5 Mindfulness Techniques to Help Cope With Chronic Pain

Research demonstrates that an individual’s response to chronic pain can be affected by their state of mind. More specifically, it appears that remaining calm and psychologically buoyant when dealing with chronic pain can not only improve a person’s ability to cope with pain but also reduce the intensity of the pain they experience.

This is consistent with research examining the applications of mindfulness and meditation techniques for reducing chronic pain amongst various populations. For example, my own research across multiple studies involving people with the chronic pain condition fibromyalgia has shown that daily meditation practice over a period of eight weeks can improve levels of pain intensity, pain perception, self-compassion, sleep quality, psychological well-being, and general ability to function effectively.

As part of this research, it was shown that the extent to which participants were able to let go of and not be attached to experiences can play an important role in maximising the effectiveness of mindfulness and meditation for coping with pain.

In summary, research suggests that by relating to pain with mindfulness, compassion, and understanding, individuals can begin to change their relationship with chronic pain, limiting its impact on the quality of their life. Based on these research insights, the following are five recommendations for using mindfulness and meditation techniques to help cope with chronic pain:

1. Accept the pain.

It appears that the effects of chronic pain can be aggravated when people seek to run from their pain or become bitter because of having to contend with it. Therefore, it’s important for those with chronic pain to accept that pain exists and that it’s part of their life. Without fully accepting this, it’s unlikely that any strategy to work with and manage chronic pain will be effective. However, try not to attach any value judgment to this acceptance: Relate to chronic pain simply as something that exists, rather than something that is “good” or “bad.”

2. Change perspective.

Try not to let chronic pain take over your life, and aim to manage the condition rather than it manage you. Chronic pain presents some significant challenges, but these can also reflect opportunities for growth and understanding. Indeed, in the same way a lotus bud can grow from the muddy dark depths of a pond to form a beautiful flower on the water’s surface, suffering (such as chronic pain) can be a catalyst for wisdom and growth.

For example, living and coping with chronic pain can present an opportunity to cultivate patience (including with oneself), resilience, and a greater awareness of the body and mind. Therefore, rather than feeding chronic pain by dwelling on it or having a negative or defeatist attitude, try to embrace the condition and use it to foster personal growth.

3. Try mindful body scanning.

Mindful body scanning involves mentally scanning each part of the body as a means of allowing the body—and any pain that exists—to relax while being “bathed” by mindful awareness. Sit comfortably with your back straight (or lay down if this isn’t possible), breathe normally, and close your eyes. Begin to mentally scan down from the crown of your head, noticing any sensations that are present. Consciously focus your awareness for a minute or so in each section of your body, such as the head, shoulders, arms, chest, back, abdomen, legs, and feet. As you do this, observe if there is any tension, heat, tenderness, aching, or tingling. Then allow that part of the body to loosen and relax.

As you scan each part of the body, don’t forget to acknowledge any pleasant sensations or areas that already feel relaxed. Also, pay attention to some of the bodily functions that we sometimes forget to notice, such as the heartbeat, rising and falling of the diaphragm, and expansion and contraction of the lungs.

4. Try walking meditation.

Mindful body scanning while remaining still is useful for becoming aware of what’s happening inside the body and releasing tension. However, sometimes it’s useful to take the mind off the body by being more active. Walking meditation can be helpful in this regard and involves focusing attention on the process of slowly placing one foot in front of the other. As you raise each foot, breathe in and pause for a second before breathing out and gently placing your foot on the ground. With each step, remain aware of your contact with the floor beneath you and notice how your weight changes as you move forward.

Chronic Pain Essential Reads

What Is "Spoon Theory"? And Why Is It Important?

10 Things Not to Say to People With Chronic Pain or Illness

If you become comfortable with this, you can allow your attention to steadily expand and begin to take in your surroundings. During each step, what can you see, hear, smell, taste, and touch? However, try to relate to such experiences as “passing observations” without getting distracted or carried away by them. Stay psychologically and physically grounded by maintaining part of your awareness on the process of placing one foot in front of the other.

5. Pace yourself.

Research shows that overexerting or not getting enough rest can have a knock-on effect in terms of a person’s pain threshold and the intensity of their pain. Therefore, while it’s important to be proactive and engage with life as much as possible, know your limits and rest when needed. Coping with pain uses a lot of attentional resources so remember to keep some energy in reserve. It’s much better to maintain a calm and steady pace rather than be indisposed for days at a time due to intense pain and exhaustion caused by overexertion.

If you are concerned about chronic pain, talk to your GP or primary care physician.