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Chronic pain is a complex experience involving physical, psychological and social factors.
National Pain Week, July 22-28, is dedicated to advocating for the needs of many Australians living with some form of chronic pain.
Here are some tips from Painaustralia to help you manage your pain:
Stretches and daily walks: A moderate daily exercise will keep your muscles conditioned and improve your level of pain. If you have not been active for a while, start small and increase your activity over time. Ask your physiotherapist for a tailored training program.
Stimulation activities: Stimulation is the key to pain management. By planning rest or stretching breaks and maintaining physical activity at a constant level throughout the day, you can reduce the risk of flare ups.
Daily relaxation techniques: When our muscles are tight, they increase the pressure on the nerves and tissues, which increases the pain. To reduce muscle tension, you can use simple deep breathing techniques, or take a yoga or meditation clbad.
Practice mindfulness: Mindfulness is learning to accept all your thoughts and feelings, including pain.
Learn desensitization: Desensitization involves learning to not react negatively to your pain. This rethinks how your brain thinks about pain, which can improve the pain experience and the pain levels.
Apply the distraction: Distraction involves focusing on something other than pain, often something nice or something you like to do, like listening to music.
Cognitive behavioral therapy: CBT is a psychological technique designed to help people cope with the factors badociated with chronic pain, including depression. Your GP can refer you to a psychologist.
Improve sleep: A good night's sleep will help you cope with your pain. If you have trouble sleeping, try setting up a bedtime ritual and keeping your room peaceful and relaxing.
Diet and exercise: Maintaining a healthy weight can improve the symptoms of chronic pain, especially in people with osteoarthritis or joint pain.
Find support: Chronic pain can be an isolating experience and it can be beneficial to join an online support group or community. You can also consult a counselor if the pain affects your work or your relationships at home.
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