Chronic lower back pain has been a constant companion since my mid-20s, often mild yet occasionally flaring up to the point where I needed to lie down. This would make me irritable, but it also provided a convenient excuse to avoid chores.

By the time I reached my late 40s, I began to experience a nagging discomfort in my right hip, which intensified over time, making it impossible to sleep on that side. This posed a challenge for cuddling with my wife, as our sleeping arrangement had long been established.

I had grown accustomed to waking up stiff and sore, living with a persistent level of discomfort throughout the day. No arrangement of pillows could make my couch comfortable, and long car rides necessitated frequent stops to stretch and relieve the pain.

However, everything changed over the past few months.

My pain levels have significantly decreased, and most days, I hardly notice them. On the rare occasions when I do feel discomfort, it serves as a reminder to utilize my newfound strategy against chronic pain (which I’ll share shortly, but first, let me tell you a bit more).

To illustrate my improvement: on my 60th birthday, I completed a 60-mile mountain biking trek, marking my longest ride to date. The following morning, I woke with the expected soreness in my legs and arms, but there was no pain in my back or hip. This transformation has been astonishing and filled me with joy—much to my wife's bemusement, as I’ve been rather exuberant about it. And all of this was achieved without the aid of painkillers, drugs, or surgical procedures.

Researchers studying chronic pain would likely not find this surprising.

The Challenges of Pain Medications For years, I relied on ibuprofen with little success in alleviating my discomfort, aside from perhaps dulling the more intense episodes.

Research indicates that there is no substantial evidence that anti-inflammatory medications such as ibuprofen or aspirin effectively manage chronic pain. While they might be useful for acute pain like sprains or cuts, their effectiveness for chronic pain remains dubious, according to Vania Apkarian, PhD, who heads a pain clinic at Northwestern University's Feinberg School of Medicine. This sentiment is widely supported by experts in pain management.

Recent studies published in Science Translational Medicine suggest that these medications may increase the likelihood of acute pain developing into chronic pain.

“For decades, the conventional approach to pain management has been to prescribe anti-inflammatory medications,” states Jeffrey Mogil, PhD, a psychologist and pain researcher at McGill University. “However, our findings suggest that this short-term solution could lead to long-term complications.”

Moreover, scientific advancements reveal that when pain becomes chronic, both the body and mind adapt to it. Pain signals become entrenched within the nervous system, independent of the original source of discomfort. While chronic pain is not merely psychological, it can develop into a mental and emotional construct, becoming as much a perception as a physiological issue.

The Latest Insights on Chronic Pain Experts are even able to predict who may be more likely to experience chronic pain or recover from it based on individual brain structure and personality traits.

What Worked for Me? Around six months ago, I began practicing yoga regularly. Amidst hiking, biking, and weightlifting, it has been the most significant new physical activity I’ve adopted in years. Yoga has not only made me stronger and more flexible but has also enhanced my balance and posture. I genuinely feel more capable. While personal experiences are not scientific evidence, I firmly believe that yoga has been the primary factor in my significant reduction in pain, and there is ample research to back this up.

Please, allow me to elaborate without dismissing my experience.

Yoga is not merely a fringe practice reserved for hippies and New Agers, as I once believed. While it can certainly take on those forms, it is much more than that. I primarily engage in yoga for the physical benefits, leaving meditation to other practices.

As a form of exercise, yoga offers a unique, full-body workout that stands out from any other physical activity I’ve encountered. It can be incredibly challenging or relatively easy, depending on the intensity and type of movements you choose, much like weightlifting.

I recognize that I’m late to the yoga scene! Anyone who practices regularly is already aware of these benefits.

Take my wife, for example. She has been encouraging me for two decades to give yoga a shot. Our youngest son, now 21, has found that it not only alleviated his chronic back pain but also made various aspects of life easier, from hiking to moving furniture. “Things I didn’t even know were challenging are now simple,” he remarks. Our daughter, in her 30s, also swears by yoga for its physical and mental benefits.

A 2016 survey revealed that over 36 million Americans practice yoga. Those who haven’t tried it often view it as an exclusive activity for young, flexible women. While women do make up a larger portion of practitioners, the popularity of yoga among men doubled between 2012 and 2016 and tripled among individuals over 50.

Yoga, a versatile practice with a history spanning thousands of years, can be tailored to various goals and preferences. For instance:

• Yoga can be practiced with an instructor, independently, in a physical class, or through online tutorials.
• Sessions can last anywhere from a few minutes to an hour. I sometimes engage in short sessions while watching TV or enjoying my morning coffee.
• You can choose between gentle stretching poses or more intense movements that challenge your strength and flexibility, regardless of your current fitness level.
• No specialized clothing, fancy mats, or equipment are necessary.

To begin, find a yoga tutorial (many are available on YouTube) or enroll in a beginner class to learn proper techniques for basic positions. Look for an instructor who is calm, cautious, and supportive, and choose a program that starts with the essentials.

Experts warn against pushing too hard in yoga poses, as this can exacerbate chronic pain or result in new injuries. Remember, pain does not equate to progress.

For instance, overexerting oneself to achieve a specific pose can lead to hip pain, as noted by UK physiotherapist Benoy Matthews, who has observed this trend increasingly among yoga instructors. “If you feel pinching or restriction in the groin, it’s a signal not to be ignored,” he advises. “It’s crucial to recognize your limits.”

A good instructor will emphasize finding what works for you, gradually easing into positions until the stretch feels beneficial, ideally with only mild discomfort, while avoiding pain, especially in the joints.

There is no singular “correct” way to practice yoga; it can be adjusted to suit different abilities and body types. Your warrior pose, downward dog, or intricate pretzel-like positions may not look as impressive as those of seasoned practitioners, and many poses may be challenging for you, just as they are for me. This is completely normal.

What Research Says About Yoga While I am pleasantly surprised by my body’s changes, scientists studying chronic pain and yoga have been affirming these benefits for years. They consistently emphasize that physical activity—yoga included—serves as the foremost remedy for most types of chronic pain, even though the notion of exercising through ongoing discomfort may seem counterintuitive. Here are some specific findings regarding yoga:

• Yoga has demonstrated effectiveness in improving function and alleviating various chronic pain types, including back, hip, knee, and neck pain, according to a systematic review of studies.
• It can relieve moderate to severe lower back pain as effectively as physical therapy.
• Research indicates that yoga can mitigate pain associated with arthritis and other chronic conditions.
• Yoga enhances balance, which is crucial as we age.

Furthermore, yoga is notably relaxing, and studies show it can reduce mental stress—a significant contributor to chronic physical pain and our perception of it. Additionally, yoga promotes heart health and boosts the immune system.

Based on your individual diagnosis of chronic pain, a healthcare provider might recommend a combination of treatments, starting with yoga or other forms of physical activity, along with dietary improvements, sleep enhancement strategies, physical therapy, acupuncture, massage, and, in some cases, medication.

Consider yoga as the essential ingredient in your pain-relief strategy—the gin in your tonic—even if you enjoy other types of exercise.

While running can be an excellent workout, it may not be suitable for everyone, and it can lead to joint pain, which ultimately ended my running journey. Swimming provides a fantastic workout for various muscles but often requires access to a pool and can be uncomfortable for some. Mountain biking is another enjoyable activity I partake in frequently, and I also lift weights once or twice a week to build strength. However, weight training tends to focus on larger muscle groups, often neglecting smaller, yet crucial, muscles vital for overall fitness and functionality.

Incorporating yoga has facilitated a more comprehensive and thorough transformation of my body. I’m just beginning my journey, with many movements still to explore and techniques to master.

Avoiding Common Pitfalls I made two major errors in my quest to manage chronic pain, mistakes that unnecessarily prolonged my suffering. I hope you can learn from my experiences.

First, despite my long-held belief that my pain was due to biomechanical issues rather than degenerating bones, I foolishly never sought a professional diagnosis or guidance on how to improve. If you are dealing with chronic pain, conduct research about your specific condition, but if possible within our complicated healthcare system, seek professional help. I am not a medical expert, and what worked for me may not be applicable to you.

My second significant blunder was relying heavily on ibuprofen, which can lead to long-term damage to the stomach, liver, and kidneys. Furthermore, even if medications temporarily relieve some chronic pain, they merely mask an underlying problem that requires serious attention. If your vehicle starts making strange noises, you need a mechanic, not earplugs.

While remnants of my chronic pain still linger, it has been months since they have significantly disrupted my life. I am cautious about taking on too much yard work, remain physically active in various ways, and recognize that yoga must be a consistent part of my lifestyle rather than something I only do when in pain.

At 60, I feel fantastic—better than I did at 50. I even took a leisurely 1-mile jog recently, and it was a wonderful experience. Best of all, I can now sleep on my right side for short stretches, allowing me to cuddle with my wife. That small joy makes all my efforts worthwhile.

I’m the author of "Make Sleep Your Superpower: A Guide to Greater Health, Happiness & Productivity" (available in paperback or Kindle). Your support enables my health writing. Sign up for emails to receive notifications when I publish on Medium, or consider joining Medium to directly support me and access all stories. Connect with me on YouTube, Instagram, Twitter, and LinkedIn. — Rob

link:	robertroybritt.medium.com
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