● Spine stretch forward. ● S/L leg work. Reformer workouts: ● Arm circles. ● Leg in strap work. ● Rowing. ● Short spine. ● Mermaid. ● Arm work seated on the long box. ● Eve’s lunge.
● Mini-swan. ● Mini-reverse tower. Pilates techniques for back pain: ● Ab prep. ● Breast stroke prep. ● Shoulder bridge prep. ● Leg circle. ● Shell. ● Hundred. ● Leg lifts and leg circles. ● Staggered and both legs together. ● Spine stretch forward. ● Leg extension.
Cadillac workouts: ● Supine arm work. ● Supine arms with tower bar. ● Leg in strap work.
Pain and yoga Yoga is an ancient Indian technique that affects the physical, psychological, and spiritual well-being of an individual. The term “Yoga” originated from the Sanskrit term “Yuj,” meaning “Union.” Patanjali is considered to be the Yogi who defined the basics of yoga. According to his teachings, yoga has eight sections: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. Asana and Pranayama target physical matters such as posture and breathing. The exercises and postures create peace and infuse energy into both mind and body through controlled breathing. Yoga has five categories: Raja, Karma, Bhakti, Jnana, and Hatha. The first four types are more concentrated toward mental and spiritual well-being. As Hatha yoga focuses on the physical well-being combined with postures and breathing, it has become very popular in the Western community. It includes Pain and acupuncture Acupuncture is an ancient Chinese technique that involves inserting needles into specific points (acupoints) of the skin. As taught in Chinese medicine, the Vital Energy of the Body, “Qi”, flows along the energy channels, “meridians”. Internal organs interconnect via these channels and open to certain dermatological areas of the body. Blocking these energy channels may cause problems in the respective internal organ. To increase or decrease the flow of energy or to unblock the flow of energy, needles are inserted into the acupoints over the particular dermatological area. There are 365 traditional acupoints, but nearly 2,000 acupoints have been discovered within the past few decades. These acupoints are located along 14 meridians: 12 of them represent organs and related structures including: Lungs, Heart, Pericardium, Stomach, Small intestine, Large intestine, Liver, Gall Bladder, Pain relief by reflexology The American Reflexology Certification Board defines reflexology as “a non-invasive, complementary practice involving thumb and finger techniques to apply alternating pressure to reflexes shown on reflex maps of the body located on the feet, hands, and outer ears [43] .” This ancient Chinese technique alleviates pain and other symptoms in the internal organs of the body. It can be used as a diagnostic method of pathologies of the internal organs. Reflexology also includes the belief of Qi energy. The energy channels of Qi end at the hands, feet, or ears. An internal disease may be discovered by the pain or tenderness in the
various styles such as Ashtanga, Ananda, Bikram, Kripalu, Iyengar, and Kundalini [36] . Benefits of yoga ● Improves immunity [37] . ● Help practitioner avoid non-communicable diseases such as obesity and diabetes mellitus [39] . ● Stimulates the internal organs (e.g., kidneys, liver, and heart) [39] . ● Relieves pain such as back pain, neck pain, headaches, fibromyalgia [37][38] . ● Reduces heart rate and blood pressure [37][39] . ● Weight loss [37] . ● Getting rid of anger [39] . ● Relieves anxiety and depression [37][38] . ● Enhances the level of tolerance and reduces fatigue [38][39] . ● Helps manage stressors of life [37][39] . Spleen, Kidneys, Bladder, and Triple heater (Thermoregulatory organs). The remaining two meridians, Du (Governor’s vessel) and Ren (Conception vessel), are the midlines of the body. The Ren is the front line, which anteriorly extends from the top of the head to the mouth and from the chin to the base of the trunk . The Du meridian is the backline, which runs posteriorly and extends from the top of the head, along the vertebral column, to the coccyx level [40] . There are many indications for acupuncture including headache, diabetes mellitus, depression, low back pain, pelvic inflammatory disease, carpal tunnel syndrome, osteoarthritis, Bell’s palsy, postoperative dental pain, neuralgia, sciatica, tinnitus, dizziness, vaginitis, tennis elbow, fibromyalgia, myofascial pain, acute pains, and asthma [41][42] . peripheries. In the same way, some diseases can be treated by applying external pressure over the zone that defines the particular organ. There is evidence that reflexology is good for relieving pain (e.g., back pain, neck pain, shoulder pain, headaches, toothaches), treating digestive disorders, cardiovascular issues, diabetes, sinusitis, asthma, cancers, and reducing stress and anxiety [44][45] . Reflexology cannot used on patients with foot/hand infections, wounds, heart disease, phlebitis, thromboembolism, disorders of the thyroid gland, recent surgeries, and high risk pregnancies [45] .
MANAGING PAIN IN PSYCHOLOGICAL PERSPECTIVE
As discussed earlier in the course, pain has an emotional/ psychological aspect. Therefore, addressing the pain in a psychological perspective is as important as treating the physical pain. Personal beliefs, emotional reactions, and coping strategies can be used to deal with chronic pain [46] .
Psychotherapy, cognitive behavioral therapy (CBT), relaxation, mindful meditation, and self-hypnosis are some of the valuable practices that can be used in pain management.
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