Get some gentle exercise.
Simple, everyday activity like walking, 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 if exercise is painful and you’re worried about doing more damage. But if you become more active gradually, 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.
Breathe right to ease pain. Concentrating on your breathing when you’re in pain can help.
When the pain is intense it’s very easy to start taking shallow, rapid breaths which can make you feel dizzy, anxious or panicked. Instead, breathe slowly and deeply. This will help 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.
There is also a list of suggested self-help books and leaflets on The British Pain Society's website.
Counselling can help with pain.
Pain can make you tired, anxious, depressed and grumpy. This can make the pain even worse, making you fall 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 help from a counsellor, psychologist or hypnotherapist to discover how to deal with their emotions in relation to their pain. Ask your GP for advice and a referral.
Shift 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, sewing or knitting, are possible even when your mobility is restricted.
Share your story about pain.
It can help to talk to someone else who has experienced similar pain themselves and understands what you’re going through.
Take 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.
They include the Expert Patients Programme for anyone with a long term health condition, the X-PERT course for diabetes and the Rheumatoid Arthritis Self Management Programme.
Many people who have been on a self management course say they take fewer painkillers afterwards.
Find out more about the self management courses on offer, including how to find the right course for you and how to book it.
Keep in touch with friends and family. Don’t let pain mean that you lose contact with people.
Keeping in touch with friends and family is good for your health and can help you feel much better. Try shorter visits, maybe more often, and if you can’t get out to visit people, phone a friend, invite a family member round for a coffee or have a chat with your neighbour.
Aim to talk about anything other than your pain, even if other people want to talk about it.
Relax to beat pain.
Practising relaxation techniques regularly can help to reduce persistent pain.
There are many types of relaxation techniques, varying from breathing exercises to types of meditation.Try mindfulness with Jon Kabat-Zinn.
Ask your GP for advice in the first instance.
How CryoStimulation can help You?
Research into extreme cold therapy began in 1978 by Dr. T. Yamauchi, a rheumatologist in Japan. He started using freezing treatments of short duration on his rheumatoid arthritis patient's skin's surface. He noticed immediate release of endorphins and it was more effective than gradual cooling in an ice bath. Further research conducted over the last two decades in Europe. CryoStimulation has been established as a powerful treatment for Inflammatory Disorders, Injuries, Aging, Muscle and Joint Repair and it is great for Weight loss as well.
CryoStimulation is a hypothermic application designed to reduce muscoloskeletal pain and inflammation. CryoStimulation stimulates the nervous system through skin receptors, causin dramatic perpheral vasoconstriction. This induces adaptive changes correlating with effects of analgesia, reduction of inflamation, and increases in serum markers of tissue repair.
Call: 07572299338 or book an appointment.