Pain neuroscience education is the application of education, behavior change, and evidence-based practices that aid in pain management. Our brain and nervous system are responsible for detecting threats and reacting.
Our nervous system has two main functions:
1) Sympathetic Activation – This is our stress response nicknamed “fight or flight”
2) Parasympathetic Activation – This is our relaxation response nicknamed “rest and digest”
When our sympathetic nervous system is activated for too long or too frequently, we are more likely to experience more pain. We can manage this effect by initiating a parasympathetic response more often or for more prolonged periods of time.
Here are four evidence-based practices to regulate your nervous system:
1. Deep Breathing: Our vagus nerve along our spinal column is the center of our nervous system. When we take deep breaths, our vagus nerve receives input that we are breathing effectively and helps initiate a parasympathetic response.
2. Meditation: When there is too much stimulus or too much to think about, our system becomes overwhelmed. Meditation allows our brain to focus on the present. Even if you become distracted, returning your meditation to a designated focus such as breath, counting, or mantra reminds our brain to handle stress differently.
3. Exercise: Physical activity helps regular our nervous system and trains our brain to handle physical exertion with encouragement, deep breathing, and motivation. Pain often tells us that movement is unsafe; however, taking safe measures to increase physical activity reminds our body and our mind that movement is safe.
4. Music: Fast-paced music is exciting while slower music is more calming. Using your favorite music along with your breath can be a powerful tool to regulate your nervous system.
At Sheltering Arms Institute, we have several transdisciplinary efforts to ensure that all team members are using the same language when talking about pain. Our Pain Education Series includes pain neuroscience education overview, yoga therapy, and music therapy. Additionally, we have a transdisciplinary Pain Advisory Committee that includes pharmacy, nursing, physicians, and therapy team members. To aid in knowledge translation, we have a Pain Ambassador Program that includes a team of clinicians who meet to discuss current trends in pain care and research to help other team members implement best practices.
