Effective Treatment for Back Pain

Back pain is one of the most common reasons people go to the doctor, and research has concluded that integrative care offers the best treatment. An analysis of over 150 studies, published in 2017 by the American College of Physicians, recommends movement therapies, bodywork, acupuncture, and mindfulness as effective treatments, instead of medications.

Integrative care for back pain focuses on techniques that speed up the healing process, relax muscle tension, and address structural issues in joints and tendons that affect the physical health of the back and spine. It can also address pain management directly, helping to regulate the nervous system and reduce the sensation of pain in general.

Movement therapies like classes and clinics are able to address the mechanics of the back, helping to correct imbalanced movement patterns that contribute to pain. Through mindful awareness, neuroplasticity, alignment, and restorative practice, movement therapies can correct and retrain the body away from dysfunction.

Acupuncture is proven to be effective at reducing pain levels in general, and is a great way to address back pain specifically. It helps rebalance underlying issues that contribute to the back pain, as well as working with the nervous system to lower the intensity of pain signals and the perception of pain overall.

Bodywork is able to address the specific muscle tension and joint health that causes a lot of back pain, increasing blood and nutrient flow and supporting the body’s own healing processes. It is able to effectively release tension, address fascial issues, and treat the secondary pain and tension that comes from protective movement.

Mindfulness can also be effective for back pain because it is proven to help lower pain levels in general. After eight weeks of mindfulness practice, there are specific changes that happen in the brain and how it relates to the nervous system, turning down the volume on pain signals and the stress response that pain signals cause.

At Ha.Lé, we are experienced in treating back pain, and will work with you to determine the best course of treatment for your specific situation. Our classes and clinics are able to work with students with a wide variety of back health concerns, and our therapists are able to specifically address the symptoms and imbalances of back pain.

Integrative Treatment for Migraines

Migraine headaches are a common response to both mental and physical stress, and happen more often in women than men. There is no cure for migraines, but there are ways to reduce the symptoms. Acupuncture, Bodywork, Movement, and Mindfulness are integrative treatment options with effective results, without the side effects of medication.

Acupuncture reduces the frequency of migraines with the same effectiveness as preventative medications. Up to 59% of people with migraines see a 50% or more drop in the frequency of their headaches, and the effect of 6 weekly sessions can last for 6 months or more.

Bodywork is also a helpful migraine treatment. It generally reduces the frequency of migraines and improves sleep. On average, it can reduce migraines by 30-34% for up to 4 weeks, according to a 2006 study.

Movement with a therapeutic focus will also reduce migraine frequency and intensity. Migraines are associated with disturbances in the autonomic nervous system and in the regulation of the circulatory system. Movement classes help restore and regulate these systems, as well as target tension and stress that can contribute to headaches.

Mindfulness helps to significantly lower the pain intensity of migraines and correct the effects of stress on the body. One study that looked at mindfulness for migraines found that it had no adverse events, zero drop outs, and excellent adherence, which is a big contrast from pharmaceutical treatment.

Migraines are a disorder of a hyper-excitable brain, and so integrative therapies that reduce stress, rebalance the nervous system, regulate sleep cycles, and lower pain levels can be effective treatment. The medications available only work for 50% of people, and come with significant side effects. Research has shown that Acupuncture is just as effective as those medications, and other integrative treatments are also able to reduce the intensity and frequency of migraines.

The Importance of Breath

The breath is one of our most important healing tools, and possibly one of the most overlooked. Breathing is something we do all day, every day, usually without conscious thought. Because it is so constant, it disappears into the background of our body awareness. When we consciously think about and change the breath, we are able to speak to the body in very profound ways.

The breath is one of the easiest bridges between the parts of our bodies that we can control and the bodily processes that are not conscious. It is a biological process that naturally falls into both categories, and so becomes a way for our mind to speak to our body directly.

Deep breathing: When we take a deep breath, it stimulates the vagus nerve and the parasympathetic nervous system. This is the system that calms the body, helping us come out of a state of stress and distress, and move toward rest, restoration, and healing. Deep breathing helps reduce emotional distress and anxiety because it changes how those feelings are felt in the physical body. It can also help bring a sense of calm centeredness and overall wellbeing.

Breath awareness: Turning our attention to the breath is a fundamental mindfulness practice. When we pay attention to the flow of air in and out of our bodies, it cues the mind to tune into the present moment. This allows us to drop the anxiety and stress that comes with thinking about the past and future, and brings us more fully present to the physical reality of being alive. When we practice mindfulness like this, it can rewire neural pathways in the brain to reduce pain, anxiety, depression, and stress.

Breath in the body: The breath is also a physical event in the body, engaging a complex array of muscles and tissues and massaging the internal organs. Injuries, surgeries, and chronic stress can change the way the body breathes, which in turn can cause chronic tension and pain. Linking movement with the breath can help release this muscle tension and reset neuromuscular patterns. There are also breath awareness and breathing techniques that can help address structural issues like pain in the low back, pelvis, and neck and shoulders.

The breath is a powerful healing tool that allows us to speak to parts of the body that we cannot reach with the mind alone. By changing how we breathe and how we pay attention to our breath, we are able to counter the effects of chronic stress, reduce anxiety, release muscle tension, treat pain, and bring a sense of overall wellbeing.

Natural Treatments for Depression and Anxiety

Mood disorders like depression and anxiety are caused by complex interactions of brain chemistry, stress hormones, genetics, and other factors. The CDC recommends a collaborative approach to treatment, including primary care providers, mental health specialists, and other providers. The integrative therapies at Ha.Lé offer broad support for the body and mind, which helps regulate mood and easily complements other medical care.

Ha.Lé Counseling and Integrative Counseling provide compassionate one on one assessment and support for mood disorders. These sessions can be done in a private office, or while walking together on quiet residential streets in our neighborhood. This is called a Walk and Talk, and it allows the body and mind to process while in motion, which can be especially helpful for some people. Another option is Mindfulness Counseling, which provides specific tools for cultivating awareness and perspective and helps reduce distress across a wide range of situations.

More body-focused treatments can also profoundly support mental health. Bodywork and massage lower stress hormones by up to 50%, and boost levels of serotonin and dopamine, which are mood stabilizers. Sessions provide safe, nurturing touch, which makes space for you to relax, refocus, and find clarity. The effects are also cumulative. The first session can significantly reduce anxiety, and a series of sessions can provide reductions that are twice as large.

Acupuncture is a treatment that works to rebalance the systems of the body, and mood disorders are usually symptoms of a deep and/or complex imbalance. It is proven to reduce stress hormones and boost mood stabilizers, and sessions can have a more immediate effect than many medications.

Classes for therapeutic movement and self-care help to release endorphins, improve the connection between the body and mind, and lower stress hormones. They can also address the ways in which mood disorders can cause the body to curl forward in distress. Uncurling then allows the body to take deeper breaths, find its own internal support system, and feel energized.

Depression, anxiety, and other mood disorders are complex issues that affect the whole body and mind. Treatment that addresses whole system imbalances and brings the body back into a state of rest and healing can help stabilize mood and promote a general sense of wellbeing.

Counseling for the Mind and Body

Our body is not separate from our mind, but instead they are aspects of the same system. An event in the body creates a response in the mind, and feelings and thoughts in the mind create physical responses in the body. When creating health, it is often necessary to address the mental and emotional aspects of distress as well as the physical effects.

Biologically, there are multiple ways that the mind and body communicate. Three of these pathways physically respond to our thoughts and feelings through the neurological system, endocrine system, and immune system. We are wired this way so that our bodies know when to prepare for danger and when it is safe to focus on digestion and healing.

When confronted with stress and danger, our bodies divert resources away from long term health in order to maintain short term survival. This means that our ability to fight off infection, to remain calm and centered, to fully and comfortably digest our food, and to have enough restful sleep is sacrificed in order to run away from lions, even if they are not real lions.

The reverse is also true. When our bodies experience pain and distress, it impacts our thoughts and feelings. The pain affects our nervous system, causing distinct physiological changes that can result in depression or anxiety. It also impacts our ability to keep things in perspective, increasing our worry and fear to levels above what helps keep us safe.

This is why mental health counseling is such an important part of what we do at Ha.Lé, and we have recently expanded our counseling offerings. All of our counselors understand the deep connection between the body and the mind, and bring deep compassion and expertise their sessions. We are here to help you create health for your whole mind and body.

Pictures from our Walk of Empowerment on the Camino de Santiago

Congratulations to all the walkers on our second annual Walk of Empowerment on the Camino de Santiago. What an amazing and inspiring journey!

Did you miss it this year? Email us if you’re interested for 2019!

    

 

 

 

 

 

 

 

 

 

  

 

 

 

 

 

 

 

  

 

 

 

 

 

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

Sales Tax for Classes starts Sept 1st

The Tennessee Dept of Revenue recently ruled that all health and wellness classes are subject to sales tax under the Tennessee Amusement Tax.

In compliance with this ruling, Ha.Lé will be adding sales tax to all class and workshop purchases beginning Sept 1, 2018. 

The ruling specifically references “fitness” centers and classes, and goes on to clarify that “fitness” includes “yoga.” Ha.Lé is not a fitness center and does not offer any kind of fitness classes. We are health care. Since the state of Tennessee seemed to be declaring yoga to be fitness, we took the opportunity to clarify our language. Yoga is really much more than fitness, but it is also often taught as fitness, and that has been a source of confusion. All our classes are based on mindfulness and a therapeutic approach to movement and alignment, which is very different from a fitness yoga class.

After clarifying our language to better communicate what our classes really are, we contacted the Tennessee Department of Revenue to confirm that the sales tax does not apply to mindful movement classes. We ultimately spoke with the legal department, who were uninterested in the difference between fitness and mindfulness. Because there are mats, movement, and yoga trained teachers, they say the sales tax ruling does apply to us.

State Representative John Ray Clemmons is introducing legislation in 2019 to exempt health and wellness classes from sales taxes. If you agree, please encourage your Tennessee state legislators to support this bill.  

What is Yamuna® Body Rolling?

Yamuna® Body Rolling is a self-care and self-conditioning technique that uses specialized therapy balls to treat specific body parts. It is able to address multiple layers of tissue, including skin, fascia, muscle, and bone, as well as work with connective tissues, internal organs, and the nervous system.

Yamuna routines involve rolling the body on a therapy ball in specific ways. Using a ball and controlled body weight, the entire muscle is stimulated from origin to insertion and all the tendons and tissue in between. As the body rolls, deep breathing brings a relaxation response, allowing tension to release and the weight of the body to sink into the ball.

Using Yamuna therapy balls offers the most complete form of stretching, by directly and evenly stimulating tendons and muscle fibers. Conventional stretching lengthens fibers mainly in one direction only and potentially creates microtears in the muscle. Therapy balls, however, are able to stretch fibers lengthwise, crosswise, and diagonally without the risk of microtears. This supports the overall health of the tissue, increases movement throughout the entire muscle, and allows the body to move more dynamically overall.

Therapy balls are able to access tissues that are not easy to target with conventional stretching, like internal organs, abdominal muscles, hip rotators, and the spine. They can stimulate bone health from all sides, unlike most weight bearing activities that only load bone in one direction. And they are able to safely address joint injuries and increase range of motion without distressing sensitized tissues.

Yamuna Body Rolling is an effective and empowering treatment. By using the unique properties of therapy balls, Yamuna routines are able to give people comprehensive methods to treat their aches, pains, and injuries, and to maintain performance and health.

How Movement Classes Reduce Pain

Pain conditions change the body, creating deep muscle tension, restricting the breath, and raising levels of stress hormones. Therapeutic movement classes can shift these biological responses to pain, reducing suffering and helping to create health.

Gentle, mindful movements improve balance, coordination, flexibility, strength, and stamina. This helps to release the deep muscle tension that comes from chronic pain, and increases blood and lymph flow through the body, carrying nourishment to stressed tissues.

As tension releases, it becomes easier to breathe. While in pain, the breath becomes shallow and tight as the body stays prepared to protect itself. As the diaphragm and core release excess tension, the breath is able to deepen, which in turn signals the endocrine system that the threat has passed and it is safe to relax. The relaxation response then lowers the levels of stress hormones like cortisol and adrenaline, allowing the body to switch into nurture and restore mode, where it can focus on healing damage instead of protecting against it.

At Ha.Lé, all of our classes are designed for students at all levels, with a wide variety of health concerns. We see firsthand the benefits of regular practice for increasing range of motion, reducing pain, and lowering stress levels, and the sometimes profound improvements in health that can bring.

Mind Body Therapy

Restorative practices are key to maintaining and creating health. Our bodies are designed to regularly have deep rest in order to reset the nervous system, flush the effects of stress, and rebalance internal processes, which all supports health and healing on a deep, fundamental level. Without enough restoration, our bodies become locked into chronic stress patterns that create dysfunction in our physical, mental, and emotional lives.

Mindfulness principles support restorative practices, which in turn creates a cascade of health benefits in the body. As the body moves into rest and restore mode, the heart rate will slow, the breath will deepen, and blood pressure will decrease. Common areas of muscular tension like the diaphragm, pelvis, and neck and shoulders, will begin to relax and release. As the musculoskeletal tension along the spine releases, the vertebrae will be able to make subtle adjustments toward alignment. The nervous system will also re-regulate itself, which helps to turn down the volume of pain signals, and other systems of the body like digestion, circulation, and circadian rhythms, will also reset and rebalance.

Mind Body Therapy uses this effectiveness of mindfulness and restoration to address specific health conditions.  At Ha.Lé, we always begin with a conversation, and the initial conversation for Mind Body Therapy will assess your health condition and personal goals. We will also seek to understand your current physical, mental, and spiritual capacity. This allows us to create a personalized mind body practice for you that applies mindfulness principles to optimize your health.

Your personalized mind body therapy practice can provide specialized techniques for a variety of specific health conditions. It can help with chronic pain from musculoskeletal conditions, and cardiovascular disease including heart failure and coronary heart disease. Mind Body Therapy can also address conditions like diabetes mellitus, obesity, anxiety, depression, post traumatic disorder, migraines, irritable bowel syndrome, and fibromyalgia.

Mind Body Therapy is the application of principles of mindfulness for wellness and specific health conditions. Mindfulness techniques are able to turn the complex systems of the body toward restorative states, which creates space for deep healing and rebalancing.

Dr. Gurjeet Birdee is a researcher, scientist, physician, and mind body therapist. He is now available for Mind Body Therapy sessions at Ha.Lé.