Posts tagged #mindfull

Meditation and chronic back pain

Chronic back pain is a common problem often making everyday tasks and attending work difficult.  

Mindfulness meditation is a self care technique that enables you to experience the moment rather than being consumed by thoughts of the past or worries about the future. The awareness and acceptance that develops promotes a calmer more resilient outlook.  Mindfulness meditation can be included in your daily routines.

back pain

A recent study suggests that mindfulness meditation eases chronic back pain. The study involved 342 patients aged between 20 and 70 with chronic back pain. The subjects were divided into three groups receiving  either mindfulness meditation, cognitive behavioural therapy or usual care for back pain such as analgesia. The results led the Group Health Research Institute to conclude that mindfulness gave meaningful improvement in patients' pain. 

After six months 61 percent of the subjects who received mindfulness meditation showed a reduction in the limitations caused by their back pain.   The researches who led the study believe that the mind and body are intertwined in the way they sense and respond to pain. The study was published in the Journal of the American Medical Association.  The research suggests that training the brain to respond differently to pain is more effective that pain relief medication.

Study leader Dr Daniel Cherkin stated:

‘We are excited about these results, because chronic low back pain is such a common problem and can be disabling and difficult to treat.’
Greater understanding and acceptance of the mind-body connection will provide patients and clinicians with new opportunities for improving the lives of persons with chronic back pain and other challenging conditions that are not always effectively managed with physical treatments alone.’

There were also improvements in self-reported 'pain bothersomeness' with a 44 per cent improvement among the mindfulness meditation group and 45 per cent in the Cognitive Behavioural Therapy group compared to 27 per cent in the group who continued with their usual care. The improvements found in the mindfulness group persisted when the group was followed up a year later, researchers found.

For more information on mindfulness please do contact me

Please visit here to experience  mindfulness meditation

Posted on April 13, 2016 and filed under mindfulness.

Mindfulness Research


Mindfulness has been researched extensively and there are many quality studies available showing it's variety of benefits. 

Evidence shows that Mindfulness-Based Cognitive Therapy can, on average, reduce the risk of relapse for people who experience recurrent depression by 43%. Research also suggests that it’s particularly effective for vulnerable groups who are more likely to relapse (J Williams et al, “Mindfulness-Based Cognitive Therapy for Preventing Relapse in Recurrent Depression: A Randomized Dismantling Trial”, 2013.).  The evidence is so robust that the National Institute for Clinical and Health Excellence (NICE) recommends it for all people who have had two or more depressive episodes.

Research into individuals with “problematic” levels of stress found significant improvement in perceived levels of stress over the course of a mindfulness stress reduction program. The findings of this research were consistent with other studies. (RA Baer et al, “Weekly change in mindfulness and perceived stress in a mindfulness-based stress reduction program”, 2012).

 A limited amount of research into mindfulness during pregnancy has shown encouraging results on the positive impact of mindfulness, finding ‘significantly’ reduced anxiety (C Vieten, “Effects of a mindfulness-based intervention during pregnancy on prenatal stress and mood: results of a pilot study”, 2007).

There is evidence that mindfulness can help individuals with insomnia. A subject in the study described changes thus; “Maria discovered ....... the principles and practices of mindfulness meditation allow for sleep to unfold rather than increasing efforts to clear the mind or try harder to make sleep happen.”  (J Ong et al  “ A mindfulness –based approach to the treatment of insomnia” , 2010).

Mindfulness has been researched as an intervention for pain management. A randomised control study concluded “Mind-body therapies such as the MBSR program are a promising non-pharmacologic adjunct to current pain treatment for older adults. However, larger more rigorous trials must be undertaken to convincingly demonstrate their effectiveness.”  (N. Morone et al “Mindfulness meditation for the treatment of chronic low back pain in older adults: A randomized controlled pilot study”, 2008).

My experiences of mindfulness are of course anecdotal but you can read a little about my use of mindfulness in our therapy blog.

Posted on June 8, 2015 and filed under hypnotherapy, mindfulness.