July 22, 2021
![8 Yoga Poses for Chronic Pain Relief by Happify + Dana Santas CNN Yoga Expert and Creator of Radius Yoga (see attached screenshot for how we designed this double logo last time) You're probably aware of yoga’s stress-relieving capabilities, but you may not know its role in pain relief. Increasingly, research is supporting yoga as an effective pain-relieving practice for those suffering from chronic conditions like fibromyalgia, rheumatoid arthritis, headaches, back pain and more. Yoga Can Decrease Pain, As Well As Prevent It A 2016 study showed that the proactive use of exercise, like yoga, provides a greater reduction of back-pain reoccurrence over commonly prescribed passive methods, such as belts, orthotics and rest. But Not All Yoga is Appropriate for Pain Relief! Yoga styles that focus on relaxation, like restorative and gentle, can be safe and effective. But strenuous styles like ashtanga and power, could do more harm than good, depending on your condition. Dana Santas, a yoga trainer for pro sports teams, shares 8 restorative yoga exercises for relieving various types of pain. You can try them in a sequence, or concentrate on the ones that bring you the most relief. [ILLUSTRATE AN EXCLAMATION POINT/ NOTE "!"] Be sure to check with your healthcare professional before beginning any new physical exercise, and if you're taking yoga in a class setting, inform the instructor of your condition. 1. Diaphragmatic Breathing [REFER TO PHOTO #2 WHERE SHE'S STANDING] Good for: ALL Contraindications: NONE From standing or seated, place your hands on your lower ribs. Inhale for a count of five, focusing your attention on filling the lowest lobes of your lungs under your hands. Your hands should ride your ribs out laterally as your lower ribs externally rotate to accommodate your lung inflation. Keep your shoulders back and down to avoid any shrugging as you inhale. Exhale for a count of seven, using core muscles to assist drawing your lower ribs in and down to completely empty your lungs. Your hands will move towards each other as they ride your ribs inward. Pause at the end of your exhalation for a count of three. Continue for a round of eight breaths at a count of 5 inhale, 7 exhale, 3 pause. 2. Breath Awareness Mindfulness Meditation [REFER TO PHOTO #3 SITTING IN CHAIR] Good for: ALL Contraindications: NONE Once you’ve established a long, deep breath, close your eyes and focus all of your attention on the sensations of your breathing. For three breaths, notice the air passing in and out of your nostrils. Is it warm or cool? For the next three breaths, concentrate on the expansion and contraction of your ribcage. Notice the sense of relaxation in your upper body with each exhalation. Take three or more breaths, following their path from your nostrils to the base of lungs and back. Apply a color to your breath and imagine it filling your nose, throat and lungs and then disappearing with every breath. 3. Standing Side Stretch [REFER TO PHOTO #7] Good for: Low Back, Mid Back, Neck, Fibromyalgia Contraindications: May not be appropriate for some types of low back pain From standing, inhale as you reach your arms overhead and clasp your right wrist with your left hand. Side bend to the left, tucking your left lower ribs as you exhale to increase the right side stretch. Hold for three breaths. Repeat on the other side. 4. Supported Fish [REFER TO PHOTO #9, LYING ON BACK ON PILLOW] Good for: Neck Pain, Fibromyalgia, Headache, Mid & Upper Back Contraindications: May not be appropriate for some types of low back pain Lie supine on a bolster or large pillow so that your entire back, shoulders, neck and head are supported. As long as you don’t experience low back pain, extend your legs straight out on the floor. Modify by bending your knees if it makes you more comfortable. Let your arms rest out to the sides, experiencing a chest-opening sensation. Remain here for five or more long, deep breaths. 5. Downward Dog [REFER TO PHOTOS #5 AND 6.] Good for: Rheumatoid Arthritis, Low Back, Mid Back, Neck, Fibromyalgia, Headache* Contraindications: Shoulder pain/injury, hypertension *Headache relief in this posture is subjective; some people find that having freshly oxygenated blood pumped to the head during inversions alleviates headaches while others do not. [REGULAR VERSION IS PHOTO #5] Start on your hands and knees with your hands slightly forward of your shoulders and your hips above your knees. Turn your toes under and exhale as you lift your knees and straighten your legs to lift your pelvis up and back, creating an A-frame shape with your body. Use your mid-back muscles to pull your shoulder blades toward your waist, broadening your upper back and lengthening your spine. [MODIFIED IS PHOTO #6] You can modify by keeping your knees bent as you work on gaining the strength and mobility for the full expression of the pose. From the modified version, slowly pedal out your heels, by straightening one leg at a time to ease into the posture. Hold for five or more, long deep breaths. 6. Legs Up the Wall [REFER TO PHOTO #4 – MAY WANT TO DESIGN THE WALL A DIFFERENT COLOR SO PPL CAN TELL THEY ARE 90 DEGREES FROM THE BODY] Good for: Low Back*, Neck, Headache, Fibromyalgia Contraindications: May not be appropriate for some types of low back, like sciatica* Sit with your right shoulder and right hip a few inches from a wall. Lower your left shoulder toward the floor and swing your legs straight up the wall with your back and head resting comfortably on the ground. If you have any discomfort in your neck or back, place a thin pillow or folded blanket behind your head or under your hips. Remain in this posture for at least ten long, deep breaths. 7. Supine Twist [REFER TO PHOTO #8] Good for: Low Back, Mid & Upper Back, Neck, Fibromyalgia, Headache Contraindications: May not be appropriate for some types of low back, like herniation* Lying on your back, hug both knees to your chest. Keep your right knee at your chest and lower your left leg straight the ground. Place your left arm on the outside of your right thigh while extending your right arm out to the side. Exhale, while you gently guide your right leg to the left Depending on how tight you are, your right shoulder may lift—don’t force it down. Look toward the ceiling or right hand and hold for three deep breaths. Repeat on the other side. 8. Progressive Muscle Relaxation Exercise [REFER TO PHOTO #1] Good for: ALL Contraindications: NONE* *Those with rheumatoid arthritis should skip the fist-making and toe-curling progressions—only focusing on the relaxation phase in hands and feet. Lie down on your back and close your eyes, focusing your attention at the top your head. Breathe in and out deeply. On your next inhalation close your eyes tightly while clenching your teeth to tighten your jaw. Exhale and release. Exhale to release, softening your face and tongue. Inhale fully into your ribcage and hold your breath, creating tension in your chest, upper back and neck. Exhale to release. Inhale and squeeze your hands into fists, tensing all the muscles of your arms. Exhale to release. Inhale to squeeze the muscles of your bottom and pelvic floor, tightening your abdomen as well. Exhale to release. Inhale to curl your toes, while trying to activate all the muscles of your legs. Exhale to release. Take five more, long, deep breaths, while immersing your mind in the sense of resting in awareness of your body in a state of complete relaxation SOURCES Cash, E., Salmon, P. et al. (2014) Mindfulness meditation alleviates fibromyalgia symptoms in women: results of a randomized clinical trial. Annals of Behavioral Medicine. Chang, D.G., Holt, J.A. et al. (2016) Yoga as a treatment for chronic low back pain: A systematic review of the literature. Journal of Orthopedic Rheumatology. Cramer, H., Lauche, R. et al. (2013) Randomized-controlled trial comparing yoga and home-based exercise for chronic neck pain. Clinical Journal of Pain. Evans, S., Moieni, M. et al. (2014) Impact of Iyengar yoga on quality of life in young women with rheumatoid arthritis. Clinical Journal of Pain. Michalsen, A., Traitteur, H. et al. (2012) Yoga for chornic neck pain: a pilot randomized controlled clinical trial. Journal of Pain. Sharma, N., Singhal, S. et al. (2013) Effectiveness of integrated yoga therapy in treatment of chronic migraine: randomized controlled trial. Journal of Headache and Pain. Steffens, D., Maher, C.G. et al. (2016) Prevention of low back pain: a systematic review and meta-analysis. JAMA Internal Medicine. Sutar, R., Yadav, S & Desai, G. (2016) Yoga intervention and functional pain syndromes: a selective review. International Review of Psychiatry. Zgierska, A.E., Burzinski, C.A. et al. (2016) Mindfulness meditation and cognitive behavioral therapy intervention reduces pain severity and sensitivity in opioid-treated chronic low back pain: pilot findings from a randomized controlled trial. Pain Medicine.](https://happifiers-cms-uploads.happify.com/cms_uploads/en_US/img/happifiers/yoga-chronicpain-Happify.png)
Living with chronic pain is a major obstacle to happiness! In my work as a yoga coach in professional sports, it’s a priority to help athletes get out of and stay out of pain—not only for physical performance but also for a positive mental state on and off the field. Athlete or not, chronic pain negatively impacts the quality of our lives.
Although most people are aware of yoga’s stress-relieving capabilities, fewer know about it’s role in pain relief. Increasingly, research is supporting yoga as an effective pain-relieving practice. Various studies have shown that yoga and yoga-based mindfulness meditation can benefit those suffering from chronic conditions like fibromyalgia, rheumatoid arthritis, headaches, back pain and more. What’s more, yoga is not only effective in decreasing pain but also preventing it! A 2016 JAMA report showed that the proactive use of exercise, like yoga, provides a greater reduction of back-pain reoccurrence over commonly prescribed passive methods, such as belts, orthotics and rest.
You can try the poses depicted in the infographic individually or in a sequence—just remember to check with your doctor first!
Dana Santas CSCS, E-RYT, mind-body coach in professional sports and the exclusive yoga expert for CNN Health, is on a mission to help people breathe, move and feel better in their bodies and happier and healthier in their lives. Nicknamed the “Mobility Maker,” she serves as the yoga mobility coach for the Toronto Blue Jays, Philadelphia Phillies, Tampa Bay Rays, Atlanta Braves and Tampa Bay Lightning, and dozens of athletes in the NFL, NBA, NHL, MLB & PGA. You can find her on MobilityMaker.com, facebook.com/DanaSantas, Twitter & Instagram (@MobilityMaker), and YouTube at www.youtube.com/DanaSantas.
(Sources: Happify)
Đăng nhận xét