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Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain
It's no secret that yoga increases muscular flexibility and strength, but you may not know that yoga is a proven treatment for back pain, knee pain, carpal tunnel syndrome, and other chronic pain conditions. Yoga also helps to ease the stress, anxiety, and depression that can create and reinforce pain, making you feel more comfortable in both your mind and your body. Written by a yoga instructor and former chronic pain sufferer, Yoga for Pain Relief is packed with gentle postures and practical strategies for ending pain. This complete mind-body tool kit for healing also includes deep relaxation practices drawn from the yogic tradition and psychological techniques for helping you make peace with your body and dissolve pain. As the ancient practice of yoga releases the hold that chronic pain has over your life, you will begin to feel more like yourself again.
200 pages, Paperback
First published January 1, 2009
80 people are currently reading
919 people want to read
About the author
Kelly McGonigal
29 books1,668 followersKelly McGonigal, PhD, is a health psychologist and lecturer at Stanford University, an award-winning science journalist, and a leading expert on the mind-body relationship. Her teaching and writing focus on the applications of psychological science to personal health and happiness, as well as public policy and social change.
She is the author of The Upside of Stress (Penguin Random House/Avery 2015), The Willpower Instinct(Penguin/Avery 2012), Yoga for Pain Relief (New Harbinger 2009), and The Neuroscience of Change: A Compassion-Based Guide to Personal Transformation (Sounds True Audio, 2012).
Facebook: http://www.facebook.com/kellymcgoniga...
She is the author of The Upside of Stress (Penguin Random House/Avery 2015), The Willpower Instinct(Penguin/Avery 2012), Yoga for Pain Relief (New Harbinger 2009), and The Neuroscience of Change: A Compassion-Based Guide to Personal Transformation (Sounds True Audio, 2012).
Facebook: http://www.facebook.com/kellymcgoniga...
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Displaying 1 - 30 of 36 reviews
June 13, 2011
Kelly McGonigal is a GENIUS ! I love this book, and look forward to her new book on Willpower. The poses are simple and helpful not only do relieve pain, but just to feel happy, relieved, radiant and stress-free. A book whose philosophy and movements I would recommend to all.
''According to the yoga tradition, the human system is not just body and mind but is also breath, wisdom, and joy. Breath is the life force that animates you; wisdom is your inner guide; joy is your connection to something bigger than yourself'' (18).
''In the yogic model of body, mind, and spirit, wisdom is more about intuition and mindfulness than about knowledge or intellect. It is the ability to see through the habits of the mind -- including stress, disappointment, self-criticism, and worry -- that create suffering'' (19).
''Yoga identifies joy -- a natural sense of well-being, gratitude, and peace -- as the deepest aspect of what it means to be human'' (19).
''In the yogic view, joy is the closest to what you might call your true nature. It is not a fast-changing, fast-disappearing happiness that fluctuates according to your thoughts, mood, and present circumstances. In contrast, the ability to feel at peace with this moment is central to who you are (19).''
''Yoga teaches that five dimensions of human experience -- body, breath, mind, wisdom, and joy -- are deeply interconnected'' (21).
''According to the yoga tradition, the human system is not just body and mind but is also breath, wisdom, and joy. Breath is the life force that animates you; wisdom is your inner guide; joy is your connection to something bigger than yourself'' (18).
''In the yogic model of body, mind, and spirit, wisdom is more about intuition and mindfulness than about knowledge or intellect. It is the ability to see through the habits of the mind -- including stress, disappointment, self-criticism, and worry -- that create suffering'' (19).
''Yoga identifies joy -- a natural sense of well-being, gratitude, and peace -- as the deepest aspect of what it means to be human'' (19).
''In the yogic view, joy is the closest to what you might call your true nature. It is not a fast-changing, fast-disappearing happiness that fluctuates according to your thoughts, mood, and present circumstances. In contrast, the ability to feel at peace with this moment is central to who you are (19).''
''Yoga teaches that five dimensions of human experience -- body, breath, mind, wisdom, and joy -- are deeply interconnected'' (21).
August 14, 2017
Easy to read. Lovely photos. Short yet informative and motivating enough. This yoga book came into my life at the right place at the right time.
June 18, 2017
Головне, що я можу сказати про цю книжку - вона працює! І це все, що про неї варто знати.
February 2, 2018
I read about half, then skimmed through the specific practices. It makes sense, but I strongly feel that I need a person to walk me through a routine, at least for the first few times I try.
April 1, 2023
I am a train wreck, or I was, and I was not taking care of myself... I started Yoga with Adrienne, a youtuber I really find cute and nice, and it’s just a joy to do yoga with her. This week I had no energy and time to learn new yoga poses from Adrienne, I just did the old ones, and I could feel how important is the presence of a human… cute human. When I read the first page of this book, now 2 weeks ago, I started yoga and meditation, which have changed my life.
Fav quotes:
"One of the most important ways that meditation creates lasting changes is by helping you discover the habits of your mind that contribute to pain, stress, and suffering. Everyone has chronic, unconscious habits of thinking and feeling. Some patterns, such as chronic worrying, self-criticism, anger, or loneliness, intensify and reinforce chronic pain. Other patterns, such as acceptance, gratitude, or humor, can help reduce or prevent pain.
Your own habits might include worrying about something in the future or reminiscing about a favorite experience. Perhaps you have a habit of criticizing and blaming yourself or a habit of looking for the good in yourself and others. These habits of mind—whether harmful or healing—are strengthened every time you repeat the pattern. With each round of “practice,” the mind and body become shaped more and more in the direction of responding to future experiences with the same thoughts and emotions.
It is often easy to see the habits of other people and recognize them as a lens through which they view life. But it is very difficult for us to see ourselves when our thoughts and feelings reflect a habit and not necessarily reality. When they are your ownhabits, they tend to feel like the only reasonable response to life. This is what makes them so powerful.
Meditation reveals the freedom you have to choose one thought over another. It puts your inner wisdom and joy, rather than the unconscious habits of your mind, in charge of your life experience. Through meditation, you learn to recognize unconscious habits of mind and consciously choose new habits. As you practice the meditation techniques in this chapter, you will discover that you can become a guide for you mind. Rather than letting the mind’s habits pull you from one worry or complaint to another, you can move the mind toward specific sensations, thoughts, and emotions. As you do so, you will be transforming old habits that reinforce chronic pain into new habits that support healing."
"Each time you notice your mind wandering, you have the opportunity to recognize that your thoughts are not the be-all, end-all, final word on reality. This is particularly good news when your thoughts are causing you unnecessary stress and suffering. You do not need to follow the stories just because they came to mind. You can choose not to let yourself get emotionally worked up by each memory, fantasy, or worry. You can choose to refocus on the breath.
Each time you guide yourself back to the breath, it is not because you failed at the meditation but rather because you know that it is the compassionate thing to do for your mind. When you rest the mind on the breath, you experience the peace of mind that comes from consciously letting go of your samskaras. This meditation will teach you how to rest in your own mind, knowing that it is a safe place to be. You have the inner wisdom to recognize when the mind is creating its own suffering, and you have the self-compassion to bring your mind back to the breath."
Kelly is my favorite psychologist, and I just love her books. The next one I will read is The Joy of Movement. I got employed so I read books now very slowly. And I try to put into practice more, because it does not matter how much you read... It matters how much you put into practice what you read. Today I won’t do the poses from Adrienne, but the poses from this book. 5 out of 5... How could I not, when it's Kelly...
Fav quotes:
"One of the most important ways that meditation creates lasting changes is by helping you discover the habits of your mind that contribute to pain, stress, and suffering. Everyone has chronic, unconscious habits of thinking and feeling. Some patterns, such as chronic worrying, self-criticism, anger, or loneliness, intensify and reinforce chronic pain. Other patterns, such as acceptance, gratitude, or humor, can help reduce or prevent pain.
Your own habits might include worrying about something in the future or reminiscing about a favorite experience. Perhaps you have a habit of criticizing and blaming yourself or a habit of looking for the good in yourself and others. These habits of mind—whether harmful or healing—are strengthened every time you repeat the pattern. With each round of “practice,” the mind and body become shaped more and more in the direction of responding to future experiences with the same thoughts and emotions.
It is often easy to see the habits of other people and recognize them as a lens through which they view life. But it is very difficult for us to see ourselves when our thoughts and feelings reflect a habit and not necessarily reality. When they are your ownhabits, they tend to feel like the only reasonable response to life. This is what makes them so powerful.
Meditation reveals the freedom you have to choose one thought over another. It puts your inner wisdom and joy, rather than the unconscious habits of your mind, in charge of your life experience. Through meditation, you learn to recognize unconscious habits of mind and consciously choose new habits. As you practice the meditation techniques in this chapter, you will discover that you can become a guide for you mind. Rather than letting the mind’s habits pull you from one worry or complaint to another, you can move the mind toward specific sensations, thoughts, and emotions. As you do so, you will be transforming old habits that reinforce chronic pain into new habits that support healing."
"Each time you notice your mind wandering, you have the opportunity to recognize that your thoughts are not the be-all, end-all, final word on reality. This is particularly good news when your thoughts are causing you unnecessary stress and suffering. You do not need to follow the stories just because they came to mind. You can choose not to let yourself get emotionally worked up by each memory, fantasy, or worry. You can choose to refocus on the breath.
Each time you guide yourself back to the breath, it is not because you failed at the meditation but rather because you know that it is the compassionate thing to do for your mind. When you rest the mind on the breath, you experience the peace of mind that comes from consciously letting go of your samskaras. This meditation will teach you how to rest in your own mind, knowing that it is a safe place to be. You have the inner wisdom to recognize when the mind is creating its own suffering, and you have the self-compassion to bring your mind back to the breath."
Kelly is my favorite psychologist, and I just love her books. The next one I will read is The Joy of Movement. I got employed so I read books now very slowly. And I try to put into practice more, because it does not matter how much you read... It matters how much you put into practice what you read. Today I won’t do the poses from Adrienne, but the poses from this book. 5 out of 5... How could I not, when it's Kelly...
This entire review has been hidden because of spoilers.
February 3, 2021
"Yoga is derived from the Sanskrit word 'yug', which means 'union'. I like to think of yoga practice as a reunion—an invitation to come home to the experience of your true nature. Whatever is going on in life, you can take refuge in your own mind and body, in this moment, to experience peace."
Kelly McGonigal (better known for her more popular book, "The Willpower Instinct") is a health psychologist and lecturer at Stanford University. When she writes (or talks) about yoga—and some of the more Eastern/spiritual practices that might appear a little "woo-woo" at first (e.g. visualization, mantra meditation, etc.)—she always backs her points with scientific research and explanations.
In this book, McGonigal tells us that chronic pain resulting from a physical injury can sometimes tangle itself with the stress response, so that your nervous system can't tell the difference between actual pain versus simple stress that triggers the sensation of pain. The health and pain-management benefits of yoga have been proven through various scientific studies at this point, and the author goes on to describe a variety of simple practices you can start doing as a beginner to improve your physical and mental well-being.
Yes, this is not competitive yoga we are talking about, folks. The ease of these practices is what I love about McGonigal's book. She divides the practices in five sections:
1. Breath (breathing techniques to calm and center yourself)
2. Befriending your body (being more attuned to your body, what it needs/how it feels)
3. Physical exercises (i.e. what we usually think of as yoga: holding poses, moving in harmony with the breath. There's also a section on "restorative yoga", which has a lot of research backing its physical benefits; and, what's more, it involves no effort, just sitting in the most relaxing pose with a bunch of props. Ideal for people who are too exhausted or facing a pain condition that prevents them from trying the more active poses)
4. Deep relaxation (learning to relax various parts of the body)
5. Meditation techniques (learning mental practices such as compassion meditation, mantra meditation, focusing the mind on the breath, meditations meant to induce emotions such as gratitude or joy)
Final opinion and rating:
5/5 stars
Although the book is called "Yoga for Pain Relief", it's helpful for anyone who wants a little more peace and mindfulness in their life, or wants to decrease their stress levels or reconnect to their body. McGonigal does a terrific job of marrying the spiritual with the scientific, with the result that you can use this book whether you want the practical, physical benefits of yoga, or the more spiritual ones related to feelings of greater mental well-being and joy.
———
My previous read on the topic of yoga/body: Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less by Carol Krucoff
Next one on the topic: The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage by Kelly McGonigal
Kelly McGonigal (better known for her more popular book, "The Willpower Instinct") is a health psychologist and lecturer at Stanford University. When she writes (or talks) about yoga—and some of the more Eastern/spiritual practices that might appear a little "woo-woo" at first (e.g. visualization, mantra meditation, etc.)—she always backs her points with scientific research and explanations.
In this book, McGonigal tells us that chronic pain resulting from a physical injury can sometimes tangle itself with the stress response, so that your nervous system can't tell the difference between actual pain versus simple stress that triggers the sensation of pain. The health and pain-management benefits of yoga have been proven through various scientific studies at this point, and the author goes on to describe a variety of simple practices you can start doing as a beginner to improve your physical and mental well-being.
Yes, this is not competitive yoga we are talking about, folks. The ease of these practices is what I love about McGonigal's book. She divides the practices in five sections:
1. Breath (breathing techniques to calm and center yourself)
2. Befriending your body (being more attuned to your body, what it needs/how it feels)
3. Physical exercises (i.e. what we usually think of as yoga: holding poses, moving in harmony with the breath. There's also a section on "restorative yoga", which has a lot of research backing its physical benefits; and, what's more, it involves no effort, just sitting in the most relaxing pose with a bunch of props. Ideal for people who are too exhausted or facing a pain condition that prevents them from trying the more active poses)
4. Deep relaxation (learning to relax various parts of the body)
5. Meditation techniques (learning mental practices such as compassion meditation, mantra meditation, focusing the mind on the breath, meditations meant to induce emotions such as gratitude or joy)
Final opinion and rating:
5/5 stars
Although the book is called "Yoga for Pain Relief", it's helpful for anyone who wants a little more peace and mindfulness in their life, or wants to decrease their stress levels or reconnect to their body. McGonigal does a terrific job of marrying the spiritual with the scientific, with the result that you can use this book whether you want the practical, physical benefits of yoga, or the more spiritual ones related to feelings of greater mental well-being and joy.
———
My previous read on the topic of yoga/body: Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less by Carol Krucoff
Next one on the topic: The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage by Kelly McGonigal
Read
December 26, 2020This is the real truth because for me personally, yoga was useful for getting rid of depression, anxiety and stress, especially in self-isolation when we all had to spend most of our time in our house and almost never go outside. It was a terrible time and many experienced anxiety, also decreased physical activity, and this is also not very good. That's why I decided to start practicing yoga and diversify my routine life. She helped me with that https://yogapractice.com/yoga/everyth... which has many interesting articles and detailed descriptions of all yoga poses for each and every day
April 13, 2018
Lots of good yoga exercises, many of which I can do without worrying about reflux. Most yoga poses also have sitting/assisted versions. I personally like this for the meditation exercises which were a lovely bonus
June 22, 2020
I love intersections, and this book reiterates the training I just completed with Kristine Weber, Subtle Yoga Revolution: less is more with a focus on breathing, simple movements, meditation. Easy read, great book for those new to yoga or focusing on pain management.
November 20, 2020
When I first started to read this book, I wasn't too interested, and skipped around. Once I decided to read the whole book, it made better sense and I saw the pattern of how one thing built on another. By the time I finished it I was copying pages and thinking about buying my own copy of the book.
December 16, 2017
An excellent approach to yoga, meditation and pain. Nicely illustrated and clearly written. Kelly knows how to reach people with helpful advice.
did-not-finish
February 13, 2020This seems useful but I just wasn’t in the mood to read it. Maybe at a later date.
March 2, 2020
Informative and comforting. It was so fascinating to learn about how the pain and stress responses change when in chronic pain. I tried out some of the flows that were suggested and they were really nice. I love the focus on meditation as well, since anxiety and stress is a huge contributing factor for many people in chronic pain. Really hoping this helps me get some relief!
August 3, 2022
Absolutely brilliant.
December 16, 2025
I thought the sequencing for knee and lower back pain was great!
February 20, 2017
Breathe. relax. Meditate. Stretch. Feel better?
February 4, 2017
This is a fantastic book. If you suffer from chronic pain and enjoy yoga you should read it. Probably, you should read it even if you don't enjoy yoga. I don't really have much else to say...
I will say, though, that it's harder than it seems to put the information into practice. I'm pretty good about doing my yoga, but when I'm sore I tend to skip classes and I don't really want to do yoga. I'd certainly be more inclined to do yoga at home than in a class at those times. The hard part is getting the brain to move past pain and into a place where you can do something about it. I really enjoy seeing the various variations on poses that can make it easier for someone that's hurting. The variety of props and the way they're used is a departure from normal yoga books.
In short: if you're suffering, read it.
I will say, though, that it's harder than it seems to put the information into practice. I'm pretty good about doing my yoga, but when I'm sore I tend to skip classes and I don't really want to do yoga. I'd certainly be more inclined to do yoga at home than in a class at those times. The hard part is getting the brain to move past pain and into a place where you can do something about it. I really enjoy seeing the various variations on poses that can make it easier for someone that's hurting. The variety of props and the way they're used is a departure from normal yoga books.
In short: if you're suffering, read it.
June 4, 2013
I'm so grateful to come across this book. I simply cannot thank Kelly McGonigal enough. Since I got herniated disks on my back and also I'm in my late forties, which everyone might go through some physical changes getting into your final stage of your life, my life has never been spent without feeling pain or suffering. I've read many books about reducing or overcoming pain, but none has ever offered me an answer that I can understand from the bottom of my heart. This book is different. She knows it's not only pain which break down people's mind, but suffering. Suffering can be as much serious and daunting as pain is. I can't pose any postures in the cover, but you can start the movement with lying on the bed or sitting on a chair.
This entire review has been hidden because of spoilers.
January 29, 2013
It would be helpful for anyone suffering from chronic pain and cannot do some of the more complex poses of yoga. Focusing specifically on poses that promote healing, relaxation and pain alleviation. Yoga silences the mind, which has the power to make a person ill, as well as containing the capacity for healing (Mind over Matter). There is a sure science to yoga and it has been practiced for thousands of years and should be utilized by those who cannot do other types of excersize. I found this helpful despite not suffering pain of any kind whatsoever. I'll keep some of what I read in mind if ever I do and will pass on whatever knowledge I have gained.
July 24, 2011
I was a bit dubious that I would find a yoga book focussed on general chronic pain as helpful as one targeting my specific area of trouble. Boy, was I wrong and am I glad I was proven so.
This is the best book on yoga as a means of living more fully with chronic pain I've read so far. There is a great balance of helpful information and citing of scientific studies if one wants to delve deeper. I found the personal stories of real people encouraging. I really appreciated the chapter of developing your own practice.
This book is going to the top of my wishlist!
This is the best book on yoga as a means of living more fully with chronic pain I've read so far. There is a great balance of helpful information and citing of scientific studies if one wants to delve deeper. I found the personal stories of real people encouraging. I really appreciated the chapter of developing your own practice.
This book is going to the top of my wishlist!
September 18, 2012
I have to say that before I read this book, I never tried yoga before. I have arthritis in my spine which causes discomfort and didn't want to do a lot of weird poses. But it's not like that. This book is straightforward, filled with pictures, and eases even a beginner to yoga. It's categorized by different conditions so you can find which movements are best for you. It also has meditative practices to clear your mind.
June 16, 2010
I realized today that I have checked this book out 6 times in less than 4 months. I need to buy it! I love how every time I read it I get something new out of it. It's a great introduction to breathing, meditation & yoga. The author shows how stress, whether from an illness or emotions, affects our entire system and provides tools to help get on the path of stress/pain reduction.
November 15, 2010
This is a book worth purchasing if you are interested in chronic pain or discomfort issues. The text is thorough and yet easy enough to read in explaining typical situations where people experience pain. The exercises are shown in two formats: deeper stretches and then those for people who have limited mobility. Author is a university professor.
April 5, 2014
I loved the flow of this book along with the exercises and positions with explanations and resources at the end of the book. Would recommend to everyone with any pain issues, whether arthritis, back, knee or inflexiblity. I also like the fact she concentrated on the breathing and the why and how of why you should use the positions and wasn't preachy.
May 29, 2010
Really clear explanation of basic yoga philosophy. Fascinating information on the body's pain response. Excellent examples of yoga practices and meditations. This book is both insightful and practical. It offers the tools to start a thriving home practice for yourself.
July 21, 2012
A reallllly well done book for anyone who suffers from chronic pain. Includes several series of poses that most any one can do and has a lot of great literature about how to learn to trust and love your body again.
June 5, 2015
This is an amazing book. I love how it aligns neuro-psychological studies with yogic teachings.
It's written for many abilities, showing how to do practices seating on the floor, on a chair, or in bed. I think anyone, even people without chronic pain, would find something helpful in this book.
It's written for many abilities, showing how to do practices seating on the floor, on a chair, or in bed. I think anyone, even people without chronic pain, would find something helpful in this book.
February 1, 2019
I have been doing yoga for years, but I appreciated the knowledge of how chronic pain works vs acute pain and the connection between body and mind to aid in pain management. Enjoyed the section on creating your own personalized routines for different needs.
September 7, 2010
A great tool as I developed a yoga class for pain relief. The author was very generous in giving her permission for me to copy and distribute several pages of this book for a workshop at the VA.
Want to read
June 18, 2011Looking forward to "pain relief"
Displaying 1 - 30 of 36 reviews