Useful tips on decreasing the volume:
Acceptance - Recognizing that you have chronic pain and have to take more control with regards to how you can better self-manage your pain.
Support team- having a support network (GP, health care professionals, family and friends) that will help you maintain your self-management plan.
Pacing- ensuring you have the right balance between activity and rest. Some examples below:
Ironing- Spread it over a period of days, do small amounts frequently over the week
Shopping- instead of one large shop a week, do 2-3 shops in a week. Get friends and family to help with the heavy items or if on your own, buy smaller quantities/packs.
Distraction - Everyone has strategies that work for them. Like pain medication, however, you may have to try several things before you find the distraction technique that is right for you. Try some of these:
Watch your favourite television program
Call a friend and chat about anything other than pain
Read a book
Participate in a relaxing hobby, such as knitting or card-making
Do a challenging word puzzle
Listen to soothing music
Play a video game
Exercise and stretching
Choose exercise that you’ll enjoy
Include some aerobic exercise in your program
Some discomfort with exercises is fine
Start slowly and be consistent across days
Don’t do more on good days and less on bad days
Slowly up the exercise program by first increasing volume before intensity
Ask your physiotherapist or osteopath to help with developing an exercise program that would be right for you
Our osteopaths and physiotherapists at Woodside Clinic in Dunstable and Leighton Buzzard are very happy to advise you, please call us on 01582 608400 or 01525 372 477 for more information or to book an appointment.