瑜伽和冥想可以幫助緩解慢性疼痛

瑜伽和冥想可以幫助緩解慢性疼痛

People with chronic pain found significant relief from their pain and depression after eight weeks in a program that centered around yoga and meditation, according to new research.

根據一項新的研究，在一個以瑜伽和冥想為核心的項目進行八周后，患有慢性疼痛的人發(fā)現他們的疼痛和抑郁得到了顯著緩解。

For the small study, 28 participants in semi-rural Oregon were enrolled in a mindfulness-based stress reduction (MBSR) course. Ranging from 34 to 77 years old, each person reported having chronic pain for at least a year. The group spent 2 1/2 hours each week practicing mindfulness meditation and hatha yoga. Between sessions, they were encouraged to meditate and do yoga on their own for 30 minutes a day on the other six days of the week.

在這項小型研究中，28名來自半鄉(xiāng)村的俄勒岡州的參與者參加了一項正念減壓(MBSR)課程。年齡從34歲到77歲不等，每個人都有至少一年的慢性疼痛經歷。這個小組每周花兩個半小時練習正念冥想和哈他瑜伽。在休息期間，他們被鼓勵在一周的另外六天里每天冥想并做30分鐘瑜伽。

At the end of the course, 89% of the participants reported that the program helped them find ways to better cope with their pain. The other 11% reported no difference.

課程結束時，89%的參與者表示，該項目幫助他們找到了更好地應對疼痛的方法。另外11%的人沒有差異。

The results were published in a study in The Journal of the American Osteopathic Association.

研究結果發(fā)表在《美國骨科協會雜志》上。

An estimated one in five Americans has chronic pain, according to the Centers for Disease Control and Prevention (CDC). Unlike acute pain, which comes on suddenly and is caused by something specific like surgery or dental work, chronic pain is ongoing and can continue often after an injury or illness that caused it is gone.

根據疾病控制和預防中心(CDC)的數據，估計每五個美國人中就有一個患有慢性疼痛。急性疼痛是由手術或牙科手術等特殊原因引起的，而慢性疼痛不同于急性疼痛，它是持續(xù)的，通常在受傷或疾病消失后還會繼續(xù)。

Chronic pain can be linked to conditions like cancer, arthritis, headache, and nerve, back and fibromyalgia pain, reports the Cleveland Clinic. It is often treated with drugs, including opioids, non-narcotic pain relievers, and antidepressants.

克利夫蘭診所報告說，慢性疼痛可能與癌癥、關節(jié)炎、頭痛、神經、背部和纖維肌痛等疾病有關。通常用藥物治療，包括阿片類藥物、非麻醉性鎮(zhèn)痛藥和抗抑郁藥。

“Chronic pain can lead to loss of ability to work, provide care for the family.” Cynthia Marske, DO, an osteopathic physician and lead author of the study, tells Treehugger. “Research provides help for those who want multidisciplinary care so people can get back their lives. Medications don’t work for everyone.”

“慢性疼痛會導致工作能力的喪失，對家庭的照顧能力的喪失。”該研究的第一作者、骨科醫(yī)生辛西婭·馬斯科告訴Treehugger。研究為那些想要多學科護理的人提供了幫助，這樣他們就可以重新開始自己的生活。藥物并不是對每個人都有效。”

Study finds that practicing mindful yoga and meditation and help the body heal from chronic pain. Goodboy Picture Company / Getty Images

Marske says mindful yoga and meditation can help improve the body’s structure and function, which can help with healing. It doesn’t cure the illness, but healing means learning to live with a manageable level of pain.

馬斯科說，正念瑜伽和冥想可以幫助改善身體的結構和功能，這有助于緩解疼痛。它不能治愈疾病，但治愈意味著學會在可控的痛苦中生活。

“Once someone’s brain starts working better and functioning at a high level with MBSR (mindfulness based stress reduction), often pain, antidepressants and anti-anxiety medications are not necessary and the body’s own inherent ability to heal will kick in,” she says.

她說:“一旦一個人的大腦開始更好地工作，并通過MBSR(基于念力的減壓療法)達到高水平，通常疼痛、抗抑郁藥和抗焦慮藥物就不需要了，身體自身固有的治愈能力就會發(fā)揮作用。”

How It Made a Difference

它是如何產生影響的

For the study, participants filled out online surveys to report their levels of pain, depression, and ability to function before and after taking part in the program. The results showed significant improvements in all three areas.

在這項研究中，參與者在網上填寫調查問卷，報告他們在參加項目前后的疼痛程度、抑郁程度和身體機能狀況。結果顯示，這三個方面都有顯著改善。

“Results showed an overall downward shift in the distribution of depression, disability, and pain scores after the course,” the researchers wrote.

研究人員寫道:“結果顯示，在課程結束后，抑郁、殘疾和疼痛得分的分布總體呈下降趨勢。”

Patient Health Questionnaire (PHQ-9) scores, used to measure depression, dropped by 3.7 points on a 27-point scale. Marske says the results were similar for some patients after using an antidepressant.

用于測量抑郁的患者健康問卷(PHQ-9)得分在27分制中下降了3.7分。馬斯科說，對一些服用抗抑郁藥的病人來說，結果是相似的。

Pain Catastrophizing Scale (PCS) scores, developed to quantify an individual’s pain experience, dropped by 4.6 points on a 52-point scale. And scores on a shortened version of the Modified Oswestry Disability Index (MO) which assesses disability, decreased by 9.4%

疼痛小題大做量表(PCS)得分是為了量化個體的疼痛體驗，在52分的量表中下降了4.6分。評估殘疾的Oswestry殘疾指數(MO)的縮短版，其得分下降了9.4%

“Mindfulness, meditation, and movement help people make their own neurotransmitters (chemicals of well-being), modulating the way pain is received, handled and processed in the brain,” Marske says.

“正念、冥想和運動幫助人們制造自己的神經遞質(健康的化學物質)，調節(jié)大腦接收、處理和處理疼痛的方式，”馬斯科說。

“Much of the way we respond to pain is emotional. Getting people suffering from pain, depression, and anxiety to function better mentally and physically will help our society recover from any illness including COVID-19 or other illnesses.”

“我們對疼痛的反應大多是情感上的。讓遭受痛苦、抑郁和焦慮的人在精神和身體上更好地發(fā)揮作用，將有助于我們的社會從包括COVID-19或其他疾病在內的任何疾病中康復。”