Pain Self Management

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Pain Self Management:

10 Top Tips To Ease Pain and Self-Manage It:

1. Exercise: research demonstrates that gentle exercise can help to ease pain by reducing stiffness and helping to break the vicious circle of pain/less exercise/more pain and stiffness. Simple steps like gardening, walking and swimming can start the path to more regular exercise.

2. Correct breathing: when in acute pain it is common to take shallow breaths, focusing on your breathing patterns and slowing your in and out-breath can help you regain control and ease muscular tension.

3. Read books and leaflets: the following web links provide useful recommendations:

4. Counselling can help with pain: some people find counselling beneficial to help to understand their emotions and manage their approach to pain

5. Distract yourself: try to shift your attention to something else other than your pain, hobbies such as photography, knitting and sewing can all prove manageable even when mobility is restricted.

6. Share your story of pain:useful advice web sites include Pain Concern (helpline 0300 123 0789); Action on Pain (helpline 0845 6031 593); Arthritis Care 0808 800 4050; Back Care (helpline 0845 130 2704). Pain Concern’s website features podcasts with interviews with experts and those managing their pain, advice leaflets, discussion forum, personal stories and a helpline for advice.

7. The sleep cure for pain: try to maintain a regular routine for sleep even though pain may disrupt your sleep patterns. Relaxation techniques may help to overcome sleeping difficulties.

8. Take a course: self-management courses are free on the NHS to those living with chronic conditions such as arthritis and diabetes, see @SelfManageUK on Twitter

9. Keep in touch with family and friends

10 Relax to beat pain

The patient ‘toolkit’ mentioned in point 3 above provides 10 tips from a patient/pain self-management expert:
Accept your pain
Get involved, start building a support team
Pacing: learn to pace yourself
Learn to prioritise and plan out your days
Set goals and action plans
Be patient with yourself
Learn relaxation skills
Stretching and exercise
Keep a diary and track your progress
Have a set-back plan
Team work and action planning
Keep it up and running and put it into daily practice, make it routine


Further Information

We hope to see you soon at Physiotherapy and Massage | Bangor Clinic!

Call 027 9127 2267 or 07779363613 or click here to request an appointment

Kate Hayes

Author: Kate Hayes

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