Transitioning from an acute injury to chronic pain can be challenging. Yoga offers relief physically, mentally, and emotionally, providing a holistic approach to pain management.
After finishing my college wrestling career, I struggled with chronic lower back, ankle, and knee pain. These pains began as acute injuries from training and competing and persisted due to inadequate healing time.
Post-retirement, my obsession with the pain hindered my ability to exercise and enjoy outdoor activities, leading to poor eating habits, disrupted sleep, weight gain, and mental health challenges.
Fortunately, a friend’s suggestion to try yoga changed my life. Within five months of regular classes, my pain significantly diminished. I began exercising again, socializing with new friends in the yoga community, and felt mentally and emotionally rejuvenated.
Understanding Acute and Chronic Pain
The Centers for Disease Control and Prevention reported that in 2021, approximately 20.9% of U.S. adults, about 51.6 million people, experienced chronic pain. Additionally, around 17.1 million people faced high-impact chronic pain, substantially restricting their daily activities.
Adriaan Louw, a physical therapist and pain neuroscientist, distinguishes between acute and chronic pain. Acute pain is short-lived, like a sprained ankle or broken leg, and typically resolves quickly with appropriate care.
Chronic pain, however, is more complex and lasts longer than the expected healing time for tissues. Louw notes the alarming rise in chronic pain, often linked to declining mental health.
It’s important to understand that injury and pain are not synonymous. Not everyone with an injury experiences pain, and not everyone in pain has an injury. Pain is classified as chronic if it persists for six months or more, but this timeline varies as individual experiences with pain and healing differ. The intensity and duration of acute pain are significant predictors of chronic pain. Acute pain rated five or higher on a ten-point scale is more likely to become persistent pain.
The Role of Yoga in Pain Management
Yoga, with its combination of physical postures, breathing exercises, and mindfulness, can help reduce both acute and chronic pain. It improves flexibility, strengthens muscles, enhances circulation, and promotes relaxation, all of which contribute to pain relief. Mentally, yoga encourages a focus on the present moment, reducing stress and anxiety associated with chronic pain. Emotionally, it fosters a sense of community and support, providing a holistic approach to managing pain.
