Tips

Our friend Jan's tip of the week

PainSupport's Tip of the Week (and why not print out and keep?)

Pure Pain Relief - the Power of 'Relaxation'

I know I'm always mentioning relaxation - but that's because it works! Relaxation is one of the best ways to overcome your pain and live more comfortably with its 'prickly presence'.

Some of the techniques (see below) only take a minute or two of your time, but the greatest benefit of all can come from a 15-20 minute session which gives your body a chance to completely relax and begin to recover.

My yoga teacher told me that when you lie down and relax that all the discs in your back begin to plump up again and healing begins. This process takes about 15 minutes so you can see the relaxation session is time well spent. I often lie down and visualise the plumping-up process taking place - I like to think that this sort of visualisation really helps the process along.

You may have noticed that your pain increases at times of stress, with certain activities, when emotionally upset or just with daily 'wear and tear'. This is because your muscles tense up and the whole area tightens which increases the pain. When you relax it allows the discs in your back to plump up, the painful parts to widen, loosen and let go of much of the pain and, best of all, you feel in control again.

You can use any form of relaxation that appeals to you, from deep breathing, visualisation, body scans or any other type of relaxation technique. They can all help you to manage your pain more effectively.

Some relaxation ideas:

- If pain levels increase, stop what you are doing and take a break.
- Take time each day to enjoy and be thankful for all the good in your life.
- Take a 2/3 minute break often during the day to concentrate on your breathing and to connect with yourself.
- Exercise every day with exercises that are appropriate for your condition.
- Take time each day to stop and connect with the natural world.
- Be aware of any negative thoughts and feelings you may have. Counter them with positive thoughts.
- Take time to enjoy yourself every day, perhaps with a special hobby or interest.
- Take a 15-20 minute deep relaxation session every day.

Well, that's quite an ambitious, advanced schedule, but it is one I try to stick near as I know how important it is to my wellbeing.

Why not start with just one idea from above and gradually add to it over the next few weeks.
To get you started, here are one or two ideas for quick relaxation breaks:

At your desk or sitting: Inhale deeply lifting your shoulders up towards the ears, then exhale while letting your shoulders drop down slowly. If you are able to, rotate your shoulders gently in big circles - either in a backwards or forwards motion -this will help to release tension in your shoulders and neck. Repeat a few times.

Floor: Lie on your back with your hands on your abdomen, not touching each other, your knees bent, feet flat on the floor. Let your breath be deep and slow. Count slowly down from 10, one number at a time on each out-breath, thinking all the while to yourself that you are becoming more and more relaxed and that when you get to zero you will be totally relaxed.

Breathe outside: Stand near trees, shrubs or water as I like to think it intensifies the benefit of deep breathing. Plant life gives out oxygen meaning we can benefit from the extra supply they give us when we stand near them - it's a nice idea anyway!

Stressed? Say to yourself,
Inbreath: "Breathe in calm"
Outbreath: "Breathe out tension"

Troubled by information overload/too much to do?
Inbreath: "Breathe in order"
Outbreath: "Breathe out chaos"

Have a relaxing day!
Jan at PainSupport
www.painsupport.co.uk

PS Extra Help with Relaxation
If all of this is new to you and you would like some help with relaxation ideas I have recorded some of the very best techniques on one side of an audiotape called 'Freedom from Pain', on the other side is a beautiful and relaxing visualisation which uses the techniques. It's available to UK PainSupport members for £6.95 + £2.05 P&P. Please write to me if you would like more details.

There are also many other books and tapes recommended on the PainSupport website, look under 'Useful Products' and follow the links there.


jan