Is There Anything Good About Pain?
Pain can be a great teacher.
A stubbed toe, chronic back pain, the gut-wrenching feeling of loss. It’s a natural instinct to want to rid ourselves of pain, push it away, distract from it, or judge it. Perhaps there's more to learn from this unwelcome visitor.
Helping people with pain is one of the most rewarding parts of my job.
Pain is a strict teacher.
The sharp pain in your hand after touching a hot stove sends a clear message that protects you: back off!
Chronic low back pain may be a guide to strengthen your core and mobilize your hips.
Neurological events like migraines may lead you to make lifestyle changes that improve your general wellbeing beyond lessening your migraines.
The heartache of loneliness might be a prompt to reach out and connect with others. Grief may direct you to ask for help, so you can care for your heart and nervous system.
Persistent pain asks you to pay attention. Learning the lessons of your pain can help you learn and heal.
Gwen’s migraine care: a dark room, cozy bed, rizatriptan, odanestron, and heated eye patch. (Get the Bruder moist heat eye patches here. They also serve to soothe tired eyes and unblock moisturizing oil glands along the edge of the eyelids.)
Pain Does Not Define You
It’s easy to identify with your pain. You are not your pain. By understanding pain and working with it, you may learn to move towards a healthier and more fulfilling life.
Acknowledge It:
Pain indicates something needs attention. Ignoring it won't make it go away. Listen to what your pain is trying to tell you. A doctor, PT, and/or experienced therapeutic yoga teacher can help you unravel your pain.
Rename It
Childbirth classes taught me the value of using more descriptive language than simply saying “pain”. Focusing on specific sensations can be very helpful. Do you feel a sharp, stabbing feeling? A dull ache? Does the sensation come in waves or jolts? Does it have a burning quality, or a feeling of heaviness? Pinpointing your experience allows for better communication with professionals and can lead to more effective solutions. We can all benefit from a richer vocabulary when talking about our bodies.
Medication and a Multifaceted Approach to Pain
Doctors may prescribe medication as a crucial part of healing or managing a condition. However, addressing the underlying causes of pain is equally important.
The term "natural" can be misleading. Prescription medications may be derived from natural sources, and all medications, including herbal remedies and supplements, are chemicals with potential side effects. Supplements may be effective, ineffective, or may contain harmful substances. The multi-billion dollar supplement industry is largely unregulated (for further reading, here's a great article by Dr. Jen Gunter).
I believe the best approach to managing pain lies in integrated medicine, which blends Eastern and Western perspectives. For instance, I take daily medication for my epilepsy (because seizures are terrifying and there's no natural alternative), and I don't hesitate to use medication for migraines. Medication is a valuable tool.
On the "natural" side, I believe in supporting the body's own healing processes. I avoid medicating fevers unless they're very high and causing discomfort, as fevers stimulate the immune system to help fight infection. One of my favorite cold remedies is a homemade tea with onion, garlic, cinnamon, honey, and lemon (it's a family favorite!). Additionally, I use essential oil blends to promote mental healing and open airways. However, I would not hesitate to give my child ibuprofen for pain, like after getting braces adjusted.
If you're using unhealthy methods to cope with pain, like excessive screen time, alcohol, drugs, or compulsive behaviors, there definitely are healthier alternatives. But that's a discussion for another time.
Address the root causes of pain to promote healing and prevent future issues.
Be Patient
Change takes time. Try not to get discouraged if you don't see immediate results. The process is part of the journey. Where you are now is not where you will be later. Sometimes we have to feel and move through it. Sometimes we have to manage it.
Musculoskeletal pain: “Where it is, it ain’t.”
People tend to connect the causes of pain to the area where it is perceived. Sometimes it is local, such as with a sprain. But pain in one area often is caused by lack of mobility, misalignments, and restriction in seemingly unrelated parts.
Restricted shoulder blades may place excessive force on the neck and rotator cuff muscles of the shoulder. Immobile feet and ankles may contribute to knee pain, back pain, and jaw tension.
Stretch or Strengthen?
Do you massage and stretch painful areas to relieve soreness? Both are wonderful pain-relieving technique. (Of course I think that because I teach it!) Stretching and massage can reduce muscle tension and pressure on joints. But if you’re massaging and stretching all the time and your condition remains - consider you may need more strength, especially if you are a naturally flexible person.
Tight or sore joints may actually be weak and imbalanced joints that need more strength in particular ranges. A movement expert can help you find your healthy alignment in a smart, targeted way.
Different Types of Pain
Pain is a biological process influenced by the mind, social structures, and emotional experiences. We now understand pain from a psycho-social-emotional perspective. This is one reason mind-body practices are shown to help with pain.
Acute Pain: A Sharp Reminder
Acute pain is a body's alarm system going off. It's a sharp response to an injury, like a sprained ankle, or a temporary illness, like the flu. Unlike chronic pain, it's usually short-lived, lasting anywhere from a few minutes to a 3-6 month window.
Gwen lying in the dark with a migraine
Chronic pain: A Persistent Shadow
Chronic pain differs from acute pain in that it's a persistent companion, often linked to underlying health conditions. This pain can be:
Long-lasting: It can linger for months or even years.
Variable: It may be constant or come and go in waves.
Examples:
Rheumatoid arthritis: This autoimmune disease causes the body's immune system to attack its own joints, leading to consistent pain or flares of pain.
Migraines: When these debilitating headaches occur frequently, often for months or years, they can be considered chronic pain.
Numerous conditions, from nerve damage to injuries, can trigger chronic pain.
Nerve Pain: When Tingling Turns Tormenting
Neuropathic pain is a specific type of chronic pain. It's caused by damaged nerves, sending out confusing signals that feel anything but normal. This can manifest as:
Shooting or stabbing pains.
Burning sensations.
Tingling or pins and needles.
On top of the strange sensations, there's often a heightened sensitivity to touch. Even a gentle brush can hurt. This pain can be constant or come and go, making daily activities a challenge. After nerve damage from my bilateral mastectomy even air blowing over my chest was highly agitating.
Neuropathic pain can arise from various conditions, including injuries, amputations, shingles, stroke, Parkinson's disease, multiple sclerosis (MS), and more.
That Shooting Pain in Your Leg? It Might Be Sciatica
Sciatica occurs when the sciatic nerve, the longest nerve in your body, gets irritated or compressed. This can cause a jolt of pain, tingling, or numbness that starts in your lower back or buttocks and radiates down one leg,sometimes all the way to your foot. The nerve compression can be in your lower back or deep in your glutes.
Sitting, walking, and certain activities can aggravate the pain. The good news is physical therapy, yoga, and mobility exercises can all help ease sciatic pain and get you back on your feet (comfortably!).
Emotional Pain - a Full-Body Experience
While it stems from non-physical sources, emotional pain can manifest in powerful ways. It can trigger intense distress, anguish, and a deep sense of suffering. Physically, you might experience a rapid heartbeat, tightness in your chest, or even that familiar feeling of butterflies in your stomach. Emotional pain may leave its mark on the body through facial expressions and changes in posture.
Pain Management Techniques
Mindfulness Meditation
Focus on the sensation: Notice where you feel pain without judgment.
Deep breathing: Breathe slowly and deeply from your diaphragm.
Observe your thoughts: Acknowledge thoughts and feelings about the pain, but don't get attached to them.
Benefits: Mindfulness practice can help you observe, accept, redefine, or detach from the pain, potentially reducing its intensity and improving your overall well-being.
Gwen doing simple, painful mobility exercises for frozen shoulder. Moving through discomfort in order to end it.
Progressive Muscle Relaxation
Get comfortable: Lie down on your back with support for your knees and head.
Tense and release: Tense and relax muscle groups one at a time, focusing on the difference between tension and relaxation.
Deep breathing: Breathe slowly and deeply throughout the exercise.
Benefits: Progressive muscle relaxation can help ease tension and promote feelings of calmness, which may reduce pain perception.
Healthy Lifestyle Choices
Nourish your body: Eat a balanced diet rich in nutrients that promote healing and overall health. Don't forget to enjoy your food!
Move your body: Regular physical activity can improve pain tolerance and well-being. Find activities you enjoy and incorporate them into your daily routine.
Rest and recovery: Getting enough sleep allows your body to heal and repair itself.
Manage stress: Identify and address stressors in your life. This can significantly impact your pain management. Yogic practices may help.
Build a supportive network: Surround yourself with positive and helpful people. Don't hesitate to ask for help when you need it.
Seek help: A trained professional may help guide your path to healing and pain management.
Finding Your Path to Pain Relief
Pain can be complex, so a multifaceted approach is often best. Here are some questions to explore as you navigate your journey:
Body Awareness
Overuse: Are you overexerting or overcompensating in certain areas? Are you pushing through pain?
Compensation: Are tight or restricted areas causing imbalances?
Posture and Movement: Do you have good core engagement and proper breathing patterns throughout your day?
Strength and Mobility: Are your hips and shoulders strong and mobile? If not, it could lead to pain.
Hormonal Changes: Are you experiencing hormonal fluctuations that might be contributing to pain?
Pain Triggers and Relief
Activities: Identify what activities worsen or improve your pain.
Diet: Is your diet nourishing and balanced? Are you getting the nutrients your body needs for healing?
Professional Guidance
Medical Evaluation: Have you seen a doctor for diagnosis and treatment options?
Physical Therapy: Consider working with a physical therapist to create a personalized pain management plan.
Mind-Body Connection: Have you considered stress management techniques like yoga therapy, breath work, meditation, or relaxation exercises?
Support System
Emotional Well-being: Are you surrounded by positive and supportive people? Getting enough sleep is also crucial for pain management.
Past Experiences: Have you had any traumatic experiences that might be affecting your pain perception?
Asking for Help: Don't hesitate to seek help from professionals or loved ones.
Simple Mobility Exercises for Wrist Pain
If you’re struggling with any sort of pain, let’s talk and see how I can help you find relief.
About The Author
Gwen Yeager is an LA-based yoga expert who loves helping people deepen their practice in practical ways that work with real-life (she’s also a cancer survivor and mother of twins). She provides her students with resources to incorporate healthy movement, breathwork, and mindfulness into every nook and cranny of living. While her teaching style is down-to-earth and approachable — she’s a stickler about the science movement and proper anatomical alignment because nothing is more important than long-term mobility and a vibrant quality of life!
