Pain disorders can have multiple causes and therefore require a variety of interventions. I have been working in the field of Behavioral Medicine for over 25 years. I have worked with a wide variety of pain issues using a range of modalities including, Meditation/Mindfulness, Biofeedback, Imagery Training, Stress Management and Cognitive Behavioral Therapy. I try to work in conjunction with your medical providers as appropriate. If you have specific questions about pain management, please contact me directly through the contact form on this website.
11 Tips for Living With Chronic Pain
Deep breathing and meditation are techniques that help your body relax, which eases pain. Tension and tightness seep from muscles as they receive a quiet message to relax.
Although there are many to meditate, the soothing power of repetition is at the heart of some forms of meditation. Focusing on the breath, ignoring thoughts, and repeating a word or phrase — a mantra — causes the body to relax. While you can learn meditation on your own, it helps to take a class.
Nerve pain can be a symptom of many different conditions, including cancer, HIV, diabetes, and shingles. For some, nerve pain is frustrating. For many others, nerve pain is devastating and life-changing. Whether it feels like burning, pinpricks, or sudden shocks of electricity, nerve pain can disrupt your life at home and at work. It can limit your ability to get around. Over time, it can grind you down. Studies show that people with nerve pain have higher rates of sleep problems, anxiety,…
Deep breathing is also a relaxation technique. Find a quiet location, a comfortable body position, and block out distracting thoughts. Then, imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon.
Several techniques can help reduce stress and promote relaxation. Listening to soothing, calming music can lift your mood — and make living with chronic pain more bearable. There are even specially designed relaxation tapes or CDs for this. Mental imagery relaxation (also called guided imagery) is a form of mental escape that can help you feel peaceful. It involves creating calming, peaceful images in your mind. Progressive muscle relaxation is another technique that promotes relaxation.
Endorphins are brain chemicals that help improve your mood while also blocking pain signals. Exercise has another pain-reducing effect — it strengthens muscles, helping prevent re-injury and further pain. Plus, exercise can help keep your weight down, reduce heart disease risk, and control blood sugar levels — especially important if you have diabetes. Ask your doctor for an exercise routine that is right for you. If you have certain health conditions, like diabetic neuropathy, you will need to be careful about the types of activities you engage in; your doctor can advise you on the best physical activities for you.
Pain makes sleep difficult, and alcohol can make sleep problems worse. If you’re living with chronic pain, drinking less or no alcohol can improve your quality of life.
When you’re with people who have chronic pain and understand what you’re going through, you feel less alone. You also benefit from their wisdom in coping with the pain.
Also, consider meeting with a mental health professional. Anyone can develop depression if they’re living with chronic pain. Getting counseling can help you learn to cope better and help you avoid negative thoughts that make pain worse — so you have a healthier attitude. Asking for help is a sign of strength, not weakness.
Smoking can worsen painful circulation problems and increase risk of heart disease and cancer.
To effectively treat your pain, your doctor needs to know how you’ve been feeling between visits. Keeping a log or journal of your daily “pain score” will help you track your pain. At the end of each day, note your pain level on the 1 to 10 pain scale. Also, note what activities you did that day. Take this log book to every doctor visit — to give your doctor a good understanding of how you’re living with chronic pain and your physical functioning level.
Through biofeedback, it’s possible to consciously control various body functions. It may sound like science fiction, but there is good evidence that biofeedback works — and that it’s not hard to master.
Here’s how it works: You wear sensors that let you “hear” or “see” certain bodily functions like pulse, digestion, body temperature, and muscle tension. The squiggly lines and/or beeps on the attached monitors reflect what’s going on inside your body. Then you learn to control those squiggles and beeps. After a few sessions, your mind has trained your biological system to learn the skills.
Massage can help reduce stress and relieve tension — and is being used by people living with all sorts of chronic pain, including back and neck pain.
A well-balanced diet is important in many ways — aiding your digestive process, reducing heart disease risk, keeping weight under control, and improving blood sugar levels. To eat a low-fat, low-sodium diet, choose from these: fresh fruits and vegetables; cooked dried beans and peas; whole-grain breads and cereals; low-fat cheese, milk, and yogurt; and lean meats.
When you focus on pain, it makes it worse rather than better. Instead, find something you like doing — an activity that keeps you busy and thinking about things besides your pain. You might not be able to avoid pain, but you can take control of your life.
Article courtesy WEBMD