Living with chronic pain is no joke. If you suffer from migraines, neck strain, injuries, or other forms of long-term pain, finding relief can feel impossible.
Photo by GMB Fitness on UnsplashApproaches that focus on the mind-body connection are often used alongside medical care and have been shown to bring relief for many forms of chronic pain.
Plus, you can do them on your own at home. Try these techniques to breathe your pain away!
Did you know?
1. Deep Breathing
Breathing from your diaphragm relaxes your body and reduces stress, letting you focus on the present moment. Check out this primer on diaphragmatic breathing to learn more about the diaphragm and its benefits.
To practice deep breathing:
Put one hand on your stomach and the other on your chest.
Breathe in through your nose. The hand on your stomach should move out while the one on your chest stays still.
Breathe out through your mouth until your stomach becomes flat.
Try deep breathing for 1-2 minutes at a time, several times a day. Building the habit is key!
2. Restorative Yoga
Gentle yoga poses held for up to 10 minutes at a time release tension in the body.
Pay attention to your body while trying these poses at home. If anything doesn't feel right, stop immediately or introduce a modification.
Supported Bound Angle Pose
This pose relaxes the belly, chest, and shoulders.
Lean a bolster (or a rolled-up towel) against a yoga block or stack of books.
Sit in front of the bolster with your legs in a diamond shape, each knee supported by a pillow.
Lean back onto the bolster to support your back and head.
Supported Backbend Pose
This relaxes the back and shoulders.
Sit on the floor and put a bolster under your slightly bent knees.
Put a rolled-up towel behind you and lie back so the towel supports your upper back.
Put a blanket or towel behind your head.
Supported Forward Bend
This relaxes the hips and back.
Sit on the floor with your legs crossed in front of a stack of pillows.
Hold a bolster or rolled-up towel in your lap with one end resting on the pillows.
Bend forward to rest your head comfortably on the pillows, hugging the bolster.
3. Cognitive Behavioral Therapy
Reframe your thoughts and behaviors using cognitive behavioral therapy (or CBT) to make your chronic pain more manageable.
While these techniques are often used in a therapy setting, you can also do them on your own!
Cognitive Modification
Pay attention to negative thoughts that come up when you're struggling with chronic pain. Practice replacing them with positive thoughts, like imagining a place you go to feel relaxed.
Example: If you find yourself thinking "I can't do anything anymore," when struggling with a task, replace that thought with "I've dealt with this before and I can do it again."
Photo by Chris Boland on UnsplashCognitive Reframing
Write down a list of thoughts that come up when you consider how chronic pain impacts your life. Reframe each one by thinking of what you CAN do, not what you can't.
Example: If pain in your knees keeps you from maintaining your usual running routine, consider how you can stay active with lower impact exercises like walking or swimming.
Quiz
Isabel is looking for ways to manage her chronic back pain. Which of the following strategies can she use? Select all that apply:
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Take Action
Apply these mind-body techniques effectively by building consistent habits to relieve your chronic pain over time.
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