Chronic pain is continuous and can range from low-level aches to high level pain. The source of pain can come from injury, illness, disease and disharmony in the body. Pain is a signal that tells us there is a problem somewhere in the body. Read our companion article called 'Pain Instructs'.
Chronic Pain Symptoms & Effects
- Chronic fatigue
- Spine, joint and/or muscular, soft tissue pain
- Swelling and inflammation of effected area
- Tension, muscular contraction, stiffness in joints
- Pain on moving
- Pain on being still
- Limited mobility
- Decrease in flexibility
- Lack of motivation
- Unable to sleep
- Fall into depression
- Weight gain
Natural recommendations for Chronic Pain
Slow and deep breathing exercises into the belly for pain management. Learning to meditate and take time for yourself to relax. Aid muscles to relax and recover with hot baths (Epsom salts are a great addition to your bath water). Make sure you rest and sleep enough. Keep moving and active, little and often. Good nutrition and diet e.g. anti-inflammation food plan. Reducing physical and mental stress. Supporting the immune system with natural supplements e.g. fish oil, minerals, vitamins
How Tai Chi can help
- Improved mood and levels out emotions
- Reduces stress, depression and anxiety
- Activation of the body’s automatic relaxation response (parasympathetic system)
- Gain mental calm
- Learn self compassion
- Develop ability to relax, empowering you with your own health
- Working in a supportive group of people is a great social outing
- Able to manage and reduce pain
- Increase range of motion and flexibility
- More mobile and healthier spine
- Opens the lower back area, relieving pressure from this usual troublesome spot
- Drops tension in shoulders, holding the arms from the back
- Improved leg strength
- Non impact method to help keep you moving gently and at a slow pace
- Uses own bodyweight for strength building
- Less stiffness
- Reduction in muscular contraction and tension
- Better co-ordination, balance and body awareness
- Reduces risk of falling
- Increase in energy and reduction of chronic fatigue
- Helps boost immune system by up to 50%
- Less disturbed sleep patterns
- Increase in oxygen levels through deep breathing aiding all body systems
- Improve the efficiency of the lymph system
- Allows Qi to flow through the meridian pathways of the body
- Improved circulation
Deep Breathing and Chronic Pain
- Tai Chi and Qigong combine slow dynamic movements with deep breathing and an aligned posture.
- Deep diaphragmatic breathing helps to bring more oxygen into the body, to help all body systems function better.
- It also helps us to truly relax the mind, reducing stress, anxiety, frustration and anger, as well as the body, the muscles and soft tissue.
- This activates the body's relaxation response which slows down the heart rate and lowers blood pressure.
- The focus on deep rhythmic breathing helps to create a positive distraction, which can help reduce pain and other stress triggers.
- The physical signs of anxiety are shallow and rapid breathing, which can lead to hyperventilating, pins and needles, chest pain and difficulty with vision. Deep breathing is the key to helping reverse this stressful state, in time returning the body to neutral.
University of Maryland Medical Center, Dec. 2002
- Tai Chi as a preventative and complementary therapy. Discussed the benefits for those with chronic pain, strengthening the immune system and central nervous system.
Case Western Reserve University in Cleveland, Ohio / Oregon Research Institute
- Elderly Tai Chi students experience pain reduction in their arthritis and increase in mobility
Dr. Chenchen Wang at Tufts University School of Medicine in Boston
- New England Journal of Medicine
- Fibromyalgia patients saw an improvement in pain, quality of life, sleep patterns, pain and the ability to exercise after 24 weeks.
The Effectiveness of Tai Chi for Chronic Musculoskeletal Pain Conditions: A Systematic Review and Meta-Analysis
- Conclusion states that Tai Chi had a “smallpositive effect on pain and disability in people with arthritis.”
Tufts Medical Center in Boston
- Fibromyalgia patients reported reduction in tiredness, pain, stress, depression and noticed an increase in quality of life.