Chronic Pain Management

Mindfulness Interventions For Chronic Pain

Mindfulness interventions are based on ancient Eastern meditation practices and have been adapted and incorporated into a variety of therapy types. Mindfulness is defined as the practice of paying purposeful attention from moment-to-moment in a way that is non-judgmental and non-reactive.

Mindfulness works through refocusing the mind on the present and increasing awareness of one’s external surroundings and inner sensations, allowing one to step back and re-frame one’s experiences without judgement.
The practice of mindfulness can help with managing chronic pain by attending to one’s body, mind and heart in an open, curious and accepting manner.

A key feature of mindfulness is to adopt an attitude of openness and acceptance of your experience with a curious, detached and non-reactive orientation. It’s important to remember that this is not an attitude of passive resignation to your current circumstances but rather an attitude of inviting experiences even if they are difficult.

Brief interventions can be an easy and effective methods to practice mindfulness in the comfort of your own environment.
Take a look at some of the examples provided below.

Diaphragmatic Breathing

Diaphragmatic breathing is a deep breathing exercise that uses the diaphragm, a dome-shaped muscle at the base of the lungs that plays an important role in breathing.

By fully engaging the diaphragm when breathing, you encourage your body to take in more oxygen and exhale more carbon dioxide. Your heartbeat will slow down, and your breathing can even lower your blood pressure.

Practice a few breaths. Fully extend your stomach as you inhale instead of your chest. Then exhale so that your belly comes in.

Walking Meditation

Bring your focus and awareness to each step as you walk (how our foot comes in contact with the floor, our muscles contracting as we move our weight from one leg to the next, the amount of distance just one step can take us)

This allows us to practice being in the present moment. You can walk slowly or at a normal speed.

As your thoughts drift, gently and non-judgmentally guide your awareness and focus back to your steps.

5 Senses Exercise

Sit or stand in a comfortable upright position with your feet planted flat on the ground. Rest your hands on your thighs or on your desk. Pay attention to your breathe.
Bring awareness to each of your 5 senses.

Hear: What do you hear around you? Name 5 different sounds.
See: What are 4 things you can see around you right now?
Touch: What are 3 things you can feel through touch?
Smell: What can you smell? Try to name 2 scents.
Taste: What is 1 thing you can taste?

Body Scan

Begin by bringing your attention into your body. You can close your eyes if that’s comfortable for you.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths. And as you take a deep breath, bring in more oxygen to your lungs. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the floor, notice the sensations of your feet touching the floor.
You can notice your legs against the chair. Then Notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight? See if you can allow them to soften. Same with your arms. Let your shoulders relax
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Be aware of your whole body as best you can. Take a breath. And then when you’re ready, open your eyes.

Additional Links:

For more information, please follow the additional links provided below.

Mindfulness for physical pain
Using mindfulness to approach chronic pain
Immediate effects of a brief mindfulness-based body scan on patients with chronic pain

Resources:
Anheyer, D., Haller, H., Barth, J., Lauche, R., Dobos, G., & Cramer, H. (2017). Mindfulness-Based Stress Reduction for Treating Low Back Pain: A Systematic Review and Meta-analysis. Annals of Internal Medicine, 166(11), 799. https://doi.org/10.7326/M16-1997

Colgan, D. D., Christopher, M., Michael, P., & Wahbeh, H. (2016). The Body Scan and Mindful Breathing Among Veterans with PTSD: Type of Intervention Moderates the Relationship Between Changes in Mindfulness and Post-treatment Depression. Mindfulness, 7(2), 372–383. https://doi.org/10.1007/s12671-015-0453-0

Hilton, L., Hempel, S., Ewing, B. A., Apaydin, E., Xenakis, L., Newberry, S., … Maglione, M. A. (2017). Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Annals of Behavioral Medicine, 51(2), 199–213. https://doi.org/10.1007/s12160-016-9844-2

Majeed, M. H., Ali, A. A., & Sudak, D. M. (2018). Mindfulness-based interventions for chronic pain: Evidence and applications. Asian Journal of Psychiatry, 32, 79–83.https://doi.org/10.1016/j.ajp.2017.11.025

Rosenzweig, S., Greeson, J. M., Reibel, D. K., Green, J. S., Jasser, S. A., & Beasley, D. (2010). Mindfulness-based stress reduction for chronic pain conditions: variation in treatment outcomes and role of home meditation practice. Journal of Psychosomatic Research, 68(1), 29–36. https://doi.org/10.1016/j.jpsychores.2009.03.010

Turner, J. A., Anderson, M. L., Balderson, B. H., Cook, A. J., Sherman, K. J., & Cherkin, D. C. (2016). Mindfulness-based stress reduction and cognitive behavioral therapy for chronic low back pain: similar effects on mindfulness, catastrophizing, self-efficacy, and acceptance in a randomized controlled trial. PAIN, 157(11), 2434–2444. https://doi.org/10.1097/j.pain.0000000000000635

Ussher, M., Spatz, A., Copland, C., Nicolaou, A., Cargill, A., Amini-Tabrizi, N., & McCracken, L. M. (2014). Immediate effects of a brief mindfulness-based body scan on patients with chronic pain. Journal of Behavioral Medicine, 37(1), 127–134. https://doi.org/10.1007/s10865-012-9466-5