Category Archives: Physical therapies

Guided Relaxation Exercise For Chronic Pain

Just about everyone feels pain from time to time. When you cut your finger or pull a muscle, pain is your body’s way of telling you something is wrong. Once the injury heals, you stop hurting.

Chronic pain is different. Your body keeps hurting weeks, months, or even years after the injury. Doctors often define chronic pain as any pain that lasts for 3 to 6 months or more.

Chronic pain can have real effects on your day-to-day life and your mental health. But you and your doctor can work together to treat it.

What Makes You Feel Chronic Pain?
The feeling of pain comes from a series of messages that zip through your nervous system. When you hurt yourself, the injury turns on pain sensors in that area. They send a message in the form of an electrical signal, which travels from nerve to nerve until it reaches your brain. Your brain processes the signal and sends out the message that you hurt.

Usually the signal stops when the cause of the pain is resolved — your body repairs the wound on your finger or your torn muscle. But with chronic pain, the nerve signals keep firing even after you’ve healed.

Which Conditions Cause Chronic Pain?
Sometimes chronic pain can begin without any obvious cause. But for many people, it starts after an injury or because of a health condition. Some of the leading causes include:

Past injuries or surgeries
Back problems
Migraines and other headaches
Arthritis
Nerve damage
Infections
Fibromyalgia, a condition in which people feel muscle pain throughout their bodies
Symptoms
Chronic pain can range from mild to severe. It can continue day after day or come and go. The pain can feel like:

A dull ache
Throbbing
Burning
Shooting
Squeezing
Stinging
Soreness
Stiffness

Sometimes pain is just one of many symptoms, which can also include:

Feeling very tired or wiped out
Not feeling hungry
Trouble sleeping
Mood changes
Weakness
A lack of energy

The guided exercise below will help you manage chronic pain.

Our Marriage Q&A – Real Talk – Helpful Advice for Young Couples – 7 years Anniversary Special

The biggest contributor to happiness in your life is your relationships and our partners are the closest relationships we have in this world.

Our 7 year anniversary recently passed and we wanted to do another marriage Q&A to share what we have learnt so far. We are hoping that our experiences may help other couples who are just starting out in their marriage journey.

The dynamics of each relationship are different and what works for us may not work for you.

Being Sikh, young professionals, having our own baggage and being new parents all add layers of complexity to our relationship. We are trying our best and have made it this far but are still struggling and taking each day as it comes.

This is advice based on our experience but if you’re going through challenges we hope this real talk helps you and makes you realise it’s normal and that you benefit from our experience and do things better than us.

How To Manage Chronic Pain – Part 3 – Changing Self Talk

Managing thoughts and feelings

Those people with chronic pain know full well how much it can interfere with daily life and how powerless one can feel in managing it. Also, as it is typically not visible and is poorly understood, there is often a pressure to carry on as normal. Being in constant pain, coupled with a pressure to appear to be coping takes a heavy psychological toll. It can bring about feelings of frustration, hopelessness, and fear, and can lead to thoughts like “this pain has ruined my life”, “nothing i can do will make a difference”. These thoughts can become entrenched and greatly decrease one’s quality of life.

Because of where our pain and emotion centres are in the brain, it makes sense that our thoughts and feelings play a big role in influencing our experience of pain, making it worse, or less intense.

What can we do to manage our difficult thoughts and feelings?

Here are some strategies to help keep difficult thoughts and feelings at bay:

  • Reconnect with things you enjoy

It’s easy for life with chronic pain to feel like a constant battle; each day to feel like a hurdle to be overcome, and just get through. This can suck the enjoyment out of life and leave us feeling down and low. Scheduling in some time for relaxation and fun can help to bring about more positive feelings. This can help to quieten the effects of chronic pain on one’s life.

This is a hard one, particularly if you have felt low for a while. It can seem like nothing is going to make a difference. That’s why I encourage people to schedule things and follow through (even if they don’t FEEL like doing them), and then see if it makes a difference to their mood.

  • Coping statements

With or without chronic pain, we all have a lot of stuff going through our minds: by stuff I mean THOUGHTS. Some good and some not so good, and the latter can really get us down. Learning to notice what you say to yourself when your struggling to cope is the first step in learning to say something different ….and see how this changes things.

For example, let’s say you’re having a flare up and you say to yourself ”oh no, not this again”, which quickly escalates to “chronic pain has ruined my life”…and then to “there’s no point.. it’s never going to get better”…by which point you’re feeling very low and hopeless..

If you can get to recognise when you’re thinking like this, you’re well on your way to saying “hold on…ok..so I’m having a flare up…let me manage this here and now. Rest..recuperate…and try again…”

Some examples of helpful affirmations could be:

“I’ve had flare-ups in the pain before, and it settles down again; this will pass”

“I will do the best job I can. If people don’t understand, that’s their problem. I can’t please everyone”

“I can do many things. I just need to pace myself and take breaks.”

How To Lose Belly Fat Fast

I’ve used intermittent fasting (IF) to lose over 12kg and I’ve helped thousands of people do the same. Take a look at the video to learn how.

If you have any questions related to intermittent fasting please leave them in the comments section of the video and I will get back to you promptly.

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Have a great 2018!