Mind-Body

There are numerous studies that have confirmed the need to address the mind as well as the body as often times stress can lead to pain or worsen someone's pain. By addressing stress you can then help reduce your pain. Meditation and yoga are two great ways to address your stress as well as increase your body awareness and reduce risk for injury. Below is a quick guide to these two great options.
Meditation

Mindfulness is a nonjudgmental, moment-to-moment awareness where you acknowledge and accept every thought, feeling, or sensation that arises within you. By being mindful you can help reduce your pain as well as prevent further irritation to it.

Many studies have looked at mindfulness meditation for back pain and found that it could improve: pain intensity, psychological distress, coping, anxiety, and pain tolerance. It also has been shown to change the very parts of your brain that perceives pain-and reduces its activity!

People report that with mindfulness they are able to develop a better self awareness which can result in behavioral changes that helped reduce their pain.  By bringing attention to day to day activities, you may be able to cope with the pain in a more active and engaged manner as well as hopefully reduce it!

The below videos are guided meditation practices which may help you get started. Once you become more comfortable with these basic elements of mindfulness, you can incorporate it into your everyday activities such as mindfully brushing your teeth or eating dinner. As you do this you are more than likely going to see improvements with your quality of life and reduction in your pain. If you would like more information or would like to participate in a formal meditation group, contact the Center for Health Promotion at 230-7300.

Body Scan

Focus on Your Breathing:

Yoga
In addition to the mindfulness elements of meditation, yoga offers balance, strength and flexibility benefits as well which often will also help address your lower back. With the guidance of an experienced yogi, you can practice becoming more aware of how your body moving, feels and reacts to different positions and strains. This can then help you reduce your pain throughout your day. Below is a video to help you get started but it is also recommended that you check out the local yoga studios in Concord listed below.

Living Yoga NH
120 North Main Street Concord, NH 03301
603. 226.9642


Sharing Yoga
3 Pleasant St, Concord, NH 03301
603.630.5576

Yoga at the Center for Health Promotion
49 South Main St Concord, NH 03301
603.230-7300