Yoga and Pain

It’s been a while since I’ve written a blog. This subject- yoga and pain- has been written about extensively in the literature, mostly in relation to alleviating pain.

Yoga has a special “problem” in that within the USA, it falls within “alternative and complementary health” which makes some people think of it as quackery and some may think of it as some sort of magical fix for all things. It’s important that we don’t think of it either way. Yoga is a lifestyle and a system of health. Check my other blogs for protestations about yoga being thought of as a stretching class too!

Yes, Yoga CAN help with pain, but not all pain. We must be realistic about what the limitations of Yoga are. The subject goes further, we must admit. It’s not just Yoga alleviating pain, but it’s about Yoga causing pain too. As an instructor, I know that Yoga should never cause pain, but, we must be realistic: we are in motion, sometimes trying things we have never tried, and, we are also sometimes unaware of a slight injury until we move in a certain way. Even the most “aware” of us can move a weakened spot in such a way that causes inflammation and injury.

Sometimes, I watch students attempt a move and see how the resultant strain may be causing discomfort, or an injury, and immediately move the student away from the stress point. Sometimes it may be too late.

Other times, it is a day or two later that the student realizes the strain has caused an injury. And then, suddenly, Yoga ceases to be what it was perceived to be, or, the instructor is a “bad instructor.” It’s important to realize that, indeed, Yoga may not be what one thought of it to be: we are all victims of hype: the new deodorant DIDN’T get you the pretty new girlfriend… Many Yoga practitioners want Yoga to be the mystic power it’s often presented to be, instead of the science with ancient roots that it actually is.

With all this in mind, here are some key points to remember for Yoga and pain relief, and preventing yoga injury. Some I concluded over time, and, others were taught to me: if I had just listened at the time.

For pain relief

·         Spinal expansion, not twisting is the key to relieving nerve pressure that may cause pain. This, however, may NOT be the cause of pain.

·         The relaxation and elongation of muscles and tendons that Yoga emphasizes, may help toxins to be released and more easily eliminated through defecation, urination, perspiration or respiration. Yoga may help certain chemicals used in the relaxation process to flush tissue of damaging substances.

·         Bruises and abrasions are best relieved with pranayama (breathing) exercises in lotus or savasana position. There is little else that can be done. The breath may help facilitate the natural healing process.

·         Bones are used for support in Yoga more than any other system of movement or exercise. Injured bones are best avoid Yoga asanas. Meditation and other practices may be helpful during these times.

Preventing injury

·         The general awareness yoga instills can assist with preventing all sorts of injuries and avoiding danger, but, this awareness comes about over years and is not the result of a few good yoga classes focused on expanding awareness.

·         Every asana of muscular and tendon strain or contraction should be released and countered with an asana that focuses on such release.

·         Proper breathing with complete exhalation should take place throughout the yoga routine.

·         Any pose that causes pain or discomfort should be stopped or lessened immediately

·         No pose that causes a furrowed brow should be done: if you cannot maintain a gentle smile throughout the routine, it is too extreme. Instead, take more intermediary steps to reach the desired next level, so that when you do, you arrive at it through consistent learning and building.

There is far more to the subject of “yoga and pain” than a basic blog can cover, but this should start you off with some information to ponder.

We must be realistic about our craft: a craft we indeed consider an art. It is what we love, and like that which we love, we must be gentle in our approach, and expect its secrets to unfold in their own time.