Visualization has the power to help us move when we are experiencing pain.
In this blog post, I want to share with you some amazing facts about the power of visualization, the nervous system, and how they apply to you.
Way back in the ’90s, my high school swim coach was teaching the team how to visualize our races. He told us if we could see ourselves achieving the goal, stroke by stroke and turn by turn we would have a leg up in achieving that goal. I’m not gonna lie, I thought he was crazy.
It seemed insane to me that “rehearsing” my race would improve my performance IN the water. Being the type A, high achiever type that I am, I figured what can this hurt? So I dutifully did my breathing exercises followed by my progressive relaxation, and then began to visualize my race- in detail. The perfect race. I’ll be honest. I have no idea if it improved my performance. I do believe it helped me be relaxed before races. That’s important because if all that adrenaline drops before you are ready ( with nerves) you crash before the race is over!
I can also tell you this was such a part of my “practice” that when I utilized the breathing and Progressive Muscle relaxation to aid in my labor pains…. I ended up wanting to race after I gave birth! Now that is a powerful exercise.
How does this power of visualization work?
The first thing you need to know is that our bodies contain these SUPER COOL structures, called mirror neurons. These are cells that activate when we see someone doing something OR we think about doing something. They are a fundamental tool for learning.
Mirror neurons are also important in planning our actions as well as understanding the intentions behind actions. Translation, they help with movement AND understanding behind our movement. This is soooo cool when we consider how it can affect our ability to “retrain the brain” regarding our pain experiences!
Here are a few examples of how mirror neurons show up in our daily lives…
- Mirror neurons are responsible for yawning when we see someone else yawn.
- These neurons also act when we see someone sad or crying and in turn feel sad.
- The same thing happens with smiling or laughing. The way laughter can be contagious.
- These neurons activate when we watch someone perform an action ( like watching someone show you how to do something new.)
- Another study shows that the somatosensory cortex is activated when we see someone touching another person in the same way it activates when we are the ones being touched. ( soo sooo cool right!)
How does the power of visualization help in recovery from pain?
In early recovery
Graded Motor Imagery (GMI) is one technique that uses the power of visualization to rehab persisting pain. This series of interventions are designed to help reorganize brain processes via stimulation of the motor and sensory systems. In part by using mirror neurons.
This type of training program involves three sequential phases:
- laterality training
- motor imagery
- mirror visual feedback
Step 1: Laterality training
Includes the identification of right versus left via picture cards or images on a phone. Left and right distinction must be determined in the brain before it can be interpreted in actuality. This is important because your brain needs to know what body parts and what side of the body you are focusing on. Here is an app that enables you to practice this.
Step 2: Motor imagery
This works by using imagined body postures and movements. You conceptualize a pain-free, functional movement pattern that triggers in your brain, the same way actual physical movements do. It’s those motor neurons at work! They are helping you learn new things. This helps your body and brain feel safe, which gives the brain new information to choose from. This is important in creating safety within the body to decrease the pain response.
Step 3: Mirror therapy
If you put your left hand behind a mirror and your right hand in front, you can trick your brain into believing that the reflection of your right hand in the mirror is your left. You are now exercising your left hand in the brain, particularly if you start to move your right hand. Sounds tricky and I’ll be honest, I am not sure how to make that work for back pain… BUT it’s terrific for arms and legs!
Mirror therapy can be an effective option in treating chronic pain that has not responded to other interventions. Helping change the way you process sensory information is vital for pain reduction, functional gain, and overall quality of life. If you haven’t tried these things yet, you haven’t tried everything!
I think David Butler does a great job explaining this therapy in this video.
The steps to using the power of visualization to improve pain.
With mental rehearsal, minds and bodies become trained to actually perform the skill imagined. It seems unbelievable, but it’s true. It’s now a regular part of training elite athletes, which means if it’s good for them, it’s good for us!
Research is finding that both physical and psychological reactions ( think fear) in certain situations can be improved with visualization. Using repeated imagery can build both experience and confidence in your ability to perform certain skills. We use motor neurons to train the brain and the body and mind. This is especially useful for activities or movements that currently cause pain, or trigger an “oh no” kind of response! Guided imagery, visualization, and or mental rehearsal, can help get you in the right headspace to try something new. In a world where sports performance and success are measured in seconds, most athletes will use every possible training technique at hand. Visualization might be one way to gain that very slim margin. Again, I suggest if it is a way for them to get ahead, why not use it for ourselves?
Step 1: Focus On Specifics
I want you to imagine some aspect of the movement you want to perform. The more specific and detailed, the more effective this will be for you.
For example, if you want to be able to sit without pain, it’s great to think about how that would feel. However, focusing on the chair you are sitting in, the sensation in your bottom, hip, and back, and the focus you have on NOT having pain – watch the clock go by in your mind as you sit for long periods of time in your mind with no pain.
Another example: You are going to try a short yoga pose for the first time. You could imagine yourself in the perfect pose. But to really improve and make the most of those the visualization you want to mentally practice stepping onto the yoga mat with that total confident feeling and attitude like he/she has done before.
Specifics are much more powerful than general visualizations. Add as many as you can.
Step 2: Get your body comfortable
You want to be able to focus on what you’re doing without your body reminding you of its problems. Be warm, sit, lay, whatever works for you, but BE comfortable.
Step 3: Take The Time To Breathe
I was taught to use breathing and progressive muscle relaxation before starting my visualization. I have found even a 5-minute body scan with breathing can really help focus my mind.
By the way, breathing like this for 1 minute at any time, with practice, will train your body to relax on command.
A useful tool for high-pressure situations, right? I highly recommend teaching your body how to do this. It really enables you to relax when you want to tense up!
Step 4: Direct Your Thinking
Direct your thinking and focus on the act of performing your best for what you came up with in Step 1. In other words, what you will be doing is mentally practicing or performing your skills beautifully, effectively, and pain-free and do it over and over and over.
Go as long as you like and can keep your focus on what you’re doing. The longer, the better.
It’s good and useful to imagine yourself coming through in clutch situations but you will gain more by mentally practicing small movements. Start small and grow your practice. There is so much power in visualization!
More reading on the power of visualization.
http://www.gradedmotorimagery.com/
https://www.sciencedirect.com/topics/psychology/mirror-neuron-system
https://blogs.scientificamerican.com/guest-blog/whats-so-special-about-mirror-neurons/
https://www.hss.edu/conditions_using-mirror-therapy-to-reduce-pain-and-improve-movement.asp
