10 Steps to manage Chronic Pain
- Be Realistic
Be honest with yourself and learn all you can about your condition. You may well have to deal with the fact that you will need to deal with pain every day. Dealing with anger and frustration is an important part of this process.
- Get Involved
Take an active role in your health care. Find out about all the options available to you.
- Learn Relaxation and the Value of Distraction
This will give the mind and body a break from the suffering associated with pain. You may find breathing exercises, or a hot bath may help.
- Recognise Thoughts and Feelings
The mind affects the body and the body affects the mind. Identifying your thoughts and feelings is vital if you want to change how you relate to your pain.
- Safe Movement
Safe movement combined with deeper breathing can improve mobility and make you feel more positive.
- Set Priorities
With limited energy and mobility it is important to look at what matters in your life. Ask yourself: ‘What do I want?’ Never mind the ‘shoulds’
- Set Realistic Goals
Break big tasks into smaller more manageable steps that you can achieve. Pace yourself, continually review pain and energy levels relative to activity. You will feel more in control.
- Know your Basic Rights
You have the right to be treated with respect, to say no without guilt, to do LESS than humanly possible.
- Communicate
Communicating clearly and effectively with family and colleagues reduces anxiety, tension, stress and suffering. Learning how to get your needs met is an important part of pain management.
- Rediscover Hope
By using these strategies you will find that you can:
- Regain control
- Increase your sense of wellbeing
- Step out of the pain – tension – stress cycle
- Begin to get your needs met
- Lessen suffering
Five ways to tell if your headache is caused by your neck ?
- Does your pain start at the top of your neck and then spread around to the front of your head?
- Does moving your neck make the pain worse?
- Does prolonged sitting make your headache worse?
- Do you have light headedness or dizziness?
- Is your headache eased by pressure to the base of the skull?
If the above are not the case with you, then your headache may be caused by other factors and it is recommended that you consult your doctor.
How to prevent your headaches:
- Check your posture, think tall. Your shoulders should be relaxed, your chin tucked in and your head level. Your neck should feel straight and relaxed.
Bad posture is one of the main contributors of neck pain and sometimes headaches. The rule is to keep the head in a neutral position. Many of us tend to hunch or bend the neck forward while reading or working at the computer. In some offices the computer may be at a much higher level than the head, causing the individual to look up for extended periods. Sleeping with your neck too high or too low can cause neck pain and headaches, as well as a mattress that does not support the natural curve of the back.
- Check your sitting position: especially if you are in a sustained position for long periods. You may need to stretch frequently throughout the day.
- Check your pillow: A memory foam pillow is best for most people. Do not use more than one pillow.
- Relax: watch that you are not clenching your teeth, or hunching your shoulders. Learn to recognize when you are tense and learn how to relax. Taking deep breaths or applying a heat pack to the tense muscles may help.
- Exercise: You need to keep your muscles and joints flexible and strong. You will be prescribed an exercise program that is appropriate for you.
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