6 tips for relieving chronic pain
Last updated 08/02/2018 by The pain clinics - Interdisciplinary Health
6 Tips for Relieving Chronic Pain
Chronic pain can be almost invisible to those around you. Therefore, chronic pain can be a severe burden for both physical and mental health. Here are 6 tips that can help you cope with chronic pain - and that may help make everyday life a little easier to cope with.
If you have any questions, we kindly ask you to contact us Facebook or YouTube.
Affected? Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and News»For the latest updates on research and media writing about this and other rheumatic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.
1. Learn to Breathe Properly
Deep breathing techniques and meditation are techniques that can help the body relax - and reduce pain. Tightness and tension in the muscles 'melt' away gradually as they receive a calm message to relax. Here you will find 3 different breathing techniques which can be of help to those who do not breathe with the entire rib cage.
There are also courses and meditation group workouts. Maybe there is someone near you?
2. Try to lower your stress level
Stress settles physically and amplifies pain signals. Therefore, it is important for you to learn how to gain control over factors that contribute to stress in your life. How about trying music therapy? Soothing music can get your mind off your everyday life and help you lower your shoulders. Do we dare to suggest Enya for example?
3. Release the endorphins with hot water training
Endorphins are the brain's own 'painkillers'. They help to improve your mood while blocking pain signals. Adapted training (walks in the woods and fields, as well as can help reduce the pain further - while strengthening the muscles and thus preventing repeated injuries and overloads.
Exercise in a hot water pool is great for those with chronic pain and also results in weight loss, reduced chance of heart disease and diabetes. Talk to your GP or clinic (eg physiotherapist or chiropractor) about the types of exercise that may be best for you. Maybe Nordic walking or gentle ellipticals might be good for you too?
4. Cut out alcohol
Alcohol is unfortunately pro-inflammatory and is known to go beyond the quality of sleep among those with chronic pain. Night pain and good sleep do not go hand in hand - so cutting down on alcohol intake is highly recommended. There are many good non-alcoholic wines too - did you know that?
5. Join a Facebook group of like-minded people
Having the support of people who understand how you feel is alpha omega. Join the Facebook community and community "Rheumatism and Chronic Pain - Norway: Research and News»- here you can talk about your situation and get good advice from like-minded people with chronic pain.
Eat lots of fruits and vegetables
Inflammatory reactions are often a factor in chronic pain and chronic pain diagnoses. Therefore, a healthy and anti-inflammatory diet is important. This means a high content of fruits and vegetables - at the same time as you cut down things that can aggravate inflammatory reactions, such as sugar. Blue. green vegetables (e.g. broccoli) has some very unique health benefits.
Other tips and tips (thanks for input and social media contributions):
“Do you think you should also mention black pepper, cayenne, omega 3, ginger, turmeric and magnesium. They not only have analgesic properties, but are also anti-inflammatory. " -Anne Hilde
Do something about your chronic pain - do not let the doorstep grow bigger and bigger. Instead, get in touch with the support group via has created in social media. Become an active part of the community by joining the Facebook group and the community «Rheumatism and Chronic Pain - Norway: Research and News».
NEXT PAGE: What You Should Know About Chronic Pain Syndrome
Self-treatment: What can I do even for chronic pain?
Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief
Biofreeze (Cold / cryotherapy)
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Take Salazopyrin and wonder how it is in relation to the fact that it weakens the immune system a bit. Now I have ear, strep throat and possibly 'quiet' pneumonia. It feels like I'm taking longer to recover. The rheumatologist said I should just continue with the medicine as usual. Anyone taking Salazopyrin who has the same experience or advice for me? Get pencilin for the throat then, but think it takes so long to get well.
I have had an hour to consult with a rheumatologist in July. The blood samples taken in referral was negative. I was diagnosed with a fibro-diagnosis by a rheumatologist 16 years ago, with detection throughout my body. Now I wonder what can I expect at such an hour? After all, times and investigations have changed somewhat over these years.
I was under investigation today. Has had FM as a "main diagnosis" for many years, although blood tests show bechtrew. Was examined, blood samples were taken in 9 different glasses and is referred for an X-ray. If they find something in the samples and on the X-ray, I will be called in again, otherwise it will just be the "good old mill" with pills and a trip to the GP every now and then.
It should be said that since last hour with a specialist 10-15 years ago I have changed 2 hips due to osteoarthritis and the osteoarthritis is now prominent in most joints now.
I had hoped for referral to recreation / treatment etc. in addition to trying out new / better medicines, but it is only the GP who can order now.
Wishing you good luck.
Has the diagnoses of psoriatic arthritis and arthropathy. Which means I have inflammatory symptoms both in the joints and muscle and tendon joints. Preferably located in the knees and fingers. But I am very curious about diet .. And only have painkillers and physical therapy as treatment. Anyone have any other advice?
Have fibro, chronic pain and go on Sarotex, do not know what I like it anymore and consider something else that may affect night sleep and the pain that does not have as much side effects as that drug.
Is there anyone who can share some experiences and good advice with me?