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10 ways to reduce pain - NHS

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10 ways to reduce pain · Get some gentle exercise · Breathe right to ease pain · Read books and leaflets on pain · Counselling can help with pain · Distract yourself. Skiptomaincontent Home LiveWell Pain Backto Pain 10waystoreducepain Whetheryourpainhasjustcomeonoryou'velivedwithitforyears,thesetried-and-testedself-helpstepscanbringyourelief. GetsomegentleexerciseSimple,everyday activitieslikewalking,swimming,gardeninganddancingcaneasesomeofthepaindirectlybyblockingpainsignalstothebrain.Activityalsohelps lessenpainby stretchingstiffandtensemuscles,ligamentsandjoints.It'snaturaltobehesitantifexerciseispainfulandyou'reworriedaboutdoingmoredamage.Butifyoubecomemoreactive gradually,it'sunlikelyyou'llcauseanydamageorharm.Thepainyoufeelwhenyoustartgentleexerciseisbecausethemusclesandjointsaregettingfitter.Inthelongterm,thebenefitsofexercisefaroutweighanyincreaseinpain.Readmoreaboutexercise. BreatherighttoeasepainConcentratingonyourbreathing whenyou'reinpaincanhelp.Whenthepainisintenseit'sveryeasytostarttakingshallow,rapidbreaths,whichcanmakeyoufeeldizzy,anxiousorpanicked.Instead,breatheslowlyanddeeply.Thiswillhelpyoutofeelmoreincontrolandkeepyourelaxedandpreventanymuscletensionoranxietyfrommakingyourpainworse. ReadbooksandleafletsonpainThePainToolkit isabookletpackedwithsimplepracticaladviceonhowtolivebetterwithlong-termpain.TheBritishPainSociety'swebsitealsohasanumberofbookletsandpatientinformationleafletsaboutmanagingpain. CounsellingcanhelpwithpainPaincanmakeyoutired,anxious,depressedandgrumpy.Thiscanmakethepainevenworse,makingyoufallintoadownwardspiral.Bekindtoyourself.Livingwithpainisnoteasyandyoucanbeyourownworstenemybybeingstubborn,notpacingyouractivitieseveryday andnotacceptingyourlimitations.Somepeoplefinditusefultogethelpfromacounsellor,psychologistorhypnotherapisttodiscoverhowtodealwiththeiremotionsinrelationtotheirpain.Youcanalsofindoutmoreaboutgettingtherapyorcounselling. DistractyourselfShiftyourattentionontosomethingelsesothepainisnot theonlythingon yourmind.Getstuckintoanactivitythatyouenjoyorfindstimulating.Manyhobbies,likephotography,sewingorknitting,arepossibleevenwhenyourmobilityisrestricted. ShareyourstoryaboutpainItcanhelptotalktosomeoneelsewhohasexperiencedsimilarpainthemselvesandunderstandswhatyou'regoingthrough.PainConcern,ActiononPain,VersusArthritisandBackCareallhavetelephonehelplinesmannedbypeoplewithlong-termpain, whocanputyouintouchwithlocalpatientsupportgroups.Thehealthtalk.orgwebsitealsohasvideosofotherpeople'sexperiencesofpain. Thesleepcureforpain Manypeoplewithlong-termpainfinditdifficulttosleepatnight.Butit'simportanttotrytosticktoanormalsleeproutinesoyou'vegotthebestchanceofsleepingthroughthenight.Sleepdeprivationcanalsomakepainworse.Gotobedatthesametimeeachevening,andgetupataregulartimeinthemorningandavoidtakingnapsintheday.Ifsleepproblemspersist,seeaGP.PainConcernhasproducedausefulleafletongettingagoodnight'ssleep. TakeacourseSelfmanagementcoursesarefreeNHS-basedtrainingprogrammesforpeoplewholivewithlong-termchronicconditionssuchasarthritis anddiabetes todevelopnewskillstomanagetheircondition(andanyrelatedpain)betteronaday-to-daybasis.Manypeoplewhohavebeenonaself-management coursesaytheytakefewerpainkillersafterwards.Thebestexamplesare:PatientPublicationsonPainManagementProgrammes–BritishPainSocietySelfManagementUK –offerssupporttopeoplewithlongtermconditionsPainToolkitworkshops KeepintouchwithfriendsandfamilyDonotletpainmeanthatyoulosecontactwithpeople.Keepingintouchwithfriendsandfamilyisgoodforyourhealthandcanhelpyoufeelmuchbetter.Tryshortervisits,maybemoreoften,andifyoucannotgetouttovisitpeople,phoneafriend,inviteafamilymemberroundfora teaorhaveachatwithyourneighbour.Aim totalkaboutanything otherthan yourpain,evenifotherpeoplewanttotalkaboutit. Relaxtobeatpain Practisingrelaxationtechniquesregularlycanhelptoreducepersistentpain.Therearemanytypesofrelaxationtechniques,varyingfrombreathingexercisestotypesofmeditation.AskaGPforadviceinthefirstinstance.Theremaybeclassesavailablelocallyoratyourlocalhospital'spainclinic.Readaboutthetop10stressbusters. Morein Pain HowtogetNHShelpforyourpain Waystomanagechronicpain 10waystoreducepain Pagelastreviewed:26March2020 Nextreviewdue:26March2023

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