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Pain Management

Discover effective pain management techniques that involve breathing, posture, distraction, turning towards the pain, and re-labeling it kindly. Incorporate daily practices such as guided visualization and progressive muscular relaxation for better pain control. Enhance your overall well-being with the help of Tia Chi and Qi Gong exercises.

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Pain Management

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  1. Pain Management We often ‘block’ pain, for example by using distraction or strong emotion. This can be exhausting or feel we are ‘drowning’ in it which can feel overwhelming A Middle way is to use some distraction, some ‘turning towards’ the pain and some simple techniques 5 ways we can make a difference!

  2. Breathing We carry breath around with us!! It is part of the Fight or Flight response – when we take a deep breath we are hard wired to let go of tension and breath deeper still – this takes the pressure off nerves and equals less pain

  3. Posture We carry this around too! How we ‘carry’ ourselves gives feedback to ourselves and others. Positive stance makes us feel better. Neurological advantages – an upright neck spine is less likely to result in pain Imagine someone is pulling you up to the ceiling or sky from a thread attached to the top of you head!

  4. Distraction • Techniques: Body scans – in your mind scan through your body like a scientist noticing all sensations – including all without labelling them good or bad – notice that there are many quiet places in your body where you can ‘go’. • Activities: favourite hobbies, seeing friends and work • Techniques like Tai Chi/yoga • Meditation • Guided visualisation – see https://www.rnoh.nhs.uk/clinical-services/rehabilitation-guidelines and then go to Peripheral Nerive Injuries for some relaxation techniques Disadvantage: Fatigue ‘Blocking off’ pain requires effort so combine with ….

  5. …Turning towards the pain This may be difficult at first, but in the spirit of enquiry ask yourself – is the pain always the same? Is it as bad as I anticipate? Notice that you can accept the pain and still notice other things around and about…life goes on … And…….

  6. Re-labelling it kindly Are you adding to it by calling the pain BURNING CRUSHING STABBING • Try using different language • Soft • Flowing • Open • This is your choice of words – what can you do with them?

  7. DAILY PRACTICES • Breathing • Posture • Guided Visualisation • Progressive Muscular relaxation

  8. Keeping fit and doing what we can do.. Tia chi https://www.youtube.com/watch?v=qV6PjN55Lb4 Qi Gong NHS website or DVD

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