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Meditation for pain control – does it work?
If you’ve dealt with chronic pain, then you know how difficult it can be to handle.
I can relate. I’ve had recurring headaches for most of my life.
I’ve always looked for solutions that won’t hurt me, but will make the painful headaches go away.
I think that most people who have any level of chronic pain are in the same boat.
Feelings of frustration from a lack of good options to handle pain is common, and feelings of despair also often accompany chronic pain.
But what if you could separate yourself from your pain so that it didn’t feel so tied up in your identity… would that help?
Reducing the perception of pain by separating your sense of self from your pain is the promise of mindful meditation.
The question is, does it work?
Mindfulness meditation has been around for 1,000s of years…
And it’s been used in the pursuit of pain reduction for probably close to that amount of time.
Now researchers understand the mechanisms that create a perceived reduction in pain through mindfulness meditation.
The study done by the University of California shows that mindfulness meditation reduces the feelings of pain.
It does this by giving your sense of self distance from the pain.
The pain is something you observe rather than being part of who you are.
The study, published July 7, 2022 in PAIN, showed that mindfulness meditation interrupted the communication between brain areas involved in pain sensation and those that produce the sense of self. In the proposed mechanism, pain signals still move from the body to the brain, but the individual does not feel as much ownership over those pain sensations, so their pain and suffering are reduced.
It’s remarkable that mindfulness meditation works…
But I think it’s important to understand that the brain is a physical structure in your body…
And that when you change how your brain works through meditation you can change that physical structure.
In this study they had 40 participants undergo brain scans on the first day and the final day of the study.
Half of the participants were trained in mindfulness meditation techniques and the other half were the control group.
The participants were then exposed to painful heat during several sessions during the study.
The mindfulness group had a HUGE reduction in their experience of pain compared to the control group.
Researchers found that participants who were actively meditating reported a 32 percent reduction in pain intensity and a 33 percent reduction in pain unpleasantness.
They experienced about a third less pain then the control group did.
And these were people who only had a small amount of training in mindfulness meditation.
“We were really excited to confirm that you don’t have to be an expert meditator to experience these analgesic effects,” said Zeidan. “This is a really important finding for the millions of people looking for a fast-acting and non-pharmacological treatment for pain.”
The mindfulness meditation actually made physical changes to the way the participants’ brains worked…
Which is why the scientists think that their pain was reduced.
When the team analyzed participants’ brain activity during the task, they found that mindfulness-induced pain relief was associated with reduced synchronization between the thalamus (a brain area that relays incoming sensory information to the rest of the brain) and parts of the default mode network (a collection of brain areas most active while a person is mind-wandering or processing their own thoughts and feelings as opposed to the outside world).
I think that if you are experiencing chronic pain it might be worth giving mindfulness meditation a shot.
It could significantly help to reduce your pain and has no negative side effects.
You don’t even have to be super good at it to get it to work.
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