12 of 14

Write now Article Tools

Page 2 of 2

manageable, you work on the trigger points that are often causing the underlying problems in the first place.

All exercise plans should start small and build up slowly each week, unless a flare up occurs and then you should ease off a bit before building it up again.

RELAXATION

Muscle tension is a prime consequence of stress. By becoming mindful of the body we can reduce the nervous load on the muscular system. Therefore meditation, hot baths, tai-chi, yoga, relaxation and mindfulness can all play a role in pain relief.

SUPPORTS AND AIDS

Sometimes pain is triggered because the muscles are overworked. Using aids such as canes and bandage supports can help tired muscles relax because they don't have to struggle to hold themselves up.

Another tip is to use heat packs and hot water bottles to help relax muscles, or ice packs for where there is swelling and inflammation.

LIFESTYLE CHANGES

They are a number of lifestyle changes that can be made that make a big difference when dealing with pain:

Firstly posture is very important. With a straight and balanced posture the muscles are resting in their designated place and therefore cause little to no strain. Contorted skeletons such as Scoliosis can cause your natural posture to be off balance but you will find a sweet spot where your body will rest with little effort.

If you notice a strain at your workplace, or are at risk with a pre-existing condition such as Fibromyalgia, you should have a DSE risk assessment which should be carried out by an occupational health advisor. They will be able to tell if there is anything in your workplace that maybe contributing to your pain.

If you have leg pain and there are times you tend to stand a lot, such as in the kitchen, it can help to have a padded stool to reduce the amount of time you are upright.

Finally for those where fatigue is a problem there is the notion of pacing'. By setting realistic goals, regular breaks every 45 minutes and spreading out your work load over the week and holidays over the year, you can learn to work safely within your limits and avoid burnout.

FROM EXPERIENCE

I suffer from Fibromyalgia and I use a combination of physio/hydro/myofascial therapies. I use Amitriptyline for getting into deep sleep and relieving the bruised feeling I get from lying in one position for too long. When I have swelling, nerve flares or bad period pain I use Diclofenac or Dihydrocodeine.

It has taken some time to find the right care plan for me and you can only really find out by experimenting and assessing it regularly. Taking the time to do this is paramount when dealing with long term pain management, as there is nothing worse than suffering unnecessarily in silence.

Learn more about this author, Niamh Brown.
Click here to send this author comments or questions.

• << previous page
• 1
• 2

Add your voice

Know something about Pain relief guide?
We want to hear your view. Write now!