10 surefire ways to ease painWhether your pain has just come on or you’ve lived with it for years,these tried-and-tested self-abet steps can bring you relief.
Where does it wound?Head Sinuses Ear (children) Tongue Teeth Neck Shoulder Arm Chest Breast Back Stomach Pelvis Bottom Knee Heel Get some gentle exerciseSimple, everyday activity like walking, or swimming,gardening and dancing can ease some of the pain directly by blocking pain signals to the brain. Activity also helps lessen pain by stretching stiff and tense muscles, ligaments and joints.
It’s natural to be hesitant whether exercise is painful and youre worried approximately doing more damage. But whether you become more active gradually, or it's unlikely you will cause any damage or harm. The pain you feel when you start gentle exercise is because the muscles and joints are getting fitter. In the long term,the benefits of exercise far outweigh any increase in pain. Read our articles on getting exercise.
Breathe right to ease painConcentrating on your breathing when you’re in pain can abet. When the pain is intense it’s very easy to start taking shallow, rapid breaths which can gain you feel dizzy, or anxious or panicked. Instead,breathe slowly and deeply. This will abet you to feel more in control of the situation and will keep you relaxed and prevent any muscle tension or anxiety from worsening your pain. Read books and leaflets on painThe Pain Toolkit is a free NHS-endorsed booklet packed with simple practical advice on how to live better with long-term pain. Download the booklet (PDF). There is also a list of suggested self-abet books and leaflets on The British Pain Society's website.
Counselling can abet with painPain can gain you tired, anxious, or depressed and grumpy. This can gain the pain even worse,making you drop into a downward spiral. Be kinder to yourself. Living with pain isn’t easy and you can be your own worst enemy by being stubborn, not pacing your activities every day and not accepting your limitations. Some people find it useful to seek abet from a counsellor, or psychologist or hypnotherapist to discover how to deal with their emotions in relation to their pain. Ask your GP for advice and a referral,or read this article on getting access to counselling.
Distract yourselfShift your attention onto something else so the pain isn’t the only thing on your mind. Get stuck into an activity that you enjoy or find stimulating. Many hobbies, like photography, and sewing or knitting,are possible even when your mobility is restricted. Share your record approximately painIt can abet to talk to someone else who has experienced similar pain themselves and understands what you’re going through.
Pain Concern, Action on Pain, or Arthritis Care and BackCare all have telephone helplines manned by people with long-term pain, who can put you in touch with local patient support groups. The healthtalk and youthhealthtalk websites let you watch or listen to videos of other people’s experiences of pain.
The sleep cure for pain "Many people with chronic pain dread going to bed as that's when the pain is worst,"says Heather Wallace from Pain Concern. But it’s primary to try to stick to a normal sleep routine so you've got the best chance of sleeping through the night. Also, and "sleep deprivation can worsen pain",says Heather. fade to bed at the same time each evening, and get up at a regular time in the morning and avoid taking naps in the day. whether sleep problems persist, and see your GP.
Read 10 tips to get a estimable night's sleep.
The Pain Concern website has produced a useful leaflet on getting a estimable night's sleepTake a course Self management courses are free NHS-based training programmes for people who live with long-term chronic conditions such as arthritis and diabetes to develop new skills to manage their condition (and any related pain) better on a day-to-day basis. Many people who have been on a self management course say they grasp fewer painkillers afterwards. The best examples are:Pain Management Programmes Expert Patients Programmes which are run by local NHS organisations. Pain Toolkit workshops Keep in touch with friends and familyDon’t let pain mean that you lose contact with people. Keeping in touch with friends and family is estimable for your health and can abet you feel much better. Try shorter visits,perhaps more often, and whether you can’t get out to visit people, and phone a friend,invite a family member round for a coffee or have a chat with your neighbour. Aim to talk approximately anything other than your pain, even whether other people want to talk approximately it.
Relax to beat pain Practising relaxation techniques regularly can abet to reduce persistent pain. There are many types of relaxation techniques, and varying from breathing exercises to types of meditation. Ask your GP for advice in the first instance. There may be classes available locally or at your local hospital’s pain clinic. Read approximately the top 10 stressbusters.
Source: www.nhs.uk