Practical strategies to manage persistent pain
Relaxation
Living with pain is difficult. It is easy to become stressed and distressed by your situation. Unfortunately when we are in pain, our muscles automatically tense up around the area that hurts. When muscles tense up for a long time, they can become painful. This can lead to a cycle of pain and tension.
Relaxation is important for anyone, but it’s probably even more important if you are suffering the additional stresses related to living a life with persistent pain. Everyone will have their own way of relaxing whether it’s reading a book, taking a bath or something more formal like meditation and breathing exercises.
What can I do to relax?
Relaxation doesn’t have to take lots of time. Simply stepping back for a few minutes or taking time out from your normal routines and thoughts can give you space and distance to feel calmer. Below are some ideas to help apply relaxation within your daily life:
- Read a book or a magazine, even if it’s only for a few minutes.
- Have a bath or apply warmth/cold to soothe areas of your body.
- Spend time in nature outside and in green spaces.
- Do a tech check: try turning your phone off for an hour or so. Technology can be great for helping you feel connected, but if you’re using it a lot then it can add to making you feel busy and stressed.
- Active relaxation: Relaxation doesn’t have to mean sitting still – gentle exercise can help you relax too.
- Get creative: perhaps try painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing? Don’t worry too much about the finished product – just focus on enjoying yourself.
- Listen to music: music can be relaxing; connecting you to your emotions.
- You could try guided relaxation. See below a range of relaxation exercises, designed to soothe the pain system, for you to try. (Nb. never practice relaxation techniques whilst driving or operating machinery and also be careful if in the bath!)