Do-at-home, no-equipment-needed, non-invasive therapeutic skills are indispensable for effectively managing stress, anxiety, exercise burnout, pain and more.

The following three self-care skills and accompanying practices will help you understand and transform your experience of pain.

Self-Care Skill #1: Notice Your Pain Vocabulary

Pain may be a response to a physical injury, but did you know that emotional reactions can also cause physical pain? Emotional reactions are linked to pain areas in the brain.

Just thinking of the word “pain” can elicit a pain response. No thank you.

This is why updating our pain vocabulary can help us transform pain by reorganizing our bio-psycho-emotional relationship to pain.

Here’s another benefit to changing our pain vocabulary: Not only are we expanding our vocabulary, but in order to do so, we must listen to and name the sensations we are feeling. It’s interesting how often we skip this step and hop right over to p.a.i.n.

It turns out that we have almost 200,000 words in English, so it’s confounding that we overuse the word “pain” as much as we do.

Pain is a spectrum of sensation and as such, our verbal expression of our sensations should reflect that.

If you hear yourself talking about your pain all the time, begin to identify other words you can use besides the “p” word.

Try this:

Reframe Your Pain Vocabulary

Monitor your self-dialogue. Each time you’re about to describe your discomfort, take a deep breath, close your eyes and focus on the location and sensation that you are feeling. After taking some time to feel that sensation, name it something other than “pain.”

On your phone or in a notebook, start a list of all the different sensations your body is trying to communicate with you.

Practice coming up with other words to describe sensations you’d typically label “pain”

Here are some examples of other ways you might describe your sensation: discomfort, ache, strain, fatigue, catch, spasm, tight, burn, pinch, stab, throb, twinge, poke, sting, sear, itch, pierce, hurt, swollen, burn. 

Below you can continue updating your vocabulary through the self-massage practices on therapy balls.

Self-Care Skill #2: Get to Know Your Vagus Nerve

There’s no better way to tune in to your body, down-regulate, decompress and recover from injury than by reprioritizing your nervous system.

Your vagus nerve is the head honcho of your nervous system; it rules and regulates every vital system in your body.

The vagus nerve “wanders” throughout your head, neck and trunk

Breath practices, micro-movements, and self-care can help you restore your vagal tone and bio-psycho-emotional resilience, which is key for pain management.

Try this:

Chest Decompress Self-Massage Exercise

Lie, face down with a Coregeous® Ball (or a small, firm pillow) under your chest and ribs. It should be in the middle of your sternum. Alternately, if this position with your bodyweight on the ball is too intense, you can stand with the ball between your chest and a wall.

Resting your bodyweight on the Coregeous® ball might be intense at first so take your time

Let your shoulders slouch so that your arms cascade to the floor around you. You’re aiming for the majority of your body weight to envelop the ball.

As the ball presses into your ribs, it will massage your heart, lungs, esophagus, diaphragm and oh so many of those vital nerves! However, it might not be pleasant at first. 

As you ease into these instructions, listen to and name the sensations you are feeling. Describe the sensations you’re feeling to yourself.

  1. Breathe normally for about two minutes
  2. Inhale into the ball, retain your breath as you tighten up your muscles, slowly exhale
  3. Repeat 3-5 times
  4. Gently rock, left to right, seesaw-style over the Coregeous® Ball

Come off the ball slowly and take your time reorienting to an upright position. Which sensations did you feel? Add to your vocab list.

From a “Breath and Bliss” Immersion

Self-Care Skill #3: Update Your Sensory Input

The following client story is a great example of how pain skews our proprioception-to-nociception (body sense and “pain” sense) relationship:

After a period of being pain-free, my client’s back pain suddenly returned. After careful assessment, we identified that her pain always returned just after teaching spin classes. Additional intake inquiry revealed that whenever she wore her microphone pack clipped to the back of her pants, she’d have back pain.

At first, we thought “perhaps it’s the electricity?” but we soon figured out that the headset cord leading to the microphone transistor pack kept tapping her low back as she rode.

It didn’t hurt, but due to her chronic pain history, all sensory input to that area was automatically being processed as pain. We repositioned her audio equipment and her back pain went away.

Can you think of a time when you experienced some startling sensory event and you said “ow” even though it didn’t hurt?

Together with retraining our pain vocabulary, we can also re-condition our sensory awareness and change our experience of noxious stimuli so that it no longer registers as pain.

Shortly after I became certified as a Yoga Tune Up® teacher in 2010, I experienced debilitating back pain. The pain was overwhelming and it made exercise impossible. 

Rolling on therapy balls provided new, non-threatening sensory stimulation, increased blood flow, and improved my embodiment so that I could exercise again.

Try this:

Low Back Self-Myofascial Massage Rollout

This Low Back Rollout simply uses the Roll Model® therapy balls to massage achy, sore, tight and otherwise cranky muscles and fascia.

Another benefit if you’ve been stuck in cycles of pain, is that you can use self-massage on therapy balls as a way to re-stimulate nerve endings. Gradually, gently, you can recondition how you sense physical touch.

Once again, as you practice this technique, also try to pinpoint the best possible words to describe the sensations you’re feeling. Listen to and name those sensations.

Take your time noticing and naming the various sensations that accompany your self-massage

  1. Stand next to a wall
  2. Place an Original, PLUS, or ALPHA therapy ball above your waist, beside the lumbar spine
  3. Rest your weight into the therapy ball and take several breaths
  4. After you have acclimated to the sensation, rock your body right and left
  5. Continue until you sense a change in your lower back (greater ease, less tension, more sensation, pleasantness, etc.)

Conclusion on Managing Sensations of Pain

Keep the following guidelines in mind when sensations of pain arise in fitness and life.

  1. Be patient with yourself.
  2. Be realistic about your timeline for healing.
  3. Expect setbacks.
  4. Continue to find novel ways to fine-tune and understand your the vast spectrum of sensations that you deal with on a daily basis.
  5. Rest as needed but keep your eye on the prize, which is to keep moving so that you can return to your daily activities.
  6. When in doubt consult a trusted doctor or specialist.

 

Shop this post: For chest massage, get the Coregeous® Sponge Ball. For low back massage at the wall try the  Original Yoga Tune UP Therapy Ball, Therapy Ball PLUS or the ALPHA. Choose the size therapy ball based on your personal proportions.

 

Related ArticleHow to Slow Down and Restore Full Power

Learn more about our Therapy Ball Products and Programs

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Dinneen Viggiano

An experienced Therapeutic Movement & Back Pain Specialist with 18 years’ experience, Dinneen offers classes, workshops, trainings and online programming to optimize nutrition, improve mobility and Retrain Back Pain®. As a Senior Teacher Trainer for Tune Up Fitness® & Roll Model® Method, Dinneen travels the globe leading professional trainings. She is also a NeuroKinetic & CranioSacral Therapist and a Certified Health and Nutrition Counselor. www.dinneenviggiano.com

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ROLANDO MTZ

Knowing pain and the real meaning it has on your body is a very important task that we all must learn to develop, people aren’t aware about it and its importance. Knowing and learning that I could name my pain sounds logical but I’ve never thought about it before nor even thought about the ways it could benefit my life and not only physicaly but also emotionaly, I will be putting more attention on it when it happens.

Dinneen

Rolando, I’m psyched to hear that this article may have planted the seed for you to consider how your process of perception and choice of words affects your experience of noxious stimuli.
It’s a whole new exercise in mindfulness and self-efficacy, isn’t it?
xo Dinneen

Marnie Werner

Dinneen, I have definitely had times all throughout my life when I’ve said “ow” to some sensory input that didn’t actually hurt, and I always wondered why I felt the urge to say “ow”. I am very excited to re-condition my sensory awareness with the use of Yoga Tune-Up therapy balls. I’m looking forward to trying your suggested Coregeous Ball exercise especially. I’ve had asthma since fifth grade, and this seems like a great way to experience different sensation in the chest and lungs, while providing my nervous system with such a beneficial practice that restores vagal tone and improves… Read more »

Dinneen

Hey Marnie! I can’t wait to hear how using the Coregeous ball changes your learned responses stemming from asthmas. Keep me posted! xo Dinneen

Mariana Espinosa

Our body operates in mysterious ways! Sometimes there is no “perceptive” link in between our daily activities, thoughts & emotions but just as our fascia permeates every tissue inside us, everything is intertwined too on the outside! I loved your focus on the way we describe pain, because pain is such a complex – sensation, feeling, thought, memory,…what other words?! – experience! This approach really help us learn to describe our state and being realistic about it. Thanks for sharing!

Dinneen

Hi Mariana. An excellent point that pain is comprised and influenced by sensation, feeling, thought, memory and so much more. Thanks for commenting, Dinneen

Cindy Lou Kelley

I really love what you’re saying about coming up with new vocabulary in regards to the word “pain”. It is almost like going to the end range of a pose immediately, without discovering what it’s like before we get there. I also truly appreciate what is said in reference to sensory input. Does it really hurt, or are we just conditioned to feeling pain in a certain scenario? Hmm.

Dinneen

Hi Cindy Lou. Hmmm, yes, are we conditioned beyond our capacity to be mindfully present with the process? Thanks for reading and commenting. Dinneen

Isis

It is interesting to realized how the words can affect that much our nervous system and the way we experience the world and our own sensations… I will re-think the way I process and interpret what I feel and will try to use new words to name it… thank you

Dinneen

Hi Isis, yes, it’s another path combining interoception and perception, isn’t it? Thanks for reading. Dinneen

Maria Kiekari

Great article! Pain science is a very complex area and we must approach pain with bio-psycho-emotional lens as you mentioned here. I had a student that when she came the first day to my class, she told me she had injured herself in yoga, that she left yoga for a while and started swimming and the pain was gone and she wanted to try yoga again, curiously she started to feel pain a week after two classes, and she stopped again. After some days she was in dance classes and she was feeling no pain. I realize she had linked… Read more »

Dinneen

Sure, it’s certainly possible that expected outcome affects the reality of that experience. It’s also possible that something else is going on. Dinneen

Matty Espino

Super interesting Dinneen! As someone who studied linguistics and second language learning in grad school, I find it so interesting to utilize our own vocabulary skills to truly identify sensations that we are feeling. I think it can be really easy to label something with the umbrella term “pain” if it feels uncomfortable, novel, different, or simply actually does hurt. However, it’s quite a challenging practice of patience to be in this state and be able to assess “How does this feel?” and craft a word that is perhaps insightful into the sensation that we are actually feeling and then… Read more »

Dinneen

Hi Matty, I didn’t know you studied linguistics and second language learning in grad school. I’m a huge fan of language learning as well and sensory learning can be linked to language as well. I’d love to chat with you more about this! xo Dinneen

Marlene

There is so much more to learn about pain or should I say unlearn about what we are told about pain . I believe that a lot of pain is stored In the subconscious mind from suppressed emotions and I have witnessed it personally in one of my children who suffered debilitating pain in the abdomen from fear and not a physical ailment , to the point of not being able to walk . Wich we worked on together in releasing these emotions and fast forward 20 years later has become a yoga instructor and positive spiritual mentor also working… Read more »

Dinneen

Hi Marlene, thanks so much for sharing your personal experience with pain. It’s wonderful to hear that you are both working together, sharing your expertise with your local schools. xo Dinneen

Jenny

I find this information very interesting, having lived with chronic pain for over 30 years before being diagnosed. Since I had surgery to finally get rid of the pain, the standard pain I had is gone, but I still experience a similar pain sometimes. I wonder if it’s a conditioned response as you write in this post. Since my pain was abdominal, I’m wondering if I can come up with another exercise for skill #2 in this post… lots to think about here!

Dinneen

Hey Jenny, thanks for sharing your personal journey with pain. Please let me know how your perspective and experiences change after our YTU certification as you incorporate more of this work in to your daily routine. ~Dinneen

Buddy

I think this is a terrific example of running towards an experience rather than running away from it (sometimes easier said than done). Understanding not just the presence of my discomfort, but it’s nature, it qualities, its habits, its language, its favorite dessert. All key when it comes to seeking sustainable resolution. Getting curious about my discomforts and spending enough time with them to frame them in a way that they can become more nuanced and less binary – on or off, present or absent.

I’m into it.

Dinneen

Thanks for contributing to this blog post’s commentary with such insightful explanations, Buddy! I like
1. “getting curious about my discomforts”, 2. “more nuanced less binary” and 3. I also like your idea of “running towards and experience rather than running away from it”
Dinneen

Foster

I really loved this blog post. I just recently finished Embodied Anatomy and I have been studying trauma, shame, performance anxiety, and movement for many years now. I make wellness videos for stage performers. My most recent studying on the practices of Marisa Peer has been revolving around the word and dialog that what have for ourselves. How impactful that dialogue, positive to negative can have on the body. “Pain” so a topic I believe we all can relate to. As I’m slowly beginning to reshape the internal and external language I never thought to attach that mindset to the… Read more »

Dinneen

Hi Foster, isn’t it interesting that we often forget to listen to our sensations as part of the process of understanding what our body is trying to tell us. Thanks so much for sharing some of the work you’ve been doing in this area for performers. xo Dinneen

Yang

I really like the low back Self-Myofascial message Rollout routine, it is very effective!

Beth Damm

Awesome post, Dinneen! I tried re-framing just yesterday while I was at the dentist having some work done. Rather than ask for more numbing, I asked the dentist to help me remember to breathe. I was also noticing my reaction to the noise, vibration and fatigue from having my jaw opened for so long. Understanding that numbing was not going to address how my physical body was responding was helpful. Also remembering that I have the tools of my Yoga Tune Up therapy balls to address any soreness in the jaw helped me stay focused. Thank you for helping us… Read more »

Dinneen

Hi Beth. That’s so cool that you reminded your dentist to remind you to breathe! Still teaching, even during dental work, huh? It’s funny you mention being at the dentist, that is a particularly challenging place to apply these skills! Last time I sat in the dentist chair I found that I kept unintentionally arching my back in tension commensurate with my rising anticipation of discomfort. I had to remind myself to soften frequently. It was like “monkey mind” but with my whole body 😉 . Thanks for taking the time to comment on the blog, I hope these discussions… Read more »

Dominique Lim

Yoga, tuneup and guided meditation have all helped me be more educated in my own body and my response to ‘pain’. Rather than instantly reacting, being more of an observer to understand what is really going on.

Dinneen

Hi Dominique, I appreciate that you bring up the issue of reactivity and I’m glad you’ve got a solid toolkit to make sense of noxious sensations. xo Dinneen

Dominique Lim

Yoga, tuneup and guided meditation have all changed my relationship to ‘pain’. It has made me more educated to my body’s response to different sensations and has made me shift from reacting to simply observing to understand what is going on.

Jessica Palmer-Gwaltney

Such important advice and techniques to help bring mindfulness and non-judgemental awareness to pain. The more we get to know our body through mindful movement and proprioception, the more we can reduce the way we identify with and manage pain.

Dinneen

Hi Jessica, you’re so right! It’s great to hear you’re already familiar with the inverse relationship between proprioception and nociception. Dinneen

Resi

Very interesting post! Makes me aware of how I describe my own pain and aches… will finetune my ‘pain’ words. Thank you Dinneen!

Dinneen

Hi Resi! I can’t wait to hear how fine-tuning your vocabulary affects your perception of these sensations. I know you were recently injured and I hope this helps you recover quickly. Big hug, Dinneen

Margaret Hillier

Such a great reminder. I have alleviated a weird, highly sensational, m uscle clench that I sometimes get under my ribs by lying on my Coregous. Ball. Is one of my, and my students, favourite tool. Always get a round of cheers when I pull them out for s class

Dinneen

Hi Margaret, it’s great to hear that you’ve used the Coregeous to feel and listen more closely to your body. Dinneen

Robert F.

What a great post!

Dinneen

I’m happy to see that you found this information valuable, Robert F.
Thanks for taking the time to comment, I appreciate it.
Dinneen