Understanding Chronic Pain: What Is It and Why Does It Happen?
If you suffer from musculoskeletal chronic pain, you’ll understand the physical, mental, and social toll it takes on a person. Chronic pain is any persistent pain that has lasted longer than three months. This can include arthritis, headaches, poorly healed musculoskeletal injuries, and, most commonly, neck and back pain. Unfortunately, the rate of people suffering from chronic pain is rising.
The Complexity of Chronic Pain: Why It Persists
Chronic pain is very complex. Once we experience pain for prolonged periods, not only does the site of the injury cause pain but our brain also starts to anticipate the pain, which can exacerbate how it is felt. This means a large part of pain perception occurs in the brain and can make it harder to break the pain cycle.
Chronic Pain in Australia: The Statistics You Need to Know
- 1 in 5 Australians over the age of 45 suffer from chronic pain.
- Between 30-45% of people with chronic pain also suffer from depression.
- Over 50% of people with chronic pain cannot do the regular activities they would like to.
Addressing the Pain Cycle: The Need for a Holistic Approach
Taking this into consideration, we need to address not only the physical aspect of pain with osteopathic treatment and exercise but also the psychological aspect of the pain cycle.
Mindfulness Meditation: A New Way to Manage Chronic Pain
What Is Mindfulness Meditation?
Mindfulness meditation involves being intensely aware of what you’re feeling and sensing in the moment. It can be practised through breathing, guided visualisation, or mind and body relaxation. This differs from other practices, such as yoga, which focuses heavily on movement and relaxation, or standard meditation, which centres on ‘clearing your mind.’ Therefore, mindfulness meditation can be an easier form of meditation to practise.
Evidence Supporting Mindfulness Meditation for Chronic Pain
- Brain Adaptations in Experienced Meditators: Research shows that experienced meditators have adaptations in their brains that reduce how pain is experienced. These changes, seen in thicker pain-modulating brain regions, have been observed in MRIs.
- Mindfulness-Based Stress Reduction (MBSR): An 8-week MBSR course has been shown to reduce pain, improve quality of life, and decrease depression in chronic pain sufferers.
- App-Delivered Mindfulness Meditation: Studies reveal that meditation apps can reduce stress and depression, contributing to improved psychological well-being.
How Can I Start Practicing Mindfulness Meditation?
Accessible Tools to Get Started
The impacts of the global pandemic have increased the popularity of online meditation tools. Some options include:
- Smiling Mind (free): Offers a range of guided meditations tailored to sleep, relationships, study, and more.
- Headspace and Calm: Provide free options with additional paid features.
Incorporating Mindfulness Meditation into Daily Life
- Start with short meditations (5-10 minutes) and gradually increase the duration.
- Use apps for guided sessions tailored to your specific needs, such as sleep or relaxation.
Seeking Professional Guidance
At our clinic, osteopath Kelly has researched mindfulness meditation’s role in managing chronic pain. She can provide:
- Guidance on starting mindfulness techniques such as breathing exercises.
- Mobility and relaxation exercises.
- Referrals for mental health care plans if needed.
The Bottom Line: A Complementary Strategy for Chronic Pain Management
Chronic pain can be challenging to manage. While mindfulness meditation may not drastically cure your pain, it is a low-risk, accessible strategy that could complement your existing treatment plan. By targeting both physical and psychological aspects, mindfulness meditation might be an effective tool in helping you make some positive changes.