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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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