Just what is persistent pain, exactly? Persistent pain is pain that lasts more than three months. Although its definition seems short and sweet, persistent pain is complex and multi-faceted. It has many potential causes, for example injury, illness, or disease. There are many ways in which it can manifest; it could be in a specific part of the body, the entire body, or it can move around the body. As a result, persistent pain is not necessarily experienced the same way by everyone.
Persistent pain can have a broad reaching impact on a person’s life. Not only can there be physical pain that may or may not have a clear or known cause, but the person may also experience changes in their pattern of breathing, the way they move, and the quality of their sleep. Living with persistent pain can impact a person’s mental wellbeing by affecting their self-esteem, thoughts, and ability to regulate their emotions. It can impact personal and social relationships and the person’s ability to participate in activities that provide joy and happiness. All these components are inter-related, reinforcing its complexity.
Here is an exercise that might, with regular practice, change your experience with persistent pain.
- Sit or lie down in a supported way. If you are lying down on your back, place a pillow under your knees, which can be more comfortable for your lower back. If needed, place a pillow or folded towel/blanket under your head and neck. Cover yourself with a blanket to stay comfortably warm. If you prefer to be sitting in a chair, place yoga blocks or a folder blanket under your feet to relieve pressure from the back of your thighs. Place a small, rolled towel/cushion at your low back if needed. Sit close enough to a wall (back to the wall) that you can rest the back of your head against it.
- Scan your body, starting at your feet and moving slowly upward to the crown of your head. Take time to notice sensation in each part of the body. Name the sensation (e.g. “burning”, “tingling”, “vibrating”, “relaxed”, “cold”), and feel free to make up or use random words (e.g. “bleh”, “ugh”, “ahhh”, “ouch”, “red”, “square”) if necessary.
- Find a place in your body that feels relatively relaxed or comfortable. Keep your attention attuned to that body part for several natural breaths. Notice and experience this sensation.
- Visualize this sensation slowly spreading through your entire body. Imagine it spreading throughout both legs all the way to the tips of your toes…throughout your entire torso…throughout your arms from shoulders to tips of fingers…throughout your neck, face and head. Spend some time visualizing and feeling that sensation throughout your entire body as you breathe naturally.
- End the practice by taking a deep breath and enjoying a full body stretch (if that would be comfortable for you).
- Take a moment to notice how you feel.
Join us on Sunday, February 23rd, 1:00 – 4:00 pm at PranaShanti Education Centre as we learn about the neuroscience of pain, explore the intersection of the science with yoga philosophy and practice as an approach to understanding, exploring and reframing your experience with persistent pain.
