McConville DPT PT PNE - Mind-Body Connection for Pain Management: Vital Meditation, Mindfulness, and Movement Techniques to Ease Chronic Pain

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Copyright 2020 by Rockridge Press, Emeryville, California

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

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Interior and Cover Designer: Mando Daniel
Art Producer: Tom Hood
Editor: Carolyn Abate
Production Editor: Matthew Burnett

Illustrations courtesy of Shutterstock, (cover, interior).
courtesy of Autumn Lee

ISBN: Print 978-1-64739-951-1 | eBook 978-1-64739-562-9

R0

For Steve, who patiently learned the science and healing techniques as I wrote this book; and for my father, who taught me to keep looking for solutions.

Contents

CHAPTER ONE:
Using the Mind-Body Connection to Manage Pain

CHAPTER TWO:
A New Mindset

CHAPTER THREE:
Stay in the Present

CHAPTER FOUR:
A Deeper Connection

CHAPTER FIVE:
Remember to Breathe

CHAPTER SIX:
Make a Move

CHAPTER SEVEN:
Continued Success

The doctor patted me on the shoulder as he led me to the door. Dont worry, honey, he said. Youre young, and back pain is the most common thing in the world. Youll just have to learn how to live with it.

I had just flown in from California, taking a break from the international mime and comedy school where I spent my days learning how to juggle, do trapeze work, and circus performing. Only at that moment, I couldnt walk a block without crying from the pain. I went to bed that night praying to die. (Yes, the drama of youth.) But I did wake upin pain and mad as hell that someone was telling me that I wasnt going to be able to live my life the way I wanted.

Determined to not accept the inevitable that I was told, I went to the local library to do some research. I checked out every book I could find on pain, meditation, diet, and exercise. As I began to devour their information, I started to understand how my emotions and stress were tied to my pain. I also learned that I could begin to improve if I moved just a little bit every day and then a little bit more the next.

Thats when I began the practice of daily meditation. Confession: I have the most active, busy, convoluted mind of anyone I know. So the fact that I could learn how to quiet my mind and find some sort of peace made me realize that this was possible for others. Because of what I gleaned, I was able to return to my career and travel around the country with a three-person pantomime and clown troupe. That is, until one summer, when I decided to enroll.

That began my 40-year journey of research and practice in holistic health care. I am a complete devotee of mind over matter. Back in 1978, when I was accepted into a very competitive physical therapy program, integrating body and mind practices in therapies wasnt the standardbut I did it anyway. Even now, Im still a bit of an outlier in the medical fieldbut things are changing rapidly. I specialize in complex conditions, working with people who havent had success in traditional methods of care. Ive always tried to think of myself as a steward of hope as I walk with my patients through their pain journey, in search of relief.

I believe that were often given situations that make us stronger. My own continued pain saga drives me to maintain the mindset that I have control over my pain, and that I have tools to help me stay in control. Im excited to share some of these techniques with you.

The exercises and tips in this book are derived from my own work and that of the many mentors in my journey to wellness. For each and every one of them, Ive drawn on the ancient wisdom of healing through the mind-body connection. My favorite third-grade teacher, Sister Genevieve, told me that there was nothing new under the sun. That comment resonated with me as I was writing this book. You may notice that some of the exercises seem familiar, but they are now presented with pain relief in mind. While they may not be new, you are free to change up the exercises to make them fun and make them yours.

The exercise chapters are divided into five different types of mind-body exercises: reframing, mindfulness, meditation, breathwork, and restorative yoga. Youll learn about each one and then youll be asked to do some exercises. Dont worry if you dont like all of the exercises, because there are plenty to try. And who knows, maybe youll end up revising some to fit your sensibilities.

This book is here to help you find the right exercises and gain control of your pain by integrating your mind and body. Each chapter has a variety of exercises that range from simple to slightly complex. Each exercise uses mind-body connections to help you feel, breathe, and move in new ways that will change up your routines. The more you understand how pain and stress impact your body, the easier it is for you to be creative and expand on the exercises.

There are no rules about how to read the book or follow the exercises. The most important thing is to be consistentgive them a try and see how they feel. This book isnt meant to be a replacement for seeing a physician or any other health care provider. Its intended to empower you to know that we all have to advocate for our own health.

Remember, self-care is health care.

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