Using yoga for chronic pain relief: Information on back pain, arthritis, and insomnia

While conventional medical treatments play a vital role in managing pain, experts say there is another tool that can complement these treatments — yoga.

Understanding Chronic Pain:

In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder of Akshar Yoga Centre, shared, “Chronic pain is not just a physical sensation; it can affect your emotional well-being and overall health. It is often caused by conditions such as arthritis, herniated discs or muscle tension. Whatever the cause, the pain can be persistent and debilitating.”

How yoga helps:

Yoga is a holistic practice that involves physical postures, breathing exercises and meditation. Himalayan Siddha Akshar stressed that it may sound surprising but this ancient practice can have a profound impact on managing chronic pain. Here is how it works –

1. Improve flexibility: Yoga postures, known as asanas, gently stretch and strengthen muscles. This can help relieve stress and improve flexibility, which can reduce pain associated with conditions such as arthritis or muscle spasms.
2. Improve posture: Many chronic pain problems result from poor posture. Yoga encourages proper alignment, which can prevent and relieve pain caused by incorrect body mechanics.
3. stress reduction: Stress is a common cause of chronic pain flare-ups. Yoga involves relaxation techniques that calm the mind and reduce stress, which can reduce the frequency and intensity of pain.
4. Increasing body awareness: Through yoga, a person becomes more aware of their body. This increased awareness can help them identify causes of pain and adopt healthier habits.

Yoga for Back Pain:

Himalayan Siddha Akshar told that back pain is one of the most prevalent types of chronic pain, which can be caused by various factors, like muscle strain, herniated disc or poor posture but yoga offers many asanas that cure back pain –

1. Child Pose (Balasana): This gentle stretch can provide relief from lower back pain by lengthening the spine and relaxing tight muscles.
2. Cat-Cow Stretch: This dynamic activity helps improve spinal flexibility and can reduce tension in the back.
3. Downward-Facing Dog (Adho Mukha Svanasana): This asana helps in strengthening the back muscles and improving overall posture.

Yoga for Arthritis:

Given that arthritis is a chronic condition associated with joint inflammation and pain, Himalayan Siddha Akshar believes that yoga can be a valuable tool for managing arthritis pain –

• Gentle joint activities: Yoga encourages gentle movement of the joints, which reduces stiffness and improves mobility.
• Breathing exercises: Pranayama or yogic breathing techniques can help manage pain by promoting relaxation and reducing stress.
• Supported Postures: Supports such as cushions or blocks can be used to support the body in the asanas, making the asanas more accessible and comfortable for people with arthritis.

Yoga for insomnia:

Himalayan Siddha Akshar said, “Dealing with insomnia can be exhausting and frustrating. While there are many treatments, yoga offers a natural and effective solution. Here are simple techniques to practice in the morning to calm your mind, relax your body and promote better sleep.” He suggested –

1. Bathing with cold water: Taking a cold shower lowers your body temperature, which signals your brain that it’s time to sleep. The drop in temperature also relaxes and reduces stress, making it easier to fall asleep and stay asleep.
2. Therapeutic walks: Raise your arms up keeping them shoulder-width apart and walk in this position with your arms raised and your hands up in the air for 1-3 minutes. Do at least three sets of these walks of 1-3 minutes each.
3. Brahmari Pranayama It involves breathing in deeply and then making a buzzing sound like a bee. It calms the mind and reduces stress. Practice it by sitting comfortably and closing your eyes. Take a deep breath through your nose and then exhale while making a buzzing sound like a bee

Himalayan Siddha Akshar concludes, “Yoga is a simple yet powerful tool for managing chronic pain. Its gentle approach to physical activity, combined with stress reduction techniques, makes it accessible to people of all ages and fitness levels. However, it is essential to consult a healthcare provider before beginning any new exercise program, especially if you suffer from a medical condition. Yoga, when practiced mindfully and consistently, can be a valuable complement to traditional pain management strategies, helping individuals live more comfortably with chronic pain.”