We’ve discussed how the brain can produce a pain experience when it perceives a threat. Threatening inputs, memories and circumstances can also lead to a stress response, which many in turn worsen your pain. Today we’ll talk about how relaxation brings pain relief – but first, what is stress?

We’ve all heard the expression ‘fight or flight’. This is how the body has evolved to respond to any threatening situation. In times of stress the body uses a hormone called cortisol. Cortisol turns on process we need for survival and switches off process that are not needed for survival. What do you need if a tiger is chasing you? Muscles – to fight or run away and your brain – for quick thinking! What don’t you need if a tiger is chasing you? Reproduction and digestion. Healing can probably also be put on hold.

So as you can see, this stress response is great in an emergency, but what if that tiger follows you around for a year and you’re stressed all the time? Prolonged elevated cortisol levels have been linked to depression, mood swings, memory changes, poor healing, weight gain and immune problems.

So you can see that if your pain is making you stressed, your stress can make things much worse, including the pain itself.

On the flip side, when you’re relaxed and feeling good, your body produces ‘happy hormones’ such as such as opioids and serotonin that block danger messages travelling up the nerves to your brain. We know that they’re 60 times more powerful than the strongest pain-relieving drug on the market. A lovely ‘soup’ for your brain and nerves to float around in.

So how do you de-stress. For a start, stop worrying about the pain. This makes a lot of sense now you know that worrying about your pain is scientifically proven to make it worse. Yoga, relaxation, meditation and breathing techniques have also been proven to reduce the level of circulating stress hormones and increase your level of happy hormones. Try going for a walk, listening to relaxing music, or just clearing your mind for twenty minutes every day.

Another technique is to set aside ‘worry time’. Rather than worrying about things constantly (and keeping your Cortisol levels elevated) make a specific time every week when you think about your worries. If a worry enters your head at another time, like when you’re trying to fall asleep, set it aside for your ‘worry time’.

So remember - relax and feel less pain.

Tabitha shares her personal feelings about taking on the running challenge

Until four months ago, I could not have conceived of calling myself ‘a runner’ – I was sure that it was something obviously, even inherently impossible. I’m not sure what made me so sure, since I’ve led a fairly active life and have exercised in many different ways. Yet for some reason the thought of jogging for 30mins straight seemed insurmountably difficult.

Somehow, the idea of learning to jog began circulating amongst my friends and family. Many were total beginners, and enthusiasm occurred across the whole spectrum of age, shape and size. I was intrigued, and discovered a quiet envy for the joy and achievement that runners reported. I was also looking for a way to increase my overall fitness to combat the pain I feel from old sporting injuries – the relationship between increased fitness and decreased pain experience has been a valuable lesson I have learned from The Fix Program.

Soon afterwards, a friend recommended the book Running like a Girl by Alexandra Heminsley. Initially it reads like a runner’s memoir, telling the tale of Heminsley’s own journey in becoming a runner – from the first agonizing jog to her marathon peaks and troughs. She demonstrates that while running requires some commitment, its rewards are many, particularly for your self-confidence. She encourages the reader to tie up their laces, give it a go, and keep running regularly. Ideal for novice runners, this book’s heartfelt, conversational and hilarious style guides you through your concerns and assures you that they are both common and unfounded. It also includes very helpful practical pointers about running, debunking ineffective practices and thoughts that beginners (such as myself!) could fall into and offering positive advice in its place. I took her advice and resolved to start running.

To help me along the way was the popular smart phone app called Couch 2 5K. This isa complete jogging program that aims to turn a beginner into a 5km runner – about 30mins of continuous running – in just nine weeks. The app directs you through audio cues, easily heard over music, to alternate between walking and jogging in prescribed intervals over half an hour. The lengths of the jogging intervals are slowly increased throughout the sessions, and the change felt gradual and entirely manageable to me. This handy, practical tool uses the principles of goal setting and pacing (as discussed in many Fix Program classes). With this you can slowly and steadily achieve your jogging goals while giving the body time to recuperate between sessions. This helps in avoiding the boom-bust cycle of yoyo exercisers and the associated injuries and discouragement I had both experienced and been warned about in Heminsley’s book. By the end of nine weeks I had read the book twice and could jog without stopping for a full half hour – I was completely transformed, both mentally and physically, and feel fitter and more confident than my pessimistic past self would have believed possible.

Maybe you too can become a runner?

Make time for yourself

In pregnancy and after the arrival of your baby, even a short relaxation time each day will make a big difference to your stress levels and feelings of tiredness that can seem overwhelming. This time spent relaxing can also increase your ability to cope and aid in a better overall hea_l_th and mental wellbeing. If you are still to give birth, these techniques can be used within labour to aid in pain relief.

What makes me stressed?

We’ve all heard the expression ‘fight or flight’. This is how the body has evolved to respond to any threatening situation. In times of stress the body uses a hormone called cortisol. Cortisol turns on processes we need for survival and switches off processes that are not needed for survival. This is great in an emergency, but if you are stressed all of the time, prolonged elevated cortisol levels have been linked to depression, mood swings, memory changes, poor healing, weight gain and immune problems.

On the flip side, when you’re relaxed and feeling good, your body produces ‘happy hormones’ such as opioids and serotonin.

How do I de-stress?

For a start, try to stop worrying. Yoga, relaxation, meditation and breathing techniques have also been proven to reduce the level of circulating stress hormones and increase your level of happy hormones.

Try going for a walk, listening to relaxing music, or just clearing your mind for twenty minutes every day.

Try to set aside ‘worry time’. Rather than worrying about things constantly (and keeping your cortisol levels elevated), make a specific time every week when you think about your worries.

Try this relaxation technique when lying down or sitting comfortably. Close your eyes and focus on your deep breathing. Focus on the cool air as you breathe in through your nose and the warm air and you breathe out through your mouth. Focus on one body part at a time starting from your head all the way to your toes imagining all your muscles releasing and feeling heavy.

Try to take time to practice the Buddhist practice of mindfulness throughout your day. Even a minute here and there to become mindful of your breath, the comings and goings of your body sensations, tensions and your surroundings can help to de-clutter your brain and provide energy and calmness.