Defining Yoga

The most common type of Yoga is hatha. Yet when you go to a yoga studio, you will most likely not see the word hatha anywhere. It is more common to see Vinyasa, yin, restorative, gentle flow, slow flow, power flow, etc. These are the words used to describe yoga classes and help people find which kind works best for them.

A yoga class usually begins with relaxed breathing and from there the yoga instructors will take you through a series of seated, standing, and prone positions. If any of the positions are too difficult or painful, postures can be modified. Chair yoga is another option for those who are older or if someone is in pain.

Benefits of Yoga

Yoga benefits the mind and body in a long list of ways. These include:

• Helps develop awareness and emotional intelligence

• Reconditions the body and realigns the spine

• Strengthens muscles and correct posture

• Stabilizes autonomic nervous system

• Decreases stress response

Chronic pain causes deep muscle tension and negatively effects microcirculation. Yoga optimizes tissue functioning by positively influencing blood and lymph flow. It also helps with acute exacerbations and progressive relaxation which can help you feel more in control. The decreased stress response is most likely caused by a decrease in cortisol and cholinesterase. There is evidence that stretching of the muscles causes a release in endogenous opioids.

It is important to note that pain modifies depth, frequency, and patterns of respiration. Breathing becomes strained and shallow. Breathing exercises and yoga help with this. Deep yogic breathing with prolonged exhalation relaxes skeletal muscles. This type of breathing activates the parasympathetic nervous system. Diaphragmatic breathing is the most beneficial. This is different from how we normally breathe because we normally breathe into our chests. With diaphragmatic breathing, you breathe into your stomach and you should feel the abdominal and pelvic cavities expand and relax.

Meditation is an important part of yoga because calming your mind calms your body. There are several different types of meditation such as transcendental meditation, guided imagery, progressive relaxation, tai chi, and loving influences. All of these lead to a deeper level of relaxation physically and emotionally. Benefits of meditation include reduced EMG activity, increased finger temperature, reduction in blood pressure and lactate, decrease in cortisol levels, and an increase in prolactin and acetylcholine. An increase in alpha waves throughout the brain will also occur. There are a lot of terms in that sentence that are not well known. In the future, I will be doing a blog post that covers medical terminology. When that is finished I will add a link here.

Your body will respond to relaxation by decreasing metabolism, slower breathing, decreased blood pressure, muscle tension, and heart rate. Sleep will become deeper and sustained longer. Fatigue levels will decrease and there will be a reduction in anxiety and depression.

Personally, I have had a lot of experience with yoga classes and I absolutely love them. I started off by doing yin and restorative yoga at a nearby yoga studio. I think it’s also important to mention that going to a yoga studio is more beneficial than going to the gym or doing yoga at home. Yoga studios tend to have very therapeutic environments due to the candles, essential oils, low lighting, and a calming instructor who may give you a massage at the end of class. I’ve done yoga in several different settings and I strongly believe that a yoga studio is the best option.

Yin and restorative yoga are two types of yoga that are meant to provide easy stretching and create a deep sense of relaxation. I actually fell asleep in these classes a few times because I was so relaxed. After class I would notice that a lot of my pain had disappeared. It was a wonderful feeling.

Eventually, I worked my way up to gentle yoga and slow flow. These classes involved a certain amount of strengthening poses, but it was still a lot of stretching. Finally, I felt ready for vinyasa. Vinyasa is a form of yoga that involves mostly strengthening poses with a small amount of stretching at the end. These poses are meant for developing strength, balance, and coordination. Vinyasa can be quite difficult depending on the instructor and the studio, and it is possible to injure yourself so be careful.

Based on my experience with yoga, I have some advice.

• Don’t stretch too hard. Too much stretching can cause an injury.

• You’re allowed to alter movements and take breaks throughout the class. Do what is right for your body.

• Tell the yoga instructor about your pain.

• Focus on your breathing.

• Look up classes on YouTube. My favorites are Yoga with Adrienne, Yoga with Tim, and Breath and Flow

Pilates

Defining Pilates

Pilates is a form of exercise that involves control, balance, core stability, strength, and flexibility. It is low impact, but it does increase muscle strength. It is like yoga, but the movements are done in repetitive motions and are less fluid. Ideally, it should be done 2-3 times a week with one hour sessions. The best results are seen after 3-6 months.

Benefits

There are several core movements in pilates that are known to activate transverse abdominal muscles which help stabilize the lumbar spine. It reduces pressure on the back, knees, and joints. Over time muscles become less stiff, there is a reduction in pain, and a decreased risk of injury. The recovery process from an injury becomes easier, there is an increase in weight loss, and you can develop a greater sense of well being. Ultimately, it distracts your brain from painful spots and forces you to pay attention to your body as a whole.

Pilates Advice

• Do it in the morning if you have fatigue.

• Incorporate pilates into your schedule consistently.

• Work with a professional by taking in person classes.

• Don’t push yourself too hard because you can cause an injury.

• If it hurts, don’t do the movement. You can still do pilates, just avoid any movements that cause pain.

• If you can’t take an in person class, there are plenty of YouTube videos that can instruct you. These include: Move with Nicole, Well+Good, Boho Beautiful Yoga, Lottie Murphy

Aquatic Therapy

Aquatic therapy is an excellent form of physical therapy that is easy on the body and it decreases pain. It is especially ideal for those who have back pain. The buoyancy of the water relieves stress on all joints of the body and it allows the spine and limbs expand and release pressure.

Benefits

Aquatic therapy is known to be good for those with back, musculoskeletal, or joint pain. It improves cardiovascular health and stamina, as well as muscle strength and coordination. There is improvement in flexibility, posture, balance, and quality of life. Studies have shown that it is also beneficial for arthritis and fibromyalgia.

Warm water increases blood flow and oxygen supply along with muscular relaxation. This may be due to a lessened gravitational load. Other beneficial effects include an improvement in cardiorespiratory function and a reduction in neural transmissions. Studies have shown that there is a decrease in norepinephrine, epinephrine, B-endorphin, and cortisol. All of this leads to a reduction in pain sensitivity, reduction in stress, and an improvement in sleep quality. These may be long lasting effects.

Pool Exercises

Walking in water is beneficial because the resistance of water can help build muscles. Water aerobics works several different muscle groups and increases flexibility. If you want to swim laps, start slow and have a coach to correct your form and technique. If you don’t feel comfortable in the water, try using a noodle to just float on.

Tai Chi and Qigong

Tai Chi and Qigong are low impact, slow motion, mind-body exercises that combine breath control, meditation, stretching, and strengthening movements. Qigong focuses on movement of energy throughout the body. The intention is to move fluidly through a series of motions while breathing and focusing attention on the lower abdomen. This is where the Chi (body’s storage point of energy) is located.

Benefits

Some of the benefits are an improvement in balance, coordination, flexibility, muscle strength, and stamina. There is a decrease in stress levels, an improvement in body awareness, and a decrease in social isolation because Tai Chi and Qigong are often done in groups of people. A decrease in fear of movements may occur and there can be an improvement in sleep and sexual functions. These movements have been known to help with osteoarthritis, rheumatoid arthritis, fibromyalgia, and tension headaches. Unfortunately, there is not that much research into either of these exercises, so hopefully more information will be gained in the future.

Sources

Yoga for pain relief. Harvard Health. (2015, April 29). Retrieved October 15, 2021, from https://www.health.harvard.edu/alternative-and-complementary-medicine/yoga-for-pain-relief.

Vallath, N. (2010, January). Perspectives on yoga inputs in the management of chronic pain. Indian journal of palliative care. Retrieved October 15, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2936076/.

Tai Chi and chronic pain. Harvard Health. (2015, April 29). Retrieved October 15, 2021, from https://www.health.harvard.edu/alternative-and-complementary-medicine/tai-chi-and-chronic-pain.

Hall, A., Copsey, B., Richmond, H., Thompson, J., Ferreia, M., Latimer, J., & Maher, C. (2017, September 15). Effectiveness of Tai Chi for Chronic Musculoskeletal Pain Conditions: Updated Systematic Review and Meta-Analysis A. Oxford Academic. Retrieved October 15, 2021, from https://academic.oup.com/ptj/article/97/2/227/2937745.

Sunil D. Albert, M. D. (2019, September 25). Tai Chi: An alternative to helping patients decrease pain and improve function. https://www.treatingpain.com/. Retrieved October 15, 2021, from https://www.treatingpain.com/news-updates/2019/june/tai-chi-an-alternative-to-helping-patients-decre/.

Dellwo, A. (2020, October 6). Qigong for fibromyalgia and ME/CFS: Does it work? Verywell Health. Retrieved October 15, 2021, from https://www.verywellhealth.com/qigong-for-fibromyalgia-chronic-fatigue-syndrome-715788.

Lin, H.-T., Hung, W.-C., Hung, J.-L., Wu, P.-S., Liaw, L.-J., & Chang, J.-H. (2016, October). Effects of pilates on patients with chronic non-specific low back pain: A systematic review. Journal of physical therapy science. Retrieved October 15, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5088161/.

Mulder, J. (n.d.). Pilates for chronic pain: What it is, the benefits and how to do it safely. The Health Sessions. Retrieved October 15, 2021, from https://thehealthsessions.com/pilates-for-chronic-pain/.

How swimming can relieve chronic pain: Swimming exercises. Southside Pain Specialists. (2020, August 31). Retrieved October 15, 2021, from https://www.southsidepainspecialists.com/swimming-for-pain-relief/.

Zamunér, A. R., Andrade, C. P., Arca, E. A., & Avila, M. A. (2019, July 3). Impact of water therapy on pain management in patients with fibromyalgia: Current perspectives. Journal of pain research. Retrieved October 15, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613198/.