Combining Physical Therapy with Mindfulness: A Holistic Approach to Managing Chronic Pain Through Sophrology

As a physical therapist and a specialist in Sophrology (a European mindfulness technique), I very often combine traditional PT with mindfulness exercises in my sessions. In addition to moving and exercising, the mind-body connection is crucial. Exercises that incorporate relaxation and mindfulness can help manage pain and reduce stress.

For individuals with chronic pain, exercise is very important to improve mobility, strengthen muscles, reduce pain, and improve overall quality of life. They are typically low-impact, gentle exercises designed to avoid aggravating the pain.

However, many people with chronic pain avoid exercising for fear of increasing their existing pain or causing injury. This can lead to deconditioning, stiffness, and a reduced range of motion, which further increases pain. Strengthening the mind-body connection can help break this pain-fear cycle by teaching individuals to trust their body’s ability to move safely and confidently.

• Gentle stretching can improve flexibility and reduce stiffness, especially for people with chronic pain.
• Aerobic activities will help improve overall endurance and circulation without putting too much stress on the joints.
• Regular walking (even just around the block) at a comfortable pace or swimming can help improve cardiovascular fitness and reduce pain. Swimming is a plus because it reduces the load on joints.
• Using a stationary bike when possible and recommended by a healthcare professional is also a low-impact way to improve fitness and mobility without stressing the joints.
• Improving balance can reduce the risk of falls and enhance stability, which is important for individuals with chronic pain. I try to ensure my patients have ideal stability in their hip and sacroiliac joints, allowing them to be better balanced and more comfortable in their bodies for exercise.

For people with chronic pain who are returning to exercise, it’s very important to start slowly and gradually, then increase the intensity and duration of exercises as tolerated.

• Consistency is important. Engage in exercise regularly, and pace yourself. However, listen to your body. Avoid pushing through pain, even if you’re doing only one exercise per day (a breathing exercise, for example).
• Stay hydrated and rest. Proper hydration and rest are essential for muscle recovery and pain management.

Proper Breathing
During exercise, muscles require more oxygen to produce energy. Proper breathing ensures that your muscles get the oxygen they need to function effectively.

Breathing directly with the diaphragm impacts the engagement of the core muscles. The diaphragm plays a key role in core stabilization. When you breathe correctly, your diaphragm, abdominals, and pelvic floor muscles work together to create a strong, stable core. Breathing steadily allows muscles to relax and work more fluidly, reducing the risk of tension-related injuries.

Breathing deeply during exercise can help regulate your nervous system, reducing the perception of pain and stress. Mindful breathing can stimulate the parasympathetic nervous system, which promotes relaxation and recovery.

Sophrology
Breathing is also a key start in the mindfulness technique Sophrology, which I use in my practice. This technique is used by people with chronic pain, athletes, soon-to-be moms for birth preparation, or with any type of stress and anxiety management. The mind-body connection also builds confidence and reduces fear-avoidance behaviors, gradually improving mobility and strength.

Sophrology Techniques for Teens with Chronic Pain:

1. Breathing Awareness focuses on breathing slowly and deeply, using the diaphragm to help calm the mind and body and reduce pain sensitivity.
2. Body Scan with Relaxation guides the young patient through relaxing each part of the body, releasing tension, and calming areas of pain.
3. Positive Visualization encourages patients to visualize their body healing or imagine themselves in a place where they feel calm and pain-free, with or without adding specific visualization suggestions.
4. Dynamic Relaxation combines gentle movement with breathing exercises to release tension and improve body awareness when added during a suggested visualization. Chronic pain often leads to heightened pain sensitivity due to the brain's overactive pain response system. Mindful movement helps the nervous system distinguish between actual harm and perceived pain, reducing the body's fear response to exercise.
5. Mindful Reflection helps patients reflect on their pain and emotions without judgment, promotes acceptance, and reduces the emotional impact of chronic pain. Sophrology offers a holistic approach to helping teens and young adults manage chronic pain by promoting relaxation, improving emotional resilience, and fostering a sense of control. Through the use of mindfulness, breathing techniques, and visualization, Sophrology helps them build mental strength, manage pain more effectively, and reduce stress, all of which leads to a better overall quality of life.

In conclusion, balancing exercises combined with mindfulness provides teens and young adults with chronic pain a way to strengthen the body, improve focus, and manage pain through awareness and relaxation. These practices teach them to stay present, build self-compassion, and reduce the fear of movement, all while improving physical coordination and stability. Through this integrative approach, young patients can learn to cope with chronic pain in a holistic, empowering way.