Would you like to explore mindfulness exercises, tips, and strategies to manage your chronic pain? This guide explores several options to help you get started.
December 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
There are many different mindfulness exercises you can try, but this article will focus on some that are particularly helpful for chronic pain.
Mindfulness Exercises That Can Be Done Anywhere
Mindfulness exercises help you focus on the present moment and become more aware of your thoughts and feelings. Here are some exercises you can do anywhere, at any time, without any special equipment:
- Breathing exercises: Taking slow, deep breaths and focusing on the sensation of your breath entering and leaving your body may help relieve chronic pain while providing relaxation.
- Meditation: Sitting quietly and focusing on a mantra or your breath can help to still the mind and bring a sense of peace. And evidence suggests that it may help reduce chronic pain symptoms.
- Mindful walking: Taking your time and paying attention to the sensations of your feet moving, the sounds, and smells around you can help you stay focused on the present moment. And according to the CDC, walking is an effective way to ease arthritis pain.
These are just a few examples of mindfulness exercises that can help chronic pain sufferers. If you're unsure where to start, many resources are available to help you get started, including apps, books, and websites.Taking your time and paying attention to the sensations of your feet moving, the sounds, and smells around you can help you stay focused on the present moment. And according to the CDC, walking is an effective way to ease arthritis pain.
Mindfulness Exercises That Require Equipment
Some mindfulness exercises may require equipment, such as a yoga mat or meditation cushion. However, this is only necessary if you want a more structured mindfulness practice and want to invest in your self-care. Here are some examples:
- Yoga: Yoga can be beneficial for those with chronic pain, and all you need is a towel or yoga mat to begin. To begin, you can explore free videos on YouTube, books from the library, or local classes.
- Pilates: This exercise system focuses on controlled, precise movements and is often recommended for people with chronic pain. Bonus, your yoga mat can pull double duty for Pilates!
- Massage: A massage can help to relax the muscles and ease chronic pain, and you don’t need a professional massage therapist to enjoy it. There are many self-massage techniques and massage guns you can try, with free instruction videos available online.
These are just a few examples of mindfulness exercises that require specific equipment. If you're interested in trying one of these exercises, talk to your doctor or physiotherapist first to ensure it's suitable.
Why Are Mindfulness Exercises Helpful for Chronic Pain?
There are many reasons why mindfulness exercises can be helpful for chronic pain. One of the most important is that they can help to break the cycle of pain-related stress and anxiety.
When we're in pain, it's easy to focus on the discomfort and allow our thoughts to spiral. Negative thoughts can increase stress and anxiety, which may worsen the pain. Mindfulness exercises can help to break this process by teaching us to focus on the present moment and observe our thoughts without judgment.
When we're in pain, it's easy to focus on the discomfort and allow our thoughts to spiral. Negative thoughts can increase stress and anxiety, which may worsen the pain. Mindfulness exercises can help to break this process by teaching us to focus on the present moment and observe our thoughts without judgment.
In addition, mindfulness exercises can help increase our pain tolerance and reduce our sensitivity to pain. For example, studies have shown that people who took a mindfulness course could tolerate more pain and had less pain interfere with their daily lives than those who didn't.
When dealing with chronic pain, it's easy to feel disconnected and resentful toward our bodies. Mindfulness exercises help us to connect with our bodies positively, which works to reduce our pain.
How to Get Started with Mindfulness Exercises
If you're new to mindfulness, starting with some simple breathing exercises can be helpful. You can do these anywhere, and they only require you to set aside time. Here's a simple breathing exercise to try:
- Sit or stand in a comfortable position with your spine straight.
- Place one hand on your stomach and the other on your chest.
- Take a deep breath through your nose, letting your stomach expand as you inhale.
- Exhale slowly through your mouth, letting your stomach fall on your breath out.
- Repeat this breathing pattern for a few minutes, focusing on the sensation of your breath entering and leaving your body.
Once you're comfortable with breathing exercises, consider trying other mindfulness activities to see if they help your chronic pain.
Additional Mindfulness Activities to Try
There are many different mindfulness exercises you can do. Here are some additional ones so that you can experiment to find what works best for you:
Body scans: Body scan meditations involve focusing your attention on different body parts, from your toes to the top of your head. You may find doing a body scan before bed helpful to help you relax and fall asleep.
Progressive muscle relaxation: This exercise involves tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head.
Sensory walks: A sensory walk is a great way to practice mindfulness while getting fresh air. To do a sensory walk, simply pay attention to all the sights, sounds, and smells around you as you walk.
Sitting meditation: Sit in a comfortable position with your spine straight and your eyes closed. Focus on your breath and count each inhale and exhale. If your mind wanders, simply bring your attention back to your breath.
Tai chi: Tai chi is a martial art that uses mindfulness through slow, conscious movements and deep breathing. Tai chi can be a great way to reduce stress and improve balance and flexibility.
Progressive muscle relaxation: This exercise involves tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head.
Sensory walks: A sensory walk is a great way to practice mindfulness while getting fresh air. To do a sensory walk, simply pay attention to all the sights, sounds, and smells around you as you walk.
Sitting meditation: Sit in a comfortable position with your spine straight and your eyes closed. Focus on your breath and count each inhale and exhale. If your mind wanders, simply bring your attention back to your breath.
Tai chi: Tai chi is a martial art that uses mindfulness through slow, conscious movements and deep breathing. Tai chi can be a great way to reduce stress and improve balance and flexibility.
Remember, there's no "right" way to do mindfulness exercises. The important thing is to be patient and consistent with your practice. If one activity isn't working, try another until you find something comfortable and helpful.
Finding Chronic Pain Relief
Chronic pain isn’t easy to live with, but mindfulness exercises can help you find relief without taking oral painkillers. When starting mindfulness practices, be patient and go at your own pace as you learn to focus your attention on the present moment. It’s okay if you get distracted, just keep practicing and you'll improve with time.
Remember to use your Kailo Pain Patch before you begin a mindfulness exercise – it could make it easier to focus on the now. Kailo is designed to relieve pain in seconds, and a recent clinical study showed that 99% of patients felt pain relief within 10 minutes of using the Kailo pain patch.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
Remember to use your Kailo Pain Patch before you begin a mindfulness exercise – it could make it easier to focus on the now. Kailo is designed to relieve pain in seconds, and a recent clinical study showed that 99% of patients felt pain relief within 10 minutes of using the Kailo pain patch.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
