Cody Shipman - Happy-go-yoga: simple poses to relieve pain, reduce stress, and add joy

Paul J. Christo, MD

Host of Aches and Gains and Associate Professor,
Division of Pain Medicine, Johns Hopkins University School of Medicine

When Christine decided to embark on writing a book on yoga that would encourage body movement for good health, stress reduction, and pain relief, I was excited. Our modern lifestyle has significantly reduced natural movement and replaced it with inaction. We sit in front of computers for hours each day. We sit in cars, trains, buses, or airplanes en route to meetings, our job, or even leisure activities. At night, we sit in plush chairs or lie on comfortable couches to watch our favorite reality TV shows.

Unfortunately, all of this sedentary time has led to unfavorable health outcomes. More of us are obese, have heart disease, suffer from diabetes, and constantly strain the joints of our spines and limbs. Were designed to move, yet were mostly immobile. The benefits of exercise are numerous, but most important, its the fundamental step toward feeling better.

Evidence of the growing value of complementary and alternative medicine (CAM) and therapies like yoga for reaching optimal health and healing is steadily increasing. A 2007 National Health Interview Survey reported that more than 38 percent of American adults and almost 12 percent of children used some type of CAM therapy during the previous year. In fact, pain is among the most common reasons for seeking CAM treatments and specifically for easing lower-back pain.

Its easy to understand why more of my own pain patients are feeling the positive effects of CAM treatments, and especially yoga. As a form of exercise and moving meditation, yoga offers them pain relief, improves their mood and body mass index, and helps them reduce risk factors associated with chronic diseases. Patients tell me that the deep stretching combined with relaxation and the deep and rhythmic breathing of yoga promotes well-being and comfort. It makes them feel better, more alive, and more able to withstand the stresses of daily life.

Today, were learning more about the effects on the body of slow and deep breathing. Interestingly, some studies tell us that slow breathing reduces pain, and some experts feel that slow, deep breathing suppresses the sympathetic nervous system (fight or flight response), which in turn influences how pain is processed in the nervous system.

If you look at the evidence for yogas effects on pain, youll see that the practice allows patients to better cope with the biological, psychological, and social dimensions of having persistent pain. This is critical because pain can take over your life and make you feel like youre a prisoner. Yoga offers a way out through gentle exercise and a refreshing relaxation. Ive seen benefits in patients with arthritis in easing tender and swollen joints. And Ive seen yoga help patients with fibromyalgia lessen their pain and fatigue and elevate their mood and ability to cope. And Ive heard from patients that they feel less stressed, more resilient, and less injury-prone.

Yoga is low risk, low cost, and well tolerated. This is a perfect trio for my own patients who may be afraid of worsening their pain or who may have limited finances. Yoga can be practiced in class or even at home. Even simple exercises can be taught in the doctors office for those too injured or otherwise unable to take classes. Researchers are currently studying the effects of yoga on older adults specifically because of its global benefit to health and balance.

I mentioned initially that I was excited, and now you can understand the reason. Happy-Go-Yoga helps you take that first step toward mobilizing your body and mind. As an experienced yoga instructor, Christine Chen has written a smart, fun, and easy guide for healthy living. Yoga offers you the potential to improve your life, feel better, and regain a sense of wellness.

As a pain specialist whos seen many patients freed from their discomfort, Im enthusiastic about the promise of CAM treatments, and especially yoga. I hope that in reading Christines book, youre able to awaken a new potential to take care of yourself, overcome any medical limitations, and achieve what you want in life.