Can mind-body practices reduce chronic pain?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Mind-body techniques can offer potent natural pain relief by altering the way the brain perceives pain. Regular meditation can change the brain's perception of pain pathways in the somatosensory cortex. Yoga improves joint range of motion through controlled stretching and postures. Tai Chi enhances the harmony of movement while reducing muscle tension. All of these techniques work in concert to strengthen pain tolerance cumulatively over time.
Meditation Techniques
- Body Scan: Focus attention sequentially through body areas
- Breath Awareness: Follow inhalation/exhalation cycles
- Guided Imagery: Visualize pain as manageable sensations
- Timing: Practice during low-pain periods first
Yoga Modifications
- Chair Yoga: For limited mobility or balance issues
- Restorative Poses: Use props for gentle supported stretches
- Pacing: Hold poses 50% shorter than pain-free individuals
- Avoidance: Skip deep twists during flare-ups
Consistency Tips
- Tracking: Log pain levels before/after sessions
- Scheduling: Set fixed times for practice
- Start Small: Begin with 5-minute sessions
- Accountability: Join community classes or groups
Neuroplastic changes provide lasting pain relief. Meditation increases grey matter in areas of the brain that regulate pain. Yoga stimulates proprioceptive nerves, which inhibit pain signals ascending from the affected area. Regular practice builds the neurological pathway. I have witnessed in clients a decreased need for pain medication after they routinely implemented the above items.
The release of serotonin plays an essential role in natural pain control. This is the neurotransmitter that blocks pain signals. Meditation increases this. Deep breathing, when practiced in conjunction with meditation, will enhance the initial effects of meditation during acute flares of pain. Over time, with consistent practice, a built-in defense system will manifest itself, and pain relief will become easier to achieve.
Accessibility means everyone's got access. Chairs are great for individuals with minimal mobility. For days when a person has high levels of pain, bed meditation can help, audio to support visually impaired practitioners, and support equity. Always start where you are, not where you wish to be.
Strategically combine various practices. Start your morning with meditation to enhance your pain tolerance, and transition to breathwork during activity increments. Start your morning with gentle yoga stretching. Make note of your responses to the combined practices as you start to determine your best combination. Consider working with a professional for support in tailoring your combination practices.
Read the full article: 10 Natural Pain Relief Remedies Explained
