Chronic pain lasting more than three months is common, affecting 30 to 50 per cent of adults, and can have a huge impact on quality of life. There are many causes and it can affect anyone, at any age, for any length of time. The techniques described below are relevant for any type of pain.
1. Exercise
Gentle exercise, including everyday activities such as walking and gardening, can be effective in easing pain. Activity helps to relax stiff muscles and joints and block pain signals from reaching the brain.
2. Breathing and relaxation
Breathing slowly and deeply relaxes the body, helping to relieve the tension and anxiety caused by pain sensations. Women in labour often focus on their breathing to give them a sense of control over intense pain.
3. Sleep
As sleep deprivation can worsen pain experiences, practising good sleep hygiene can help. Focusing on a bedtime routine and avoiding daytime naps and the use of technology and caffeine before bed can help to improve sleep.
4. Talking
Some people find that talking therapies can help them to understand how to live with their pain. This can also avoid or reverse the downward spiral that can happen when pain leads to exhaustion and low mood, which reinforces pain.
5. Distraction
Doing things that take your mind off the pain can be very effective, particularly if the activity is enjoyable.
6. Socialising
Keeping in touch with friends and family can be important for health and well-being. This does not have to be face-to-face, as any social contact can be beneficial.
Clinical training courses are a vital support to professionals involved in caring for people experiencing pain, providing key information, techniques and resources. Training providers such as tidaltraining.co.uk/clinical-training-courses ensure staff gain and maintain current knowledge and skills in this complex area. There is also specific NICE guidance on managing chronic pain in adults.
Consider the individual’s overall well-being, including factors such as anxiety, depression and isolation that can exacerbate pain. A holistic approach that includes emotional and psychological support is essential for pain management.