Natural tools to unwind chronic pain

Visualization and diet: tools for a softer, more comfortable body

Every day I work with clients with varying degrees of chronic pain, and I’ve had my own share as well. Nothing grabs and holds our attention better than pain, almost demanding our focus. Unfortunately, focusing on pain patterns can help to exaggerate them and ingrain them in the nervous system. In order to unwind these patterns, it can be really helpful to redirect your focus – guiding your nervous system back to a more comfortable alignment.

This blog post will go over some simple visualizations you can use to redirect pain patterns and soften tight muscles. Along with dietary choices, these tools can help to retrain the nervous system and lower inflammation – returning your system to its naturally comfortable, elastic state.

What causes chronic pain?

There are as many causes of chronic pain as there are people experiencing it! But you can be sure the nervous system is involved, as it’s the messenger for sending pain signals to the brain for interpretation.

Often an original injury is the source of pain, or degeneration in any of the joint spaces. Another common source of pain is misalignment in the curves of the spine, which can put pressure on the nerves that exit the spine and enervate the body. Any of these issues can lead to the nervous system becoming habituated to sending pain signals to the brain, and the body creating a lasting pattern of inflammation, including tightened muscles and fascia.

These nerve signals and inflammation patterns are there for a reason; they keep you from moving your body in ways that may reinjure it. Unfortunately, they’re not really useful for full healing and a return to deep comfortl! In order to fully heal, inflammation needs to clear up, muscles and fascia need to soften, and the nervous system needs to reorganize around signals of ease, fluidity, and comfort. Here are some tools that can help.

Find and feel positions of comfort

Even people who are severely injured or disabled can usually use pillows and props to find a resting position that feels really comfortable. This may mean lying on your back with your head, arms and lower legs supported on a variety of pillows or bolsters. It could mean side-lying with a good head support and a large pillow between your knees. Whatever variety of props (and heating pads) you need, find the most comfortable position possible, and spend some quality time chilling out there.

Finding supported comfort in this way gives your nervous system a break. It allows your muscles to relax and begin to unwind. It’s especially helpful if, while resting, you tune in to the feelings of relaxation and wellbeing, and enjoy them. The attention you pay to feelings of softness and ease in your body help your nervous system remember that this is possible, and that it’s a good thing. Just resting and sinking into comfort is healing on multiple levels.

Visualize the natural curves of the spine

The spine should have a natural “S” shape containing multiple curves. The tailbone should be slightly rounded backward, making concave support for the pelvic organs. The lower back should have a slightly convex shape, softly curving forward at the level of the belly button. The upper spine should round slightly backward, creating a concave shape for the lungs and heart, and finally, the neck should echo the lower back, curving slightly forward toward the front of the throat.

If any of these curves are too exaggerated or flattened, the spine will be a bit less flexible and more susceptible to injury, including compression of the nerves exiting the spine. These natural curves are there to provide shock absorption, and to protect the nerves.

It’s pretty easy to discover if your curves are exaggerated or flattened. If you can’t tell by looking in a mirror, ask an osteopath, chiropractor, or bodyworker to help you understand. Once you know your own patterns, you can begin to introduce visualizations that remind your spinal curves of their natural, more neutral position. You can also avoid positions that push your curves further out of alignment.

An easy example of this is my own body. It took me way too long to understand that my cervical curve (my neck) is pretty darn flat. This can lead to neck and shoulder pain if I spend too much time looking down, further flattening my curve and putting pressure on my nerves. I need to remember to visualize the natural curve of my neck, and to do exercises such as letting my head fall backward (gently) to counteract the flattening.

Visualize pliable muscles and fascia

Once you have a super comfortable, supported position you can rest in as well as visualizations that support the natural curves of your spine, you can move on to helping your muscles and fascia soften and release. You can add this visualization to your resting time, or to any visualizations or exercises you’re doing to support your spinal curves.

Muscles and fascia are mostly water. You wouldn’t know it from the way most of us feel, but it’s true! The more you can remind your tissue of its natural, watery, pliable state, the better. You can still be quite strong, yet soft and watery when relaxed. Healthy muscle and fascia transition from strength to release quite easily.

If you’re resting, let your breathing calm and imagine softening your tissue. Just imagining your muscles and connective tissue becoming more watery works wonders. Spend extra time breathing deeply and focusing on softening any places in your body that are habitually hardened, and let them learn to unwind and release. It might put you to sleep, and that’s a great way for the nervous system to adapt to new patterning. If you need help, guided meditations can be really useful for maintaining focus.

Choose anti-inflammatory foods (that work for your unique body)

Everyone’s body is different with regards to which foods work best, but I think we can all agree that processed foods with sugar and crappy oils tend to be inflammatory for us all. Only you can find the diet that works best for your body, but starting with eating whole foods with ingredients you understand is fail-safe. From there you can experiment and see if going gluten-free works for you, or if dairy is the culprit. For me, a low carbohydrate, paleo diet has been absolutely fundamental to eliminating pain, and I felt the difference in two days. For most people, you’ll know in a week or two if a diet is working for you.

In conclusion

We all deserve to live a life of ease, fluidity, and comfort in our magical, temporary bodies. Visualization tools, along with good dietary choices, can help your nervous system remember how to rest in the softly elastic state that is your birthright. These tools are free, anyone can use them! I hope they help you as much as they have me.

You are a river of light,

Shona