1. UNDERSTAND THAT PAIN DOES NOT ALWAYS EQUAL HARM OR TISSUE DAMAGE. Your physical therapist can help you identify various factors that may be contributing to your pain and help guide you through movements that will get you back to your daily life. If you’re feeling stuck or are interested in learning more about your pain, your physical therapist may introduce you to the “Why Do I Hurt?” workbook, an interactive and evidence-based booklet created by Dr. Adriaan Louw, PT, Ph.D., that can further help you understand and lessen your pain.
2. FIND YOUR FAVORITE RELAXATION TECHNIQUES.
3. KEEP MOVING. Research has shown that just a single session of light aerobic exercise increases the production of natural opioids produced by your body known to reduce anxiety, enhance mood, and aid in pain relief. So if you are able to move around, it’s always a good idea to work up a little sweat by going for a walk, jog, or bike ride or participating in other physical activities you enjoy. If you’re concerned that movement may worsen your condition, your physical therapist can provide reassurance and help you determine which exercises, intensities, and durations are appropriate and individualized to you. Movement is medicine! called endogenous opioids. These are
4. ESTABLISH HEALTHY SLEEPING HABITS. Sleep is crucial for daily functioning and has been shown to affect how your body processes and perceives pain. If you don’t get adequate sleep, you may experience increased pain, reduced quality of life, and a whole host of other negative effects. Try going to bed and waking up at the same time every day to help set your body’s natural biological clock. You should also try to block blue light before bed, which has been shown to disrupt the ability to fall asleep and stay asleep. Most smart devices now have settings to lessen blue light, which can be manually or automatically turned on at night. Lastly, make your bed a sacred sleeping place; try not to do anything in your bed other than sleep and sexual activities.
Relaxation techniques, such as deep breathing, meditation, listening to music, and soft tissue massage, can be helpful in managing stress and calming the body’s natural alarm system. Taking as little as five minutes each day devoted to relaxation can be beneficial for decreasing pain and stress over time. One evidence-based strategy for calming your nervous system is using the 4-7- 8 breathing technique, which involves breathing in through the nose for four seconds, holding for seven seconds, and exhaling through the mouth slowly for eight seconds.
If you are struggling with pain, know that you are not alone, and there is hope. Our qualified physical therapists at North County Water and Sports Therapy Center can help you establish an individualized plan to manage your pain.
Tori Williams, PT, DPT
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