Pain is a complex + universal experience that can significantly impact our daily lives, limiting mobility + affecting overall well-being. While pain management has been historically focused solely on medication + medical interventions, emerging research suggests that medication in conjunction with recommended movement + mindfulness practices can provide profound benefits to alleviating + managing pain.
The International Association for the Study of Pain has offered up the following definition:
“Pain is an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage.”
This article is great read if you're interested in diving deeper into how the nervous system processes pain.
Pain can manifest in various forms, ranging from acute discomfort to chronic conditions like lower back pain, arthritis + fibromyalgia.
Acute pain is usually a result of injury or inflammation which, depending on severity, should be treated appropriately before undertaking any exercise program - it is not recommended to push through acute pain before having it assessed by a doctor or allied health professional.
Chronic pain affects millions worldwide, impairing physical function, mental health + quality of life. Traditional approaches to chronic pain management often rely only on medical interventions, which of course can be necessary, but long-term use may carry side effects + dependency risks.
Pain, whether linked with injured tissue, inflammation, or functional impairment, is mediated by processing in the nervous system. In this sense, all pain is physical. Yet, regardless of its source, pain may result in hypervigilance, threat appraisals, emotional reactions and avoidant behavior. So in this sense, all pain is psychological. - from the National Library of Medicine via Science Direct "Pain Processing in the Human Nervous System: A Selective Review of Nociceptive and Biobehavioral Pathways"
The science of pain + the role of exercise for its management:
Recent studies have shed light on the role of exercise in pain management, highlighting its effectiveness in reducing pain intensity + improving physical function. Exercise stimulates the release of endorphins, the body's natural painkillers, while also promoting neuroplasticity, the brain's ability to adapt + rewire in response to stimuli. You can read more about that here.
Research indicates that Pilates (+ other modalities of exercise) can assist in alleviating various types of pain, including lower back pain, neck pain + musculoskeletal discomfort.
A systematic review published in the Journal of Bodywork and Movement Therapies found that Pilates-based exercise programs were effective in reducing pain + disability in individuals with chronic low back pain. The study concluded that Pilates interventions could be a valuable adjunct to conventional treatment approaches for back pain.
Furthermore, a study published in the Journal of Orthopaedic & Sports Physical Therapy demonstrated the efficacy of Pilates in improving pain, function + quality of life in individuals with chronic neck pain. Participants who engaged in Pilates exercises experienced significant reductions in pain intensity + disability compared to the control group.
While Pilates offers clear benefits for pain management, other exercise modalities have also shown promise in improving physical function + reducing the impact of pain. Strength training, low impact aerobic exercise, yoga + tai chi are all supported by scientific evidence for their efficacy in pain relief.
Strength training exercises, such as resistance training + weightlifting, can enhance muscle strength, joint stability + overall function, thereby reducing pain + preventing injury.
Aerobic exercise, including walking, cycling + swimming, improves cardiovascular health + promotes the release of endorphins, contributing to pain reduction.
Yoga + tai chi are mind-body practices that integrate gentle movements, breathing techniques + mindfulness meditation.
Research suggests that these practices can reduce pain intensity, improve flexibility + enhance psychological well-being in individuals with chronic pain conditions.
All-in-all, a holistic + evidence-based approach is the best way to manage pain, with the key being the combination of appropriate:
medication + mindfulness + movement
By promoting strength, flexibility + body awareness, Pilates can alleviate various types of pain + improve overall physical function; the addition of other modalities can provide a comprehensive pain management plan to empower individuals to take control of their health + enhance their quality of life.
Remember, before starting any new exercise program, it's essential to consult with a healthcare professional, especially if you have pre-existing health conditions or chronic pain.
Flow State Movement offers small group classes + private 1:1 sessions in a supportive environment to help you strengthen your body, mind + improve your connection to both.
We are not a rehabilitation clinic, however clients have reported that regular classes have contributed to improved overall physical + mental health, while assisting in pain relief + management for all types of pain.
We look forward to supporting you in discovering how a regular Pilates practice can improve your relationship with your mind, body + breath!
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