The Link Between Pain and Neuroplasticity
According to the CDC, An estimated 20% (50 million) of U.S. adults had chronic pain, which is defined as pain that has persisted for 3 months or longer. If you’re reading this, then you probably already know that the effects of chronic pain can be devastating - relationships, careers, self-esteem, identity, and your overall sense of well-being can be greatly impacted. One way to manage chronic pain and take back control is to understand neuroplasticity.
Neuroplasticity sounds like a big, science-y word that is difficult to understand. But I promise that after reading this, you will have the basics down of what it means and how to apply it to your daily life in order to better manage your chronic pain.
What is Neuroplasticity?
Neuro = brain
Plastic = easily shaped or molded (think of how many different shapes can be made out of plastic)
Neuroplasticity is the brain's ability to change and adapt in response to experiences. This means that the brain is not a fixed and unchanging structure, but rather a dynamic and malleable one. Neuroplasticity allows the brain to form new connections between neurons, strengthen existing connections, and even create new neurons. This process is essential for learning, memory, and recovery from injury. Every time you learn something new, your brain changes by creating new pathways. This is neuroplasticity in action!
If you need a visualization to better understand what neuroplasticity is, think of your brain as a field of grass that has many different walking paths. These paths are your thoughts, beliefs, emotions, motor functions, pain signals - everything your brain does is a different path. Neuroplasticity happens when you get off an old path and start creating a new path in fresh grass. It may take some walking, but eventually you will have a new path in the grass. And what’s even more amazing is the old one starts to grow grass over it from no longer being walked.
How does Neuroplasticity relate to Pain?
When we experience pain, our brains undergo changes in response to the pain signals. These changes can either amplify or diminish the pain signals, depending on the circumstances. For example, if we repeatedly experience pain in a certain part of our body, our brain may become hypersensitive to pain signals from that area, leading to chronic pain. On the other hand, if we learn techniques to manage our pain, such as meditation or relaxation exercises, our brain can rewire itself to reduce the pain signals (create new paths). This doesn’t mean the pain always disappears, but instead you are training your brain to interpret the pain signals as being smaller and more manageable (old paths get grown over when not used)
Research on Neuroplasticity and Pain
There is a growing body of research on neuroplasticity and pain, which has demonstrated the effectiveness of neuroplasticity-based interventions in managing chronic pain. For example, a study published in the International Journal of Yoga found that subjective pain scores and quality of life (QOL) improved for chronic pain patients after mindfulness interventions, compared to control groups.
Another study published in International Journal of Molecular Sciences found that chronic pain actually changes the way the brain functions. The study showed that people with chronic pain had decreased gray matter in areas of the brain that are associated with pain processing and increased gray matter in areas of the brain that are associated with emotional processing. This means that chronic pain not only affects our physical experience of pain, but also our emotional response to it. This is why many of the techniques that help you rewire your brain are similar to ones that help you regulate your emotions.
So, how can we use this knowledge to manage our pain? Here are five ways:
Practice mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. It has been shown to be effective in reducing pain intensity and improving quality of life in people with chronic pain. A study published in the Journal of Pain found that mindfulness-based stress reduction (MBSR) was effective in reducing pain intensity and improving emotional well-being in people with chronic low back pain.
To practice mindfulness, find a quiet place to sit and focus on your breath. As thoughts come up, acknowledge them and then let them go. You can also try guided meditations or attend a mindfulness-based stress reduction class.
Engage in gentle movement: Exercise and movement can help reduce pain and improve physical function in people with chronic pain. However, many people with chronic pain are afraid to engage in exercise because they fear it will make their pain worse. Gentle movement, such as yoga or tai chi, can be a great way to start.
A study published in the Annals of Internal Medicine found that a gentle yoga program was effective in reducing pain and improving physical function in people with chronic low back pain. Other studies have shown similar benefits for tai chi. If you want to bring gentle, mindful movement into your day, try my FREE 7-Day wellness Challenge
Get enough sleep: Sleep is important for pain management. Chronic pain can interfere with sleep, which in turn can make pain worse. In fact, sleep is the first thing my chronic pain clients want to improve.
To improve your sleep, try to establish a regular sleep routine. Go to bed and wake up at the same time each day, even on weekends. Create a relaxing bedtime routine, such as taking a warm bath or reading a book. Avoid caffeine, alcohol, and electronics before bed. Try different relaxation techniques in bed such as yoga nidra or body scans until you find one that works for you.
Practice deep breathing: Deep breathing (aka diaphragmatic breathing) can help reduce pain and promote relaxation.
To practice deep breathing, find a comfortable place to sit or lie down. Inhale deeply through your nose, filling your lungs with air. Hold for a few seconds, then exhale slowly through your mouth, emptying your lungs completely. Repeat for several minutes. Try to make your exhales longer than your inhales to deepen the relaxation experience.
Seek support: Chronic pain can be isolating and overwhelming. It's important to seek support from friends, family, or a professional if needed. A study published in the Journal of Pain found that social support was associated with better physical and emotional functioning in people with chronic pain. This why my pain management program, Relief & Renewal, includes group coaching.
In conclusion, understanding neuroplasticity can be a powerful tool in managing chronic pain. By practicing mindfulness, engaging in gentle movement, getting enough sleep, practicing deep breathing, and seeking support, you can rewire your brain and increase your quality of life.
Are you ready to take the first step towards taking control of your life? Sign up for Relief & Renewal, a 3-month program designed to help you manage your chronic pain and ignite your inner spark!
Resources
Smith, S. L., & Langen, W. H. (2020). A Systematic Review of Mindfulness Practices for Improving Outcomes in Chronic Low Back Pain. International journal of yoga, 13(3), 177–182. https://doi.org/10.4103/ijoy.IJOY_4_20
Yang, S., & Chang, M. C. (2019). Chronic Pain: Structural and Functional Changes in Brain Structures and Associated Negative Affective States. International journal of molecular sciences, 20(13), 3130. https://doi.org/10.3390/ijms20133130
