News-Medical.Net recently posted an article about the University of South Australia’s study that identified four key concepts in managing chronic pelvic pain that can help with pain management and recovery.
The short version is that relearning about our chronic pain and what is causing it is a form of pain treatment and that there are many ways to manage pain beyond medication and surgery which can include alternative practices such as those found within a yoga therapy program. (Outlined at the end of this post.)
Here is the long version that is worth the read:
Concept One:
“A sensitized nervous system can lead to overprotective pain – this concept is important as it provides a biological explanation for pelvic pain and validates that pain is real, and not ‘in your head’.”
Chronic pain occurs when the nervous system (NS) becomes highly sensitive to stress. As the pain/fear/stress/worry continues, the NS sensitivity increases thereby creating more pain. This has been termed “brain pain.”
See Healing Techniques Below
Concept Two:
“Pain doesn’t always mean my pelvis is damaged (although sometimes it does) – it is important because it provides reassurance that not every flare-up means your pelvis is damaged or getting worse and that tissue pathology (like endometriosis lesions) is just one piece of the pelvic pain puzzle.”
Understanding that the pain isn’t necessarily a sign that anything else is going on or getting worse can significantly ease that cycle of pain/fear/stress/worry that feeds into our over-sensitized NS.
See Healing Techniques Below
Concept Three:
“How I think, feel, and ‘see’ my pain can make it worse – this concept speaks of how there are many factors that can influence pelvic pain. As such, there are many ways to manage pain beyond just medication or surgery.”
This goes back to the first two concepts and touches on the fourth concept below. Reframing our thinking and beliefs around our pain is crucial to healing. Understanding that our NS is like an overprotective parent stuck in overdrive, trying to shield us from harm along with believing that pain is a symptom of that overprotection – and not a sign of worsening symptoms or new problems – eases the fear/pain cycle.
See Healing Techniques Below
Concept Four:
“I can change my pain… slowly – this concept was important because it provided hope and empowerment to pursue pain improvement as a viable goal.”
Reframing our thoughts and feelings about and reactions to our pain as mentioned above can change our pain because the oversensitivity of the NS lessens as we lessen our fear/stress/worry. Our body believes what our mind believes.
Learning alternative methods to manage pain, particularly practices that soothe the nervous system and restore its resilience, is immensely valuable for healing. Having methods readily available that we can utilize whenever and wherever necessary empowers us to take control of our healing and well-being.
See Healing Techniques Below
How Yoga/Yoga Therapy Practices Can Support Reframing and Recovery
When I work with a client experiencing chronic pelvic pain and the accompanying anxiety, we use a variety of techniques and practices that are individualized to their needs. These might include:
Breathing techniques
How we breathe significantly affects our nervous system. It is the one autonomic bodily function we can control and it can be used to calm us and our NS down. Breathing practices also give us a positive anchor to come back to when thoughts/emotions run away with us. How we breathe is also important to our pelvic floor as those muscles make up the bottom of our core canister and play a huge role in our intrabdominal pressure system.
Mudra
Mudras are hand positions that affect how energy moves within our body. Breath follows energy (prana—pranayama), and these gestures can deepen and lengthen our breath, helping calm the NS. Sitting with them and focusing on the movement of the breath is also a meditative practice.
Movement
Far from the challenging posture sequences seen in gym yoga and yoga studios, the movement I offer is slow, mindful, and gentle. It is focused on releasing tension in the mind and muscles, relaxing the pelvic floor and surrounding muscle groups, and helping my clients feel and connect with the sensations in their body in a positive way.
Woman practicing mindfulness to ease pelvic pain.
Mindfulness Tools
Employing certain mindfulness techniques can help us break out of the pain/fear/stress/worry cycle and develop awareness of the present moment, including thoughts, feelings, environment, and lifestyle/habits that may be contributing to our pain. These techniques might include affirmations, meditative techniques, imagery, journaling, and body scans.
Studies in psychology have shown that we can use the conscious mind to change beliefs in our subconscious mind. What we feed grows – either negative or positive.
Guided Relaxation/Guided Imagery
A simple guided relaxation can give the mind something to focus on so we can let go and relax. * More complicated forms of guided imagery can include positive images and suggestions within the script to encourage deeper relaxation and healing.
*Studies have shown that it takes a minimum of 8 minutes of relaxation practice for the mind and body to fully relax.
As an experienced certified yoga teacher and yoga therapist, Alicia is committed to promoting women’s wellness and helping them achieve their health goals. She specializes in curating yoga therapy programs for anxiety and chronic pain conditions including back pain and pelvic floor dysfunction. Visit www.AliciaCugliettaYoga.com to learn more about her and her online and in-person programs, or follow her socials:
https://www.facebook.com/AliciaCugliettaYoga/ https://www.instagram.com/alicia_cuglietta_yoga/
