Mindfulness practice can reduce pain

Research has shown that mindfulness practice can improve pain in many pain-related disorders ^1-9, including chronic low back pain ^{3, 10}. Mindfulness has positive influences on pain – including the sensory and affective (mood / feelings / attitude) components of pain ^{11, 12}.

In chronic pain patients, studies have shown that mindfulness practice can reduce: 

• pain intensity ^{13, 14}
• pain unpleasantness ^{13, 15}
• pain sensitivity ¹⁴
• pain-related suffering ¹⁶
• anxiety & depression ^{4, 15, 17, 18}
• pain-related drug utilization ^{17, 18}

In chronic pain patients, studies have shown that mindfulness practice can improve: 

• mood ¹⁷
• sleep quality ¹⁹
• pain self-efficacy (enhanced coping). ^{4, 18, 20}

What is Mindfulness

Mindfulness is paying attention in the present moment ^{21, 22}, and can include paying attention to breath ²³, thoughts, emotions ^23,24, sensations, or surroundings, as they exist at any given moment ²⁴.

Mindfulness takes ordinary activities like breathing, and walking and turns them into a helpful (and potentially pain-relieving) behaviour ^23,25.

Systematic Reviews and Meta Analysis

A 2023 meta-analysis of mindfulness-based Interventions for Chronic Low Back Pain revealed that Mindfulness-Based Intervention’s (MBIs) have a beneficial effect on pain intensity with a large-sized effect in adults with Chronic Low Back Pain (CLBP) ²⁶.

A 2023 systematic review with meta-analysis of 12 studies of Low Back Pain (LBP) populations with a total of 1005 participants, meditation showed a significant positive effect on pain intensity and physical quality of life ²⁷.

Recommended Practice Time

• Mindfulness is more effective when it is practiced most days for 6 ²⁸ to 50 ²⁹ minutes per day.
• The analgesic (pain relieving) effects of meditation can be enhanced with additional practice ^3,19,30-32.

A “Mini-Meditation” for a Pain Flare

• A brief body scan has immediate benefits for those experiencing chronic pain ³³.
• A mini-meditation practice may be helpful to implement during a pain flare ³⁴:
• Take a moment to pause (instead of automatically reacting to the pain),
• Focus on noticing the sensations of breathing,
• Making a mindful decision about (as opposed to reacting automatically) what do next (if anything)
• Keep your attention on your breathing, while trying to relax (or ‘soften’) your shoulders.
• You may find this ‘Mini-Meditation’ helps you to relax and may even reduce your pain.

Mindfulness strategies are covered in detail in Pain Reframe courses (painreframe.com). This includes advice on how to apply mindfulness to daily life (including during activities, interactions, and challenging moments). Specific strategies like the mini-meditation, mindful body-scan, breath-work, sitting and walking meditations are also taught.

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References

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