
Musculoskeletal pain among dental hygienists is such a common issue that it affects nearly all of us at some point in our careers!
Picture this: You’re working on a patient, and suddenly your lower back begins to spasm. It gets worse as the day goes on. Maybe you “power through” or maybe you go home early.
The next day, you call into work because you can barely move. You spend the day on the couch, alternating between a heating pad and ice because, honestly, you’re not really sure which one is best at this point.
You’re downing Ibuprofen and maybe even muscle relaxers—anything to numb the excruciating pain! 😣
Eventually, over the next week or two, you start to feel better.
Then…it happens again. And again. Each time becoming more and more frequent. Until finally, the pain is just there—every single day. It has become chronic and there’s no escape.
Sitting too long hurts. Standing too long hurts. It’s all you can think about. You become short with people because your patience is non-existent. You calculate your every move, bracing for the pain.
But what if it didn’t have to continue in this downward spiral?
In this post, you’ll learn how daily mindfulness and gentle movement can help you find relief and feel more in control while dealing with chronic pain.
The Role of Mindfulness in Pain Management
Mindfulness is the practice of being fully present and engaged in the moment, without judgment. It’s about acknowledging your thoughts and feelings without letting them control you.
In the context of pain management, it means being aware of sensations, thoughts, and emotions related to pain, without letting them overwhelm you.
For dental hygienists suffering from pain caused by muscle imbalances, mindfulness isn’t just a practice—it’s a tool we can use to develop better coping strategies which can ultimately lead to a decreased perception of pain. And by tuning into our bodies, we can significantly reduce stress and tension that can exacerbate pain.
A Mindfulness Exercise
One simple mindfulness exercise you can practice daily is mindful breathing. Start your day with intention and balance—before the rush takes over. (Even if it’s only 2 minutes!)

- Find a quiet and comfortable place to sit or lie down.
- Close your eyes or soften your gaze and take a few slow breaths into the belly to settle into the present moment.
- Focus your attention on your breath as it flows in and out of your body.
- Notice the sensations of each inhale and exhale— the rise and fall of your belly or the feeling of air passing through your nostrils.
- If your mind starts to wander (which is normal!), gently bring your focus back to your breath.
- Continue to breathe mindfully for a few minutes, allowing yourself to fully experience each moment.
- If it’s helpful, you can focus on a simple phrase like: “I am breathing in, I am breathing out.”
- When you’re ready, slowly open your eyes and take a moment to notice how you feel.
Practicing this exercise regularly can be beneficial for reducing stress and managing chronic pain. It’s not just about physical strength; your mental balance is just as critical for overcoming muscle imbalances and pain.
I like to add some mindful breathing when I’m working on patients. Whenever I reach for an instrument, I take a deep inhale through my nose. I slowly exhale as I return to my patient. (I’ve learned how to do this quietly under my mask. 😉)
Or, as I sit my patient up to rinse, I practice 4-7-8 breathing: inhale for 4 counts, hold my breath for 7 counts, exhale for 8 counts.
Incorporating Movement for Relief
Movement is key in order to keep blood flowing to nourish our muscles and the surrounding tissues. Blood flow helps to keep the tissues supple, as well as flush inflammation that can cause pain.

If I’m not using the time while my patient is rinsing for breathwork, I’m using it for some dynamic stretches (i.e. rolling out my wrists, shrugging my shoulders, moving my head from side to side, etc.)—I’m quite a sight to anyone passing by my operatory!
And any low-impact activities like swimming, yoga, and walking can be a great starting point to increase blood flow.
Yoga focuses on gentle stretching, strengthening, and mindfulness, making it ideal for correcting muscle imbalances and aiding in pain management. Its slow, controlled movements can improve strength and flexibility, reduce muscle tension, and alleviate pain. Even simple yoga poses done regularly can make a big difference in managing chronic pain. And it can be tailored for all fitness levels.
Combining Mindfulness with Movement for Optimal Benefits
Blending mindfulness and movement strengthens the mind-body connection.
Begin by focusing on your breath and let it guide your movements—walking, stretching, strength training, etc.
Use this time to truly connect with your body, noticing each sensation and emotion that arises. It’s about presence, not perfection.
The Takeaway
Mindfulness and movement help you tune into your body, recognizing and respecting its limits.
As you move with awareness, you’re teaching your body to release tension and find balance—which can significantly reduce pain over time and lead to fewer days calling into work!
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