Moving Through The Cycle of Pain

Over the years as a yoga teacher I have worked with people who have had different physical issues causing tightness, pain, and the accompanying fear of hurting themselves more. I supported them in calming down the body-mind, adapting their practice, moving their energy, and helped them to understand how the cycle of pain causes more suffering. With kindness and awareness, we can shift the energy in the body, which allows it to release, and creates an environment for healing and restoration.

These past few of months, I release that I have been in this cycle myself. It’s easier to support an other, when you see with such clarity. When it came to my personal experience, along with the pain I felt fogginess and emotional upheaval. This took me away from being a calm healing presence.

After 4 weeks of low back pain I decided to see a chiropractor and had x-rays done. I wasn’t sure if the chiropractor could help, but I was hopeful. The first couple of sessions brought some release, but also brought a new and different kind of pain. Looking back, I see that I was tense and apprehensive. I was unsure about the treatment, the outcome and the impact in my ability to teach. The X-rays showed severe degeneration of certain discs, further slippage of the L5 vertebra over the sacrum (which happened 25 years ago in a ski accident) and then there was osteoarthritis, and bone on bone on one hip and the right SI joint.

The results were a blow, and made me even more concerned about hurting myself while teaching and doing yoga. With this foremost in my mind, the pain seemed to get worse, and it really got me down. What was I going to do if I couldn’t teach yoga?

My higher Self, and my own past experience tried to tell me that “obstacles are the way”, and that “I should be with everything that I was feeling”. But I wasn’t ready for this wisdom. My human self started to spiral and lose sleep trying to figure out what my future would be like being in pain and unable to do or teach yoga. Every morning I worried how I could get through the day and the next class.

After many disturbed nights, I woke up and realized that I was in the Cycle of Pain, complete with all the negative thinking that comes with it.

If you are active and find yourself, like the guy in the photograph below, then read on.

For those of you reading this still, here is the important part, taken from a course that I created and taught. I’m smiling at the irony here… And I also know that’s because I have now moved through my own cycle.

Here is my knowledge and approach:

The Cycle of Pain usually begins with an injury or an unexpected pain in the body. It may also start at a time when we are stressed with life situations or difficult emotions. When we are hurt our body tenses the muscles around the injured area to protect it. When we are stressed we also tense our muscles.

Tension brings about more sensation which we experience as pain. With pain comes thinking that we are damaged … and a fear that it won’t get better. When the pain continues we tense even more and become anxious, irritable and fearful. Our thinking takes over , and creates more stress and distress.

“OMG, it s old age catching up with me. I will never recover. This is what my grandfather was like. I’m going to be in pain for the rest of my life. I won’t be able to do all the things I love. Other people will not longer count on me. Why am I not getting better? There is something seriously wrong here…..”

Pessimism and feelings of hopelessness are the natural evolution of our thinking minds when faced with things outside our control.

When our thoughts focus on what’s wrong, and conjure up worsening scenarios, and when we can’t get relief or “experts” can’t fix it, we get stuck in this cycle of physical pain and mental anguish.

The facts are that 80% of people will experience low back pain in their life, and for most of us it is generalized, and non specific. X-rays and MRI”s might show degeneration of discs and misplacement, but these are often not the true cause of pain. Everyone I know over the age of 50 has disc and spine issues, simply because they have been living in Earth’s gravity over that length of time. I also know many people who experience no pain despite having enlarged discs or other medical diagnoses.

When we are caught in a cycle of pain, it is clear to me that our brain and pain become interconnected, and we feel helpless, stuck and angry. We focus on what’s wrong and hate this reality. We want it to go away.

What we resist WILL persist.

It’s time to take control of what we CAN do to support our own wellbeing, in conjunction with our doctors, chiropractors, acupuncturists and therapists!

MOVING THROUGH THE CYCLE OF PAIN

1. Breath awareness. Holding the breath is a typical stress reaction that interferes with the body’s ability to quieten itself and relax. Mindful Yoga Breathing using the diaphragm cultivates relaxation, and can help dampen pain signals. Signals are sent to the brain via the vagus nerve. The parasympathetic nervous system is engaged in a “relaxation response” rather than the fight or flight response which becomes chronic with stress. Diaphragmatic breathing has a huge impact on our overall well being, and yet it can be difficult to access when we are already in a stressed state. Take time to practice and you will be rewarded.
2. Move the energy. When we are aware and feel comfortable with our breath, set an intention to move the Prana or Qi energy with the breath into areas that need attention or healing. Where attention goes, the energy flows. Become friends with your yoga breath and make it a tool for your mind, body and spirit.
3. Get out of your head and into your body. When the body is tensing, the mind often sees pain as the “enemy” and something to avoid at all costs. Tuning in to our bodies and beginning to understand the sensations and feelings is an important step in taking control of our well being. Yoga teaches us to be present and to be aware of sensations in the physical body, as well as thoughts and emotions. We become observers, rather than getting caught up in our mental reactivity. Over time, practicing mindful awareness and acceptance can help body and mind quieten, and shift the neurological response away from catastrophizing and expecting the worst. 
4. Introduce Gentle Movement. When the body is relaxed, introduce smaller movements and build up from there. Work your way towards larger movements with patience and compassion. If you get annoyed with your body, it will get stressed and tense up. Be kind. 
5. Know the difference between discomfort and pain. Pain is sharp, electrical or shooting. It is also when we feel afraid. This is the body signaling us to back off. Discomfort comes when we engage muscles that are weak or have not been used for a while. Increasing your awareness of your body is a practice and takes time.
6. Accept where you are. Let go of judgment and meet yourself where you are. Acceptance doesn’t mean giving up, its being willing to have the experience you are already having. Letting go of resistance can relieve suffering.
7. Follow these R and S Stages for Healing:

• Relax
• Release
• Stabilize
• Stretch
• Strengthen 

Tune into what is happening in your body and ask yourself:

Is the pain acute, in abeyance or mostly resolved? Depending on the answer, the focus is:

ACUTE

Relax and then allow Release

IN ABEYANCE

Relax, Release, Stabilize, Stretch, Begin to strengthen the core 

MOSTLY RESOLVED

Relax, Release, Stabilize, Stretch, Strengthen the core and back muscles

Our mind wants us to get better quickly and to move away from what we don’t like. The most important lesson here is to be patient and not to add stretching and strengthening until the pain is in abeyance.

I am still dismayed to come across “Yoga for Low Back Pain” advice on FaceBook and YouTube demos that will aggravate those who are struggling with pain. Be aware that these practices are usually for prevention, not treatment!

It has been six months of adapting and finding my own way to move through the pain. I now feel confident and well once more. My practice has changed in order to support my changing body, and the way I teach is even more from a place of compassion, understanding and encouraging others to tune in, let go of their thinking minds and create a healing environment for the body, mind and spirit.

Please reach out if you have any questions or would like more personal tips on what you can do for yourself.

Namaste