Persistent Pain Toolkit

Part 1: Maintain The Gains

Maintain the Gains

Mindfulness Tools


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

Flare-Up Plan

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?
    • Stress?
  • 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, look at cat memes, or garden. This can help distract your mind from the unpleasantness of pain.
Other Pain Resources
Grande Prairie PCN Physio Fridays

June 26, 2020
Sleep Positions

May 22, 2020

May 15, 2020
How to identify and release trigger points in the lower body

May 1, 2020
How to identify and release trigger points in the neck area to help with headaches and other persistent pain concerns

May 8, 2020
Techniques to release trigger points in the shoulders, which can be helpful for those with persistent or chronic pain

Understanding Pain: What to do about it in less than five minutes
Lorimer Mosely: Why Pain Persists and What You Can Do About It
Mindful Living Now - YouTube Channel with many pain resources
Pain BC - Gentle Movement at Home
Canadian Pain Society