In recent years, Yoga has gained traction online as a restorative option for people from all walks of life. There is increasing evidence that the sport, especially when combined with mindfulness practices such as meditation, may help to lessen symptoms of chronic pain, anxiety, and even relieve depression. Today, we’ll look over some of the latest advice about using yoga to alleviate chronic pain.
The Science
Recent literature reviews have suggested that yoga may be an effective tool for lessening fibromyalgia symptoms. While the recommendation was weak for use as a primary therapy, medical experts seem to acknowledge yoga’s overall benefits as a meditative movement practice for mindfulness-based stress reduction.
For those with chronic lower-back pain, a review conducted in 2020 found that twenty out of twenty five of the studies reviewed found significant positive results for the reduction of pain, as well as of psychological distress. Similarly, another meta-analysis of ten randomized controlled trials found that the majority of trials showed an improvement in range of motion, pain intensity, quality of life, and overall mood.
There is also evidence to support the use of yoga and other mindful-movement practices in addition to conventional therapies can help with the management of arthritis pain. Some potential benefits include improved strength and flexibility, reducing knee arthritic symptoms, and promoting general wellbeing in patients.
Further, the practice of yoga may aid in sleep. Sleep deprivation due to chronic pain is often a contributor to ill mental health.
Recommended Approaches
Yoga is widely regarded as a safe exercise for healthy people, however as with any new physical activity injuries may still occur. It is advised that you speak with your doctor before beginning any new exercise, and that yoga should only be attempted (especially at first) under the guidance of a qualified instructor.
If you choose to try yoga to manage your chronic pain, there are some approaches that would be beneficial to keeping yourself safe and achieving the maximum relief that you can.
First, most yoga instructors should offer a modified version of each pose. Starting with this modified pose before you know what your body can handle is best, as it is often a lower impact version that requires less strength and flexibility.
It is also important to keep in mind that some poses may need to be skipped entirely in accordance with your specific abilities, particularly the poses that require greater strain on one supporting leg or greater twisting of the spine.
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