Does Mindfulness Help with Chronic Pain?

Numerous studies have shown meditation DOES help to reduce pain

Mindfulness-Based Stress Reduction (MBSR) has been shown to be effective in reducing the severity of chronic pain.  In just ten short weeks, participants self-reported less pain and an improvement in their quality of life.

There have been several studies to determine the effectiveness of mindfulness on pain reduction.  One study, in particular, was completed by mindfulness expert Jon Kabat- Zinn.  Those who practiced ten meditation sessions reported a significant difference compared to patients who only received traditional medical care.

Mindful meditation is a term generally used to describe several different meditation techniques.  This particular MBSR study focused on breathing, a body scan, and walking and sitting meditation.  All the patients attended one session per week for ten weeks and had a daily home practice lasting for 30-45 minutes.

Pain intensity and depression were the primary outcomes measured.  Anxiety, physical well-being, and quality of life were the secondary outcomes measured.

Patients who participated in the study self-reported the following at the beginning of the study which is approximated below:

10% reported very low physical quality of life;
55% reported low physical quality of life;
36% reported moderate physical quality of life;

12% reported very low levels mental quality of life;
40% reported low levels mental quality of life;
48% reported medium levels of mental quality of life;

After ten weeks, 65% of the patients reported a reduction in pain.  Approximately 50% of the patients reported a decrease in pain of 50% or greater.  Overall, 65% of the patients reported a reduction in pain of 33% or greater.

How our emotions play a role in pain

The MBSR program included information about mindfulness meditation basics and the supportive attitudes of non-judgment, patience, compassion, and acceptance.  The program also explores the belief that suffering from painful thoughts is more problematic than the pain itself.

When the pain gets worse, you start attaching emotions to that pain.  Before long you are probably thinking, why me or some other negative emotion.  Mindfulness meditation helps to separate your emotions from the pain.

The ability to detach your emotions from the pain and focus on something other than the pain increases the more you meditate.

I have personal experience with this.  Having started meditation over 30 years ago, it was not a regular practice, however.  After I was injured, I used meditation techniques because the pain caused my insomnia.  As I continue to meditate three times a day, my ability to detach from the pain has increased.

An important mindfulness technique is the “body scan,” which allows you to see and experience the physical body just as it is without trying to change it or attach emotions to it.  The “uncoupling” of the physical body from the emotions reduces the pain.

The Kabat-Zinn study, as well as others, has highlighted the effectiveness of alternative treatment for patients with chronic pain, especially those with low back pain.

Chronic low back pain is the leading cause of disability in the USA.  It is one of the most common clinical pain conditions.  The Kabat-Zinn study discovered that patients reported improvements in pain symptoms and quality of life — after completing the MBSR program.

Another study completed by Morone confirmed a significant improvement in pain ratings and symptoms in adults over the age of 65 suffering from chronic low back pain.

Patients with no previous experience with meditation reported a reduction in pain, similar to those with prior meditation experience.

BOTTOM LINE: Using mind-body techniques, such as mindfulness meditation, maybe an essential strategy for patients to self-regulate their experience with pain and better manage their health.

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