By JACCI GRUNINGER, MS, C-IAYT
Los Alamos

For years I have helped students/clients work with chronic pain. And, I have had pain off and on over my lifetime but nothing that I would say was chronic until January 2022, when I tore my hip labrum. It has now been over a year and I have learned so much from my own injury and process of navigating the pain. I am still continuing this journey of chronic pain management. My own injury has helped me be more empathetic and understanding of those I work with you also have chronic pain.

Pain is an important part of our day to day lives. Without it we wouldn’t know that something is wrong. It’s the brain and nervous systems way of keeping us safe. It is also a learning tool, if I move a certain way it will create pain to remind me not to move that way. The National Institutes of Health, National Health Interview Survey, concluded that over 25 million adults experience chronic pain and 40 million experience severe pain.

If pain persists for longer than 3 months, it is considered chronic pain.

There are typically three types of pain:

• Nociceptive pain that comes from a damaged tissue due to injury, surgery or disease;
• Neuropathic pain that comes from damage to sensory nerves; and
• Nociplastic pain that arises from a changed interpretation of nociceptive pain (the brain interprets dance deposit lack of evidence.)

Unfortunately, chronic pain doesn’t always fall into one category. And, when we have nociplastic pain it can be worse when we are stressed. Often the tissues are hypersensitive and the brain is on overdrive. In addition, chronic pain can lead to musculoskeletal imbalances, nervous system dysregulation, fast heartbeat and breathing problems. We can also experience anxiety, depression and increased stress.

Yoga Therapy is an ideal practice to manage chronic pain. It can increase our resilience and regulation of our nervous system. Yoga techniques aim to enhance one’s focus and attention, to stay in the present moment. Tools such as meditation and breathing practices can also help change our mood, emotions and thinking.

Pain disrupts our ability to be in the moment and discern what is really going on. Yoga helps us cultivate a sensitivity to our body, mind and emotions. We settle into what we are feeling in multiple dimensions – this is called interoception and can be helpful in down regulating the nervous system. Healing and managing pain is hard to do when we are in a sympathetic response.

Yoga therapy specifically helps with tools to build awareness (interoception), down regulation, safe movement, strength and proprioception. I’m grateful for my own training in helping myself and that these tools can also help others.

Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist, Focusing Coach and Facilitated Stretch Practitioner. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork, focusing, stretching and bodywork. Her Wellness Center is at 190 Central Park Square #212. Visit her website at www.highmountainwellbeing.com.