitters, reducing chronic pain both during and after exercise. Endogenous endorphins block perception of pain, while dopamine produces mood enhancement that can alleviate the experience of chronic pain. These neurotransmitters do not cure disease, but with consistent physical activity, pain can be alleviated and conditions that cause pain can be improved, and even resolved, by reducing chronic inflammation while building strength in muscles, improving mobility of joints, and increasing density of bone.
So where does yoga come into the picture? It’s now common for doctors and physical therapists to recommend yoga as a treatment for chronic pain and inflammation. Studies demonstrate the effectiveness of yoga to reduce inflammation, improve joint mobility, and build muscle strength through low impact physical movement.
Breath is integral to the function of yoga. Slower, deeper breath patterns lower the heart rate and decompress the central nervous system leading to perceived relaxation and reduction of stress in addition to many more physiological health benefits. A study published by the Hunter Pain Clinic in Australia states “Investigations into the physiological effects of slow breathing have uncovered significant effects on the respiratory, cardiovascular, cardiorespiratory and autonomic nervous systems.“
Performing yoga asana (the physical aspects of yoga) includes prolonged holding of postures and transitioning from one pose to another. Both of these aspects of a physical yoga practice increase the cardiorespiratory process. Yoga asana builds strength while lengthening muscles and increasing joint mobility through repetitive deep flexion and extension of the musculoskeletal system.
In addition to the physical benefits of yoga, there are the mental and emotional aspects which aid in reduction of stress and alleviating physical pain. A daily or even just twice weekly physical yoga practice along with daily meditation can have significant long term benefits for the practitioner.
The meditative and philosophical aspects of yoga fundamentally change how a person responds to stressful situations and can offer a holistic approach to navigating challenges in life while maintaining balance of body and mind. Yoga cultivates a deeper sense of gratitude and overall well being through increased self awareness and presence of the current moment. This enhanced appreciation of life offers a sense of well being and an ability to maintain harmony in relationships, with others and with the self.
1 Reid MC, Eccleston C, Pillemer K. Management of chronic pain in older adults. BMJ. 2015 Feb 13;350:h532. doi: 10.1136/bmj.h532. PMID: 25680884; PMCID: PMC4707527.
2 Russo MA, Santarelli DM, O'Rourke D. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017 Dec;13(4):298-309. doi: 10.1183/20734735.009817. PMID: 29209423; PMCID: PMC5709795.
This article by Kat Severi was originally published as a monthly column piece for Vernonia’ s Voice, a small town newspaper located in Vernonia, Oregon