Yoga is a centuries-old practice that has been gaining popularity as a form of pain and trauma management in recent years. Yoga is a holistic practice that incorporates physical postures, breath control, and meditation to promote overall health and well-being. It has been shown to be effective in managing chronic pain conditions such as back pain, neck pain, and arthritis etc.(1,2)
One of the key principles of yoga is that the body and mind are interconnected. By practicing yoga, individuals are able to become more aware of their bodies and how they move, which can help to reduce pain and improve overall function. Yoga postures, or asanas, can also help to increase flexibility, strength, and balance, which can help to prevent pain and injury.
Breathing exercises, or pranayama, are another important aspect of yoga. Proper breathing can help to relax the body and reduce stress, which can in turn help to decrease pain and trauma. Certain breathing techniques, such as the 4-7-8 breath, can also help to increase oxygen flow to the body, which can help to reduce inflammation and improve overall function. Meditation and mindfulness practices are also integral to yoga. These practices can help individuals to become more aware of their thoughts and emotions, which can help to reduce stress and anxiety. When the body and mind are in a state of relaxation, pain and trauma can be lessened.
A recent review on yoga in the year 2022 concluded that yoga with its immune-modulatory properties, pain-reducing effects, and ability to regulate the psycho-neuro-immune axis, as well as its capacity to alleviate depression severity, decrease disability quotient, and enhance the quality of life, is a valuable complementary treatment for patients with chronic pain. It not only improves physical function but also fosters emotional resilience and mental well-being.(3)
According to a study conducted in the year 2021, individuals who are vulnerable, particularly those in the correctional system or recovering from substance use, perceive trauma-informed yoga as beneficial.(4)
A study in the journal of Cereb Cortex. in the year 2014 regular and long-term practice of yoga, particularly in typical North Americans, has been found to enhance pain tolerance by teaching individuals how to manage sensory inputs and associated emotional reactions, ultimately leading to changes in insular brain anatomy and connectivity.(5)
A recent study conducted in the year 2022, affirmed the viability of yoga in people with chronic low back pain. The outcomes also corroborated the idea that yoga could work via the identified psychological and neurophysiological pathways, leading to decreased severity and interference of pain.(6)
Yoga has been found to be effective in managing chronic pain conditions such as back pain, neck pain, and arthritis. A study published in the Journal of Clinical Rheumatology found that individuals with chronic low back pain who practiced yoga for 8 weeks experienced significant improvements in pain and function compared to those who did not. Another study published in the Journal of Rheumatology found that individuals with knee osteoarthritis who practiced yoga experienced a significant reduction in pain and an improvement in overall function compared to those who did not. In summary here are some clinical benefits of yoga for pain and trauma management:
1. Reduced pain: Several studies have shown that practicing yoga can reduce chronic pain, including lower back pain, arthritis, and fibromyalgia. Yoga can help to reduce pain by improving muscle strength, flexibility, and joint mobility, and by promoting relaxation and stress reduction. 2. Improved physical function: Practicing yoga can improve physical function and mobility, especially for people with chronic pain or physical limitations. Yoga can improve flexibility, balance, and strength, making it easier for people to perform daily activities. 3. Reduced stress and anxiety: Yoga can help to reduce stress and anxiety, which are common in people with chronic pain and trauma. Yoga can promote relaxation, decrease muscle tension, and improve overall mood and well-being. 4. Improved sleep quality: Yoga can help to improve sleep quality and reduce insomnia, which is often a problem for people with chronic pain and trauma. Yoga can promote relaxation, decrease stress, and improve overall physical and mental health, all of which can contribute to better sleep. 5. Improved emotional regulation: Practicing yoga can help to improve emotional regulation and reduce symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD). Yoga can help people to develop coping skills, reduce negative thinking patterns, and improve overall emotional well-being. 6. Improved quality of life: By reducing pain, improving physical function, reducing stress and anxiety, improving sleep quality, and improving emotional regulation, yoga can help to improve overall quality of life for people with chronic pain and trauma.
In conclusion, Yoga is a holistic practice that can be effective in managing chronic pain and trauma conditions. By incorporating yoga postures, breath control, and meditation, individuals can become more aware of their bodies and how they move, which can help to reduce pain and improve overall function.
References:
(1) Elnaz Ahmadi et. al., Assessing the Acceptability of Yoga Among Patients with and without Chronic Pain Enrolled in a Licensed Opioid Treatment Program Int J Yoga Therap. 2022 Jan 1; 32.
(2) Wren, A. A. et. al., Yoga for persistent pain: New findings and directions for an ancient practice. 2011, Pain, 152(3), 477-480.
(3) Angela Starkweather et. al., A feasibility study on yoga’s mechanism of action for chronic low back pain: psychological and neurophysiological changes, including global gene expression and DNA methylation, following a yoga intervention for chronic low back pain Pilot Feasibility Stud. 2022; 8: 142.
(4) Deanne C. Tibbitt et. al., Program evaluation of trauma-informed yoga for vulnerable populations Eval Program Plann. 2021 Oct; 88: 101946.
(5) Marta Čeko,et. al., Insular Cortex Mediates Increased Pain Tolerance in Yoga Practitioners Cereb Cortex. 2014 Oct; 24(10): 2732–2740.
(6) Rima Dada et. el., Potential Role of Yoga Intervention in the Management of Chronic Non-malignant Pain Evid Based Complement Alternat Med. 2022; 2022: 5448671.
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