Distraction
Distraction
takes attention away from pain. When you focus on something else, you are not as
aware of the pain. Distraction is based on the idea that attention to one tas
MASSAGE
Massage
involves stroking or rubbing muscles and other soft tissues. Massage stretches
and loosens muscles and tissues. This improves blood flow. It also removes
poisons from the muscles and tissues. Massage also releases the body’s natural
painkiller — chemicals called endorphins.
VIBRATION
Vibration
is a form of electric massage. When it is applied lightly, it may have a
soothing effect similar to massage. It works best by producing numbness. Several
types of vibrating devices are available. These may have different speeds. Some
produce heat.
RELAXATION
Relaxation is freedom from anxiety and from muscle tension. Pain and stress cause muscles at a pain site to tighten up. This in turn causes more pain. Relaxation will loosen muscles, which will decrease pain. Relaxation produces chemicals called endorphins. They are your body’s own pain relievers. There are several ways to reach a relaxed state. Some of them are listed here, such as distraction and massage. It is a good practice to try to make time to relax every day.
EXERCISE
When
you feel pain you may be reluctant to exercise because you thin
•
You feel better about yourself.
•
It increases your overall mobility.
•
It produces chemicals in the body called endorphins and enkephalins. These are
your body’s own natural painkillers, and their job is to reduce pain.
•
It strengthens weak
muscles.
•
It mobilizes stiff joints.
•
It helps keep the heart healthy.
•
It helps maintain an appropriate weight.
Rules
for exercising:
•
Find exercises that are right for you. Walking, riding a bike, and swimming are just some of the exercises that are good for you.
•
When you first start exercising you may hurt a little more. This is natural.
Unused muscles will be sore at first.
•
Take care with exercises. Learn how to “listen to your body.”
•
Keep as active as you realistically can; your body is designed to move.
•
Stop if you feel a sharp or new pain.
•
Don’t rush through your exercises. They should be done in a calm, steady
manner, with awareness of how the movements affect your body.
Increase your enjoyment — try exercising, or just moving, to slow, relaxing music.
The above information is from a handout from the Oklahoma Interventional Pain Management facility in Oklahoma City.
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