Can stress make chronic pain worse?

You are not alone if you are dealing with chronic pain and stress. An estimated 50 million Americans suffer from some form of chronic pain severe enough to frequently limit life and work activities, according to a Centers for Disease Control 2016 report. 

What is chronic pain?

Chronic pain is pain that lasts for over three months. The pain can always be there, or it may come and go. It can happen anywhere in your body, leading to depression, anxiety, and trouble sleeping, which can make the pain worse. This response creates a cycle that's difficult to break. 

What does chronic pain feel like?

People with chronic pain describe their pain in many different ways, such as:

• Aching

• Burning

• Shooting

• Squeezing

• Stiffness

• Stinging

• Throbbing

What causes chronic pain?

Sometimes chronic pain has an apparent cause. You may have a long-lasting illness, such as arthritis or cancer, that can cause ongoing pain. Injuries and diseases can also cause changes to your body that leave you more sensitive to pain. 

These changes can stay in place even after you've healed from the original injury or disease. Something like a sprain, a broken bone, or a brief infection can leave you with chronic pain.

Some people also have chronic pain unrelated to an injury or physical illness. Healthcare providers call this response psychogenic pain or psychosomatic pain.  It's caused by psychological factors such as stress, anxiety, and depression.

Just simple things like sitting too much could cause chronic pain.

Let’s talk about stress and chronic pain:

Stress is almost unavoidable. We live in a world of ongoing worry, change, and uncertainty. But there is good and bad stress. For example, good stress is short-term, and it inspires and motivates you, focuses your energy, and enhances performance. Bad stress, however, is the kind that wears you out, leaves you jittery, and is harmful to your health.

Pain and stress are only designed to alert the body on a short-term basis. When the body is stuck in that 'fight or flight' mode for an extended period, the brain tells the person they are still unsafe. This means that the brain still views the injury as needing attention and continues to amplify the pain. 

The continuous stress chemicals being released cause the nervous system to become highly sensitized. This causes increased heart rate, high blood pressure, shallower breathing, digestive issues, and muscle tension. Your body cannot heal when your nervous system is this sensitized, as dealing with this perceived 'threat' is your body's first priority – and so the injury continues to persist in pain.

Stress can increase inflammation in your body, causing your muscles to tense or spasm, which worsens your pain. Living with pain day after day can be stressful.

Stress and chronic pain have a complex relationship. It can also lead to mental health problems. One-third of adults with arthritis have anxiety or depression.

How reduce bad stress that is causing chronic pain?

Stress becomes a problem when it starts to take over your life. The key to stress management is identifying the harmful stressors in your life and developing healthy ways to deal with them. 

Stay healthy and fit. 

A well-balanced diet and staying active ensures your body is better prepared to fight stress. Exercise relaxes your body and mind while improving your mood. In fact, physical exercise, including yoga, has been proven to play a vital role in preventing and reducing the effects of stress.

Add relaxation techniques to your everyday routine.

 Relaxation promotes overall health and allows you to step away and clear your head. It doesn't have to be a big time commitment; it can be accomplished with deep breathing exercises and meditation.

Get a good night's rest. 

Getting enough rest is important because it gives your body time to recover from stressful events and sets you up to fight new challenges the next day.

Think positive thoughts. 

Negative thoughts can lead to negative behavior, while a positive attitude can help offset difficult situations. Make an effort to think positively by looking for the upside in every situation, whether you learn from your mistakes or use significant challenges as a time for personal growth. In addition, thinking about everything you appreciate in your life, including your positive qualities, can change your perspective.

Accept there are events you can't control. 

There are things in life beyond your control, such as someone else's behavior. Instead of stressing about what you can't control, focus on what you can control and how you react to the problem. That way, you are expending your energy where it can be more effective.

Get support. 

Confide in family and friends, or turn to someone professional. Expressing how you feel can be cathartic. Also, expressing your feelings instead of bottling them up is essential because that can add to your stress.

If you need help alleviating your pain through yoga, body movement, and massage, schedule a free consultation. I am happy to talk to you.

Yoga and meditation helped me to overcome my chronic pain and stress. It could help you as well!

Ten yoga poses to easy your back pain

Are you struggling with back pain?

I think you are if you are reading this post. You are not alone. I used to have awful pain, but I learned how to take control of it. I know exactly what to do when I am in pain. I exercise and stretch.

Back pain is widespread: nearly 65 million Americans have reported an episode of back pain. 

A recent Global Burden of Disease Study found that lower back pain is one of the leading causes of disability, impacting about 557 million people worldwide. 

Some tips before you start:

Be consistent with the exercises if you want to see results. Start 5 minutes a day and later on do 10-15 minutes. Very important to breathe. Use blankets and pillows to feel more comfortable. 

LET’S START TO EASE YOUR BACK PAIN

1. Cat and cow 

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale to cow pose, drop your belly towards the mat, lift your chin and chest, and gaze up toward the ceiling. Widen across your shoulder blades and draw your shoulders away from your ears. Repeat the exercise 6 to 10 times. This is a great exercise that warms the body and brings flexibility to the spine. 

Benefits :

•stretches the back, torso, and neck

•opens the chest

•stress relief and calms the mind

 •helps to develop postural awareness and balance throughout the body

• brings the spine into the correct alignment 

•it can help prevent back pain when practiced regularly

2. Stretch your side muscles

Starting in an all-fours position, straighten your right leg behind you and tuck your toes under. Cross it behind your left toes and look to the left. Take 3-4 cycles of breath and repeat the exercise to the other side.

Benefits:

•relieves tension in the back

•stretches the side muscles and upper and lower back.

3. Child pose

Sit on your heels, separate the knees wide, and toes together, lay your torso down and stretch your arms in front of you. (extend your arms as far as you can). Rest your forehead on the mat, or you can use a block(pillow or blanket).  Relax for 1 minute or as long as you like. Breathe slowly, and as you exhale, try to deepen the stretch. Relax.

Benefits:

• stretch the hips and lower back 

•release tension in the whole back, hip, shoulder, and chest

•lengthens and stretches the spine

•helps alleviate stress and anxiety

4. Shoulder bridge

Beginning on the back with knees bent, feet flat on the mat. Feet parallel, hip distance apart. Feet, ankles, and knees in line. Arms by sides, palms down, shoulders pressing down. On an inhalation, press through the feet, lifting the hips. Inner thighs and buttocks are firm, sides of the waist lengthen evenly from the hips to the ribcage. Inner thighs draw toward each other, tailbone lengthens, pubic bone draws forward. Shoulders, arms, and hands press down into the mat, lifting and spreading through the chest. 

On an exhalation, gently lower back down onto the mat to come out of the pose. Rest with feet mat width apart, knees falling in to touch.

Repeat at least 5 times. Bring your knees to your chest to relax.

Benefits:

•Stretches the chest, neck, spine, and hips.

•Strengthens the back, buttocks, and hamstrings.

•Calms the brain and central nervous system.

5. Knees to Chest &rock side to side

Begin by lying on your back, and bring your knees to your chest. Clasp your hands around them. If possible, wrap your forearms over your shins and clasp each elbow with the opposite hand. Keep your back flat on the mat. Release your shoulder blades down toward your waist. Draw your tailbone and sacrum toward the mat, lengthening your spine even more. Softly rock your body side-to-side for 10-15 seconds or long as you like.

Benefits:

•release the low-back muscle

 •increases your joint flexibility

•reduces spinal arthritis and spinal stenosis stiffness

• help lubricate the joints and increase blood flow

6. Two knee spinal twist

Lie on your back with your knees into your chest and your arms extended to the side; slowly lower your legs to the left side while keeping your knees as close together as possible. Keep your neck straight, or turn it to either side. You can place a pillow under both knees or in between your knees. Focus on breathing deeply in this position.

Hold this pose for at least 30 seconds. Repeat on the opposite side.

Benefits:

•helps with stiffness by encouraging mobility in the spine

•stretches the chest, shoulders, hips, and whole back

7. Caterpillar (yin yoga)

Sit on a  floor or a cushion with both legs straight out in front of you. Fold forward over the legs, allowing your back to round.

If your hamstrings are tight, you can't fold forward enough to allow gravity to draw you down. Bend your knees and place a bolster or pillow underneath.

Benefits:

•stretches the spine and the hamstrings

Note: it can aggravate sciatica; in case of hamstring injuries or lower back pain, keep your knees bent.

8. Reclining twist

Lying on your back, bend the left knee, bring it to your chest, and inhale.

Exhale. Drop the left knee over to the right side of your body, twisting the spine and low back. Look at the right fingertips.

Keep the shoulders flat on the floor, close your eyes, and relax into the posture. 

Breathe and hold for 6-10 breaths. You can use pillows or a booster to support your knee. Repeat on another side.

Benefits:

•stretches the back muscles, glutes, abdominal muscles, and the psoas muscle

 •realigns and lengthens the spine

•hydrates the spinal disks

 •releases toxins and build-ups and boosts blood circulation in the organs

9. Cobra pose

Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.

Place both hands, so palms touch the ground under your shoulders, and elbows should be parallel and close to your torso. 

Take a deep breath, and slowly lift your head, chest, and abdomen. Keep your navel on the floor.

Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms.

If you have a severe back problem, keep your elbows bent; otherwise, you can straighten your arms by arching your back.

Exhale, gently bring your abdomen, chest, and head back to the floor and relax. Repeat this 5-6 times.

Benefits:

•improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions

•decreases stiffness of the lower back

•strengthens the arms and shoulders

•Increases flexibility, stretches muscles in the shoulders, chest, and abdominals

•strengthens the spine

•soothes sciatica

•firms and tones the buttocks

•opens the chest 

•strengthens the spine

10. Windshield Wiper

Begin on your back with knees bent, feet flat on the floor, and arms stretched to the sides. Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe. Engage your abdominals and slowly pull your knees back to the start position. Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe. Repeat 4-5 times on each side.

Benefits:

Stretches the lower back muscles and abdominal muscles, especially your obliques

As I mentioned earlier, being consistent is the key to becoming pain-free. Be patient, breathe, and try to smile! 

Don’t be afraid to reach out. I understand your struggles. Sometimes we all need help to heal.

You can download my freebie here

If you need further help, schedule a free consultation.

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Yoga helped me with my chronic pain

As a former two-time Olympic gymnast, I understand the struggles one may feel with various chronic bodily pains. The sport of gymnastics can be quite hard on the body, and throughout my professional years, I had my fair share of injuries. I have spent years studying and practicing to find the exercises and proper techniques that helped me become pain-free. 

You are looking at "crazy" yoga pictures on social media of people doing impossible movements that hurt just to look at. How could something for those that are abnormally flexible and fit possibly help when you are in so much pain? 

You are confused and skeptical because you are unsure of what to think about yoga. You believe that doing yoga means performing acrobatic skills that require you to be in top physical condition. You probably think yoga is only for flexible people. 

You give up before trying due to your judgmental misinterpretation. If you think this way, you will never discover the incredible benefits of this ancient art form. You don't need to be flexible to start with yoga! It is a myth. I, too, once thought this way. 

The media has not been very inclusive when portraying yoga on screen or paper. They always show women in tight yoga pants doing super flexible poses. This has nothing to do with reality. Most people are not practicing those poses that you see on social media.

There are literally hundreds of clinical studies demonstrating the positive benefits of yoga, including pain management.

Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation. Yoga is about feeling good in your body and mind, and the main body of exercises can be practiced by anyone. 

Starting alone can be hard, especially if you have never tried yoga before. There are so many different types, so choosing can be confusing.

Most people are not practicing those poses that you see on social media. You might have had some bad experiences with yoga. Why is that? Because you probably went into the wrong yoga class. 

It happened to me. For example, if you were looking for a class for pain, and you went to a power yoga class or an advanced Ashtanga, you probably had a bad painful experience. The yoga class was probably good, but it wasn't designed for your problem. Unfortunately, most yoga studios don’t offer classes such as yoga for your specific pain.

When you have chronic pain, you must practice the right exercises that target your specific problem. 

Jumping blindly into a yoga class can quickly exacerbate your condition. For example, if you are dealing with chronic back pain, you won’t be doing an upward-facing dog or a back bend.

You need yoga for pain. You might need to start with yoga therapy exercises first. Yoga therapy is the adaptation of yoga practices for people with health challenges. Yoga therapists prescribe specific regimens of postures, breathing exercises, and relaxation techniques to suit individual needs.

When I was experiencing chronic pain, I used Spandana therapy (a yoga therapy technique) that uses rocking movements to free up bound tissue and create a deep sense of relaxation. Addresses areas that hold tension, such as the hip, shoulders, back, and neck. It helped me tremendously. So I started using it with my clients and helped them so much with pain management. 

A new study shows yoga offers dramatic benefits for chronic pain and depression.

Yoga can help people with arthritis, fibromyalgia, carpal tunnel, back pain, hip pain, and many other types of chronic pain conditions. A study published in Annals of Internal Medicine found that among 313 people with chronic low back pain, a weekly yoga class increased mobility more than standard medical care for the condition.

I have a unique program that works. You will be fascinated by how much your pain will improve in a short amount of time. You will learn to be consistent, confident, and motivated to stay pain-free and enjoy the life you deserve again.

Step by step, I will teach you how to become pain-free and leave you with the tools to stay that way.

If you are ready to start your healing journey check out my programs here.