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Chronic Pain in Older Adults: How Yoga and Meditation Can Provide Relief

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Senior man with chronic back pain

Chronic pain is a common challenge for older adults, affecting daily life, mobility, and overall well-being. Defined as pain that persists beyond three months, it differs from acute pain by lasting well beyond the body’s normal healing process (Cleveland Clinic, n.d.). Thankfully, holistic practices like yoga and meditation offer effective, non-invasive methods for managing chronic pain and improving quality of life.


Why Do Older Adults Suffer From Chronic Pain?

Chronic pain tends to increase with age due to several biological and lifestyle factors:


  1. Wear and Tear on the Body: Years of repetitive movements can cause degeneration in joints and tissues, leading to conditions like osteoarthritis.

  2. Age-Related Health Conditions: Illnesses such as arthritis, osteoporosis, and diabetes frequently contribute to chronic pain. For example, osteoarthritis can lead to joint stiffness, and diabetes-induced neuropathy often causes persistent pain in the extremities.

  3. Slower Healing: As we age, our ability to repair injuries diminishes, making pain from minor injuries more likely to linger.

  4. Heightened Sensitivity to Pain: Aging impacts the nervous system, often increasing sensitivity to pain signals (Zeidan & Vago, 2016).

  5. Sedentary Lifestyles: Reduced movement can lead to muscle weakness, joint stiffness, and decreased flexibility, compounding pain.

  6. Emotional and Psychological Stressors: Depression, anxiety, and chronic stress, which are more common in older adults, can amplify the perception of pain (Gothe & McAuley, 2015).


How Yoga Designed for Older Adults Alleviates Chronic Pain

Yoga combines gentle physical movements, mindful breathing, and relaxation techniques. It addresses both the physical and emotional components of chronic pain:


  • Improved Flexibility and Strength: Gentle poses, like Cat-Cow and Bridge Pose, stretch and strengthen muscles, reducing stiffness and improving mobility. Regular practice can help relieve pain associated with arthritis and back conditions (Harvard Health Publishing, 2015).


    CAT-COW POSE
    BRIDGE POSE

  • Neurological Benefits: Yoga has been found to counteract changes in the brain caused by chronic pain, reducing pain sensitivity over time (Psychology Today, 2015).

  • Better Posture: Yoga’s focus on alignment can relieve pressure on joints and muscles, reducing discomfort.


The Role of Meditation in Pain Relief

Meditation, particularly mindfulness meditation, is a scientifically backed method for managing chronic pain. It works by:


  • Changing Pain Perception: Meditation trains the brain to process pain signals differently, effectively lowering the intensity of the pain experience (Zeidan & Vago, 2016).

    Senior woman stretching without pain

  • Reducing Stress: Pain and stress often go hand-in-hand. Mindfulness meditation reduces the emotional distress caused by pain, breaking the cycle of stress and discomfort (Gothe & McAuley, 2015).

    Senior woman practicing mindfulness meditation

  • Enhancing Relaxation and Sleep: Meditation calms the mind and can improve sleep quality, helping the body heal and recover.

    Senior woman sleeping comfortably

Integrating Yoga and Meditation into Daily Life

To experience the benefits of yoga and meditation, start small and build a routine that works for your body. Try 10–15 minutes of gentle stretches followed by five minutes of focused breathing. Classes designed for older adults, like those on the Young Heart Yoga App, are an excellent way to begin safely. These programs cater specifically to seniors, focusing on poses and techniques that are effective and easy to follow.


Ready to take the first step toward managing chronic pain naturally? Create an account with the Young Heart Yoga App today and explore classes designed to help you move with ease, reduce discomfort, and find peace of mind.


About the Author


Jackie Paunil, Yoga Instructor, Yoga Teacher, Certified Yoga Teacher, Young Heart Yoga, Young Heart Yoga Creator, Yoga for Seniors, Yoga for Older Adults

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.


 

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