5 Tips To Manage Chronic Pain
Did you know that 1 in 5 Australians live with chronic pain, including adolescents and children? This includes 1 in 3 people over the age of 65! Listed below are 5 tips to assist with managing chronic pain.
1.Reduce stress and practice relaxation techniques
Stress can cause the body to stiffen and tense up, leading to further pain. Getting a good night's sleep and practicing relaxation techniques such as meditation and deep breathing can assist in relaxing the body, easing this tension and tightness. There are many smartphone applications available to assist with meditation including Smiling Mind and Headspace.
2.Pace Yourself
Performing too much or too little can contribute to increased pain. Start by performing tasks slowly, and gradually increase your activity level. Taking regular breaks before your pain level becomes too high can avoid the risk of flare ups and reduce frustration.
Many people fall victim to the boom-bust cycle where they push themselves mentally and physically in the moments they feel well. As a result the pain becomes so severe that it forces them to stop and rest for days or weeks. Once they feel better the cycle begins again and overtime can lead to lower activity levels.
Instead pacing allows you to perform at a manageable level, with shorter rests in between to build consistency and endurance.
3.Learn about pain
The greater understanding you have about your pain, the greater ability you have to manage it. Chronic pain is pain that is ongoing and usually lasts longer than six months. This type of pain can continue even after the injury or illness that caused it has gone away. The nervous system continues to fire pain signals for months, or years.
This fantastic video by Tame the Beast goes into depth about chronic pain can be found below.
4.Keep Moving
Exercise is a great way to reduce pain whilst improving strength, function and quality of life. Although it may be difficult to begin with, performing gradual exercise can improve pain sensitivity and reduce stiffness. Improvements in pain level can occur regardless of the type of exercise performed (i.e walking can be just as beneficial for pain as weight lifting). Our superb Exercise Physiologists are experts in chronic pain and can assist in education and exercising.
5.Keep having fun!
“Everyday is a Gift”
Don’t let pain stop you from doing the things you love. Although pain can have a significant effect on your daily life, try to engage in hobbies or activities that bring you joy. This may mean making some adjustments, or reducing the amount of time you spend on these activities. However by doing this, it can increase your mood, and decrease your pain sensitivity.
If you or someone you know has chronic pain, call Vitality Club today to find out how we can help.
Don’t let pain stop you from doing the things you love. Although pain can have a significant effect on your daily life, try to engage in hobbies or activities that bring you joy. This may mean making some adjustments, or reducing the amount of time you spend on these activities. However by doing this, it can increase your mood, and decrease your pain sensitivity.
If you or someone you know has chronic pain, call Vitality Club today to find out how we can help.
Lachlan Ryan Exercise Physiologist