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Practical strategies for managing pain
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On this page, practical strategies for managing pain are discussed, such as learning to relax, managing sleep, and the practical benefits of exercise.
The ability to relax is absolutely essential in managing pain, as in essence - relaxation and pain are at opposite ends of the wellness spectrum.
It is generally accepted that there is a direct relationship between pain and anxiety. Anxiety can easily increase the severity and intensity of the levels of pain experienced, as well as also causing physical tension, which in itself can generate pain. As a result, 'relaxation therapy' is among the most commonly prescribed psychological treatment methods for chronic pain sufferers.
Although
it can be very hard to relax when faced with chronic pain, with practice it
becomes easier and more effective. Being able to let go of tension
can often produce a sense of wellbeing, which can reduce the level
of pain intensity. One easy and practical way to reduce
levels of tension is by practicing deep breathing exercises. In
essence breathing is related to the body's panic alarm, and whenever
air intake becomes slightly restricted, heightened levels of anxiety
soon follow. Heart rate and blood pressure subsequently
increase, which if left unabated can lead to a state of extreme
agitation or panic. Conversely if attention is paid to taking slow,
deep controlled breaths, a calming effect will occur on the body. Most
people do not breathe effectively so that the body 'relaxes' with
each breath. It is normal for the body to draw in air from two
areas of your lungs, however if a stressful situation exists, short
gulps of air from the upper part of the lung are drawn in.
These short breaths stimulate the bodies 'fight or flight',
adrenaline response, which increases the heart rate in preparation
for any forthcoming stress. Concentrated,
slow and deep breathing from the diaphragm or abdominal area causes
a lowering of the blood pressure and slows down the heart. By
making a conscious effort to breathe both from the upper then from
the lower part of the lungs, a higher state of relaxation can be
achieved.
The use of relaxation tapes has proved to be beneficial for chronic pain sufferers. For details of how to purchase recommended Amazon.co.uk music, please click here.
Research as shown those practice relaxation exercises at least 5 times per week do show long-term benefit in both physical and psychological wellbeing. Combining frequent use of relaxation techniques with other pain management strategies can allow chronic pain sufferers to gradually achieve reductions in the medication they take.
Not too long ago, it was common practice for people with chronic pain to be told by medical staff to avoid physical activity because of the concern that it could damage joints, muscles and increase levels of discomfort. Thankfully research has shown that exercise can actually help reduce pain and improve health. When
people become inactive, they lose muscle tone and strength, and
subsequently their cardiovascular system works less efficiently. This inactivity increases the risk factors of heart attack
and stroke due to high blood pressure and high levels of
cholesterol. Exercise
can have a beneficial effect on any structural problem in the body
which is causing pain.
In cases of lower back pain, regular exercise and strength
training can help build up the Erector spinae muscles, which will
provide a natural brace for the back and therefore potentially
reduce stress on bones and can contribute to pain reduction.
Exercise can also have an effect on the actual experience of pain. During physical activity the body releases endorphins that can block pain signals from reaching the brain. The more endorphins that are produced by the body, the less the need to rely on external forms of pain management, such as medications. Participating
in a regular exercise programme can provide benefits of:
The key to achieving many of these benefits is to include flexibility, strengthening and aerobic (cardio-vascular) exercises into the regular exercise programme. Flexibility. Flexibility exercises include simple stretching movements. Such exercises keep joints moving through their full range of motion. They also prevent muscles from shortening and tightening, which can increase the risk of injury. Strengthening. Strength training helps in the development of stronger muscles. Stronger muscles make it easier to carry out life's daily activities. Strength exercises also help to preserve and increase lean muscle mass, which helps to burn more calories and therefore is beneficial in weight loss and in reducing stress on joints. Aerobic.
Aerobic
exercises works the heart, lungs and muscles, by increasing the
heart rate, blood pressure and need for oxygen. Such exercise
helps the body work more efficiently and can reduce the risk of
cardiovascular disease, including heart attack, high blood pressure
and high cholesterol. Aerobic activity also increases stamina so
that fatigue is lessened during daily activities.
If
you decide to begin an exercise programme:- It
is easy to do more harm than good by over exercising or by poorly
exercising. Join a reputable gym, which provides induction,
exercise programmes and regular reviews. Before
you get started It would be a sensible
precaution for any chronic pain sufferer to talk with their GP
before starting any type of physical activity program.
It is particularly
important to see your GP if you:
If
you are starting an exercise programme, these tips may help:
Reference- Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
Problems
with sleep are a common feature of chronic pain. Often sleep problems or difficulties can be aided
by using a diary to effectively manage sleep. Therefore a journal tool has been provided, which can be
pasted and printed out. This
should be kept for 7 days.
However, to be effective this needs to be accurately
completed, as this information can help in evaluating sleep habits
and to begin to appreciate how they may be related to chronic pain. Sleep journal Did you consume any alcohol, caffeine or medication yesterday?
If so, what was it? How
much? and when did you take
it? (Please note) The later
you consume alcohol or stimulants the likelier you are to find
your body over stimulated and less likely you are to sleep.
.........
...
..
Did you take a nap yesterday? If
so, how long did you spend asleep?
How long did it take for you to drop off?
(Please note) The closer you nap to bedtime, the likelier nighttime
sleep will be disturbed...
.................
...........
How many drinks did you have after 6pm
(Please note) The greater the volume, the
more likely sleep will be
disturbed!.
.................
.. How would you describe your mood yesterday and how well did you
cope? (Please note)
There is a direct correlation between sleeping badly and
depressive thoughts and feelings.
..
..........
..
How long did it take you to fall asleep
last night?
.........
..........
. How long did it take to fall asleep last night?
..................
..........
. How many times did you wake up during last night?
....................
........... For how many hours did you sleep last night
overall?
...................
..........
. What time did you wake up this morning?
...............
..........
. How did you feel when you woke up this morning?
...................
..........
. There are several minor remedies which can potentially alleviate
some problems relating to sleep.
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