Try these 3 mind body hacks for chronic back pain

Now more than ever people are looking for ways to control chronic back pain. Stuck at home, can’t get out to see your regular massage therapist, chiropractor, physical therapist or orthopedic doctor?  Here are a few ways that you can control your back pain through mind body healing methods.  In addition to your regular treatments these methods can help relieve stress in the mind, relax muscles in the body and help you achieve a sense of comfort and ease during your daily activities.

1. Mindful Movement

Motion is lotion. Movement is lotion for the joints, and we control our movements through our thoughts and our brains. Careful attention to our body and how we move through the day can increase the connections between the brain and the body. This helps us become more aware of our body and of the particular movements that are contributing to pain. Moving mindfully as in “with your mind in your muscles”, can also help you figure out what types of movements feel good and how to move about your days with ease. This is as simple as, next time you’re standing at the sink, washing your hands, notice your feet on the floor and begin to bring mindfulness into your body as you wash your hands. Bringing moments of consciousness into our daily movements can help decrease pain and increase enjoyment of daily activities. Movement should feel fun.

2. Aware Breathing

Beware of the breath.  The breath is the gateway to understanding our unique inner life. We are breathing all day long but we’re not usually aware of the quality of each breath we take. 

When we are in chronic pain there’s a tendency to hold our breath. Holding the breath leads to chronic muscular tension. Tension can be anywhere in the back, around the rib cage and inside of the rib cage. Aware breathing can help address this issue. Breathing is both passive and active, and there are many exercises that can help increase circulation around areas of tightness. Aware breathing can be done anytime and anywhere. Try it now. Begin by taking a deep breath in through your nose while, counting to five, Feel your belly, diaphragm and chest expand as a balloon filling up with air, pause for a moment, then slowly exhale through the nose for a count of five. Feel your chest, diaphragm and belly soften as you exhale. Repeat that 5 to 10 times.

3. Meditation

Meditation has been proven time and time again to help relieve mental stress and physical tension. Meditation is not about sitting and thinking about nothing, although it may look that way from the outside. Meditation is simply focus and anything we focus on can become a form of meditation. How often have you been lost in music? Have you ever been lost in your work? Staring at the stars? How about making love? In the Flow? Meditation comes in many forms and in its purest form concentration with a loving regard is meditation. Mindfulness-based meditation has been proven to help with chronic back pain. Combine that with Mindful Movement and Aware Breathing and you have new tools to hack your back pain. 

With love ❤,

Claudia, E-YRT-500 YA (US), Gold E-RYT YA (Australia)

p.s. Join Tenya and I Saturday, May 23, 2020 for our online Self Care Saturday Spa Retreat. We’ll be focusing all on the back, using the techniques mentioned above.

Anxiety and stress release through the practice of yoga

Adapted from the Lahaina News, April 23, 2020 article.

Trikonasana - Triangle pose to stimulate the muscles

Yoga is a physical and mental practice that can help to reduce stress and anxiety during these uncertain times. We tend to spend a lot of time in our minds and may not realize how much tension is stored in our bodies.

In our current environment, yoga studios and gyms are closed, leaving some people feeling anxious and isolated. Yoga online can help release some of these daily feelings of stress and anxiety.

A daily yoga practice can bring relief during these changing times. Yoga can create positive vibrations within and relieve stress through stretching, breathing and meditation.

The practice of yoga can clear your thoughts while allowing you to find your center. This can lead to a feeling of calm and serenity.

For many, yoga is essential for self care and wellness. Yoga helps to balance our nervous system, which is paramount during stressful times similar to what we are living today.

Our bodies may be in a state of panic and fear. Yoga will take us down from that place.

My colleague and mind/body expert Claudia Micco states that "when we are in stressful situations such as the Corona virus or any life-threatening situation, our heart rate increases, our blood pressure increases and our digestive system becomes aggravated."

Some elements of yoga that aid in reducing stress are the poses and the breath exercises. Deep breathing can calm you down. The idea is to breathe in positivity and lightness and exhale what doesn't serve you.

In addition to breath work and meditation, some stress release poses include:

• Vrksasana - Tree pose for grounding;

• Sivasana - For relaxing and winding down;

• Trikonasana - Triangle pose to stimulate the muscles;

• Balasana - Extended child pose to release the shoulders and hips;

• Ustrasana - Camel pose to open the heart center.

Currently, I am helping students relieve their daily stress by offering twice daily, live streaming donation/community-based yoga sessions from my Ohana Yoga Shala in Makila, Lahaina.

One of my students, Alia, recently shared how the online sessions have supported her path to wellness during these times.

Alia has been suffering from stress and anxiety, and she has been self isolating since March 15 due to the COVID-19 pandemic. She believes my online yoga classes have helped her immensely.

TENYA: What has triggered your anxiety?

ALIA: My mother's health, as she lives alone, and my own health, as I'm a music teacher exposed to many people on a daily basis.

TENYA: How has yoga helped?

ALIA: The breathing exercises and heart opening poses. I have been feeling so heavy in my heart, and my mind races with worried thoughts. These practices have really helped me let go of negative thought patterns, and I feel my chest relaxing all the heaviness away after yoga.

TENYA: How do you feel before and after class?

ALIA: Before class I feel stressed. After class, I feel refreshed and more relaxed. My favorite pose is the Sivasana.

TENYA: Will you continue taking online classes?

ALIA: Yes! I have been taking your online classes twice a day, once in the morning for Sunrise Yoga and once in the evening for Sunset Yoga. I usually go to yoga classes once in awhile. Your virtual classes are easier for me to commit to, and there is no judgement. I can focus on what I need in the comforts of my own home. Also, because the class is live, you can give verbal assists in real time - something a pre-recorded video cannot do.

I love that my online yoga classes are bringing my Maui community and my global ohana together one pose at a time. For me, it's all about this connection.

I chose to go live online streaming so my students near and afar can still feel connected. Like Alia and many others, our world needs yoga now more than ever!

I’ve been teaching yoga to our Lahaina community for over 11 years. I’m also a leading international yoga teacher and certified E-RYT Yoga Alliance Teacher Trainer.

With over 20 years under my belt, I’m excited to offer online live streaming classes.