An estimated 2 million Americans are hooked on prescription painkillers, along with another 600,000 hooked on heroin. As the damage of opioids becomes clear, doctors are increasingly looking for alternatives for managing pain. Miles O’Brien reports that Biofeedback can reduce chronic pain, as can mindfulness training and yoga.
Findings suggest that sessions of just once a week may provide benefits
In a randomized controlled clinical trial of adults with moderate-to-severe depression, those who participated in heated yoga sessions experienced significantly greater reductions in depressive symptoms compared with a control group.
The results of the trial, which was led by investigators at Massachusetts General Hospital (MGH), a founding member of Mass General Brigham (MGB), and was published in the Journal of Clinical Psychiatry, indicate that heated yoga could be a viable treatment option for patients with
depression.
In the eight-week trial, 80 participants were randomized into two groups: one that received 90-minute sessions of Bikram yoga practiced in a 105°F room and a second group that was placed on a waitlist (waitlist participants completed the yoga intervention after their waitlist period). A total of 33 participants in the yoga group and 32 in the waitlist group were included in the analysis.
Participants in the intervention group were prescribed at least two yoga classes per week, but overall, they attended an average of 10.3 classes over eight weeks.
After eight weeks, yoga participants had a significantly greater reduction in depressive symptoms than waitlisted participants, as assessed through what’s known as the clinician-rated Inventory of Depressive Symptomatology (IDS-CR) scale.
Also, investigators observed that 59.3% of yoga participants had a 50% or greater decrease in symptoms, compared with 6.3% of waitlist participants. Moreover, 44% in the yoga arm achieved such low IDS-CR scores that their depression was considered in remission, compared with 6.3% in the waitlist arm.
Depressive symptoms were reduced even in participants who received only half of the prescribed yoga “dose,” suggesting that heated yoga sessions just once a week could be beneficial.
“Yoga and heat-based interventions could potentially change the course for treatment for patients with depression by providing a non-medication–based approach with additional physical benefits as a bonus,” says lead author Maren Nyer, PhD, director of Yoga Studies at the Depression Clinical and Research Program at Massachusetts General Hospital and an assistant professor of Psychiatry at Harvard Medical School.
“We are currently developing new studies with the goal of determining the specific contributions of each element—heat and yoga—to the clinical effects we have observed in depression.”
Participants rated the heated yoga sessions positively, and they experienced no serious adverse effects associated with the intervention.
“Future research is needed to compare heated to nonheated yoga for depression to explore whether heat has benefits over and above that of yoga for the treatment of depression, especially given the promising evidence for whole body hyperthermia as a treatment for major depressive disorder,” says senior author David Mischoulon, MD, PhD, Director, Depression Clinical and Research Program at Massachusetts General Hospital.
Every woman experiences cramps at some point in her life. For some, it’s mild discomfort, while for others, it can be debilitating. The pain often makes it hard for them to get through the day, let alone participate in activities they enjoy.
In addition, many women also find that their moods are affected by cramps, making them more irritable and prone to anxiety or depression.
Cramps are caused by the uterus contracting to shed the uterine lining. This process is called menstruation or a period that is integral to women’s sexual and reproductive health. The contractions can be quite strong, and they can cause pain in the lower abdomen, back, and thighs. Aside from that, symptoms may include nausea, vomiting, diarrhea, fatigue, and cramps.
While there are several ways to ease the pain of cramps, such as taking over-the-counter medication and using a heating pad, some women are looking for more natural solutions. If you’re one of them, yoga and meditation may be worth a try.
Yoga is a low-impact form of exercise that relieves all sorts of pain, including menstrual cramps. It involves stretching and holding certain positions for a period of time to relax the muscles and ease the pain.
On the other hand, meditation is a form of mindfulness that allows you to focus on your breath and be in the present moment to help you take your mind off the pain you are feeling and relax.
There are several different yoga and meditation poses that can help to ease period cramps. Some of the most effective ones are listed below:
The child’s pose is excellent for stretching out your lower back and relieving pain in your spine. It also helps to relax the muscles in your hips, thighs, and calves.
To do this pose, start on your hands and knees with your palms flat on the ground and your knees hip-width apart. As you exhale, bow forward, lowering your forehead to the ground. Then, allow your hips to sink back towards your heels and your arms to extend out in front of you. Hold this position for at least 30 seconds to a minute.
For your breathing and relaxation, try this modified version of Cobra Pose. It can help to open up your chest and shoulders while strengthening your back.
To get into the pose, lie on your stomach with your legs straight out behind you and your palms flat on the ground next to your shoulders. As you inhale, lift your chest off the ground, keeping your pelvis and thighs firmly planted. Stay in this position for a few seconds before slowly lowering back to the ground.
Pelvic Tilts is an excellent exercise if you’re feeling bloated or constipated. It’s a gentle way to massage the internal organs and improve circulation in your lower body. Plus, it’s a great technique to burn calories during your period.
Start by lying on your back with your knees bent and your feet flat on the ground. As you exhale, press down into your feet and tilt your pelvis toward the sky. Take a few seconds to keep this position before going back to the starting position. Repeat ten times.
Another great pose for getting rid of period cramps is the Supported Bridge Pose. This pose eases the pain by opening up the chest and shoulders to relieve the tension built up in these areas during your period.
For this pose, you’ll need a yoga block and a blanket. Then, lay on your back with your knees bent and your feet flat on the ground. Place the yoga block under your lower back, and put the blanket over your pelvis. As you inhale, press your feet into the ground and lift your hips off of the ground. Hold this pose for 30 seconds to a minute, then release it back to the ground.
If you’re feeling nauseous or have headaches in addition to your cramps, the Cat-Cow pose can help, as it stretches out your back and neck muscles.
First, put your hands and knees on the ground with your palms flat and your knees hip-width apart. Then, as you inhale, arch your back and look up towards the ceiling. Then, as you exhale, round your back and tuck your chin towards your chest. Repeat this sequence ten times.
Besides these yoga poses, meditation can be a helpful tool for managing period cramps. Here are a few tips to get started:
1. Focus on your breath: One of the simplest ways to meditate is to focus on your breath. First, find a comfortable position to sit or lie in and close your eyes. Then, focus on taking deep, slow breaths. For instance, inhale through your nose for a count of four, then exhale through your mouth for a count of eight. Repeat this for 5-10 minutes.
2. Count your breaths: Another way to focus on your breath is to count each inhale and exhale. Begin by inhaling for a count of four, then exhaling for a count of eight. On the next inhale, count to three, then exhale for a count of eight. Continue counting down on the inhales until you reach one. Then, start back at four and repeat the cycle.
3. Focus on a mantra: A mantra is a short, repeated phrase or word that can help to focus and calm the mind. Choose a mantra that is simple and easy to remember. Once you have chosen your mantra, repeat it aloud or silently to yourself as you breathe. For example, you could repeat the word “relax” or “let go” with each inhale and exhale.
4. Visualize a peaceful scene: Another way to calm the mind is to visualize a peaceful scene. Close your eyes and imagine yourself in a calming place like a beach or meadow. Then, focus on the details of the scene-the sounds, smells, and colors. Stay in this peaceful place for 5 minutes or longer.
While there’s no one-size-fits-all solution for managing period cramps, yoga and meditation can be helpful for many people. If you’re new to these practices, start with simple poses and meditations. Then, as you become more comfortable, you can try more advanced techniques.
Lastly, remember to listen to your body and stop if you feel any pain. With regular practice, you’ll likely find relief from your cramps.
Yoga can be really helpful when you have chronic pain and fatigue – so what about using it to help you at work too?
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