Meditation / Relaxation
Meditation and relaxation can ease muscle tension and help fight fatigue. Relaxation techniques may reduce:
Deep breathing
Deep breathing involves clearing the mind by breathing in and out, slowly, deeply, and rhythmically. You inhale through the nose and exhale through the mouth, releasing tension.
Progressive Relaxation / Creative Imagery
Progressive relaxation involves lying on your back to systematically tense and relax each part of your body. The relaxation works toward controlling pain. Following progressive relaxation, the mind can be engaged into imagining a pleasant and happy scene. As the mind is occupied with the scene, stress levels diminish, as do pain levels.
Biofeedback
Biofeedback uses a combination of relaxation, visualization, and signals from a machine to gain control of pain. As you are attached by electrodes to a machine, you are taught to control blood pressure, muscle tension, heart rate, and temperature.
Occupational Therapy
Occupational therapy is rooted in physical medicine, psychiatry, and behavioral psychology. The objectives of occupational therapy are:
- to help the pain sufferer determine which activities or behaviors intensify pain
- teach methods for decreasing the amount of time in pain
- use techniques to decrease pain intensity
- help patients become more functional in daily activities and in the workplace
- introduce a lifestyle based on good health habits
Pain management techniques used can include:
- body mechanics (learning to move the body in ways that do not increase pain)
- joint protection
- conserving energy (often by adapting daily activities)
- exercise (can reduce pain by increasing strength)
- developing a focus on abilities rather than limitations
- using adaptive equipment and assistive devices
- relaxation techniques
Heat
Morning stiffness is often relieved by the use of hot showers or baths. The warmth of the water relaxes muscles and eases the stiffness. Also beneficial are assistive devices and equipment such as:
- hot packs
- electric blankets
- heating pads
- saunas
Paraffin wax baths for the hands, feet, and elbows have also been utilized for pain management.
Cold
Cold therapy, also known as cryotherapy, is a preferred treatment for some people as opposed to heat therapy. The cold works to relieve pain by numbing nerve endings in affected areas of the body. It also decreases activity of body cells and slows blood flow, resulting in decreased inflammation. Cold compresses, wrapping a plastic bag filled with ice cubes, or frozen gel packs can be applied locally. People who have Raynaud's phenomenon should not use this method.
Pain Clinics
The objective of a pain clinic is to offer some pain management to people with prolonged pain who cannot be helped by medical and surgical treatment options. The goal is to diminish the pain as much as possible and maximize the quality of life within the patients limitations. The approach is usually holistic and may encompass:
- drug management
- nerve blocks
- physical therapy
- relaxation
- counseling
Mutual Support
Mutual support can make an important contribution to pain management. Those living with pain can share insight and draw inspiration from others. People afflicted with pain experience similar difficulties, challenges, and limitations. A unique understanding of what it is like to face these problems connect people to each other.
Related Resources - Pain Management
Sources: NIH Publication No. 01-4855, NIH Publication No. 01-4856
