Persistent Pain Toolkit
Part 1: Maintain the Gains
- Trigger Points Video – Lower Body
- Trigger Points Video – Neck
- Trigger Points Video – Shoulders
- Ergonomics Video
- Pacing Video
- What is Mindfulness? – Short video that highlights the concept of mindfulness
- Leaves on the Stream- An exercise for learning to observe your thoughts and let them go
- Body Scan Meditation- A 6-minute guided meditation that allows for you to relax the body and mind
- Soften, Soothe, Allow- A meditation that reminds you to be kind to yourself during times of physical/emotional struggle
- Sleep Position Video (physio)
- Why do we need sleep?
- Sleep Cycle App Explained
- Easy Sleep Simple Sleep Diary App
- Sleepy Time App
Helpful Sleep Tips
- Bedroom for sleep & sex only
- Keep the room dark or use an eye mask if needed
- Establish a Bedtime routine
- Get up if you can’t get to sleep within 15-20min
- Try reading a book, listen to soft music, meditate, then try again
- Wake up at the same time every morning
- Exercise regularly (aerobic exercise shows the most benefit)
- Turn off screens at least 1 hours before bed (laptop, tv, phones)
- Keep the room cool (19C/68F)
Part 2: Flare-Up Plan
Managing a Flare-Up
Flare-ups happen from time to time, despite your best efforts to prevent them. Having a plan can help you feel more in control and may even decrease the time it takes to get through this set back.
- Know the early warning signs and adapt right away. “If you listen to your body when it whispers, you won’t have to listen to it scream.”
- Acknowledge the pain. Accept it, but do not attach yourself to the negative feelings around it. Try to avoid using negative self-talk. Instead, remind yourself that this is a set-back and things will improve.
- Identify your triggers: what you can control (too much or too little activity) versus what you cannot (the weather)
- Too much activity?
- Repetitive tasks?
- Too little activity or too much time in one position?
- Coping strategies
- Heat/Cold compress or baths
- Change positions frequently (every 20-30 min)
- Gentle stretching or movement prevents stiffness
- Try some light stretching, a walk, swim, or yoga
- Control Breathing: tendency to breathe shallow & quick when in pain, which will increase muscle tension and sense of panic.
- Practice some slow, deep breathing to help muscles relax and mind to calm
- Progressive muscle relaxation/meditation
- Do something you enjoy: paint, listen to music, phone a friend for a chat, do a puzzle, garden This can help distract your mind from the unpleasantness of pain.
Pain BC – Gentle Movement at Home