How to manage pain

Pain at times can be unbearable and here are my tips and coping strategies to manage your pain.

Control your breathing

Emotional and physical pain are closely related and persistent pain can lead to increased levels of stress. You can manage your stress by simple breathing techniques such as controlling your breath can help in stress-related conditions. Learn to let your breath flow as deep down into your belly as is comfortable. Breathing in gently through your nose, allowing your chest and lower belly to rise as you fill your lungs.

The power of stretching

Stretching can help ease everyday aches and pains. In particular, if you suffer pain in your lower back or neck, stretching can relieve tension and stiffness. One of my favourite back and neck mobility stretches is the low back and glute stretch. Try it.

1. Lie on your back on the floor

2. Bring your knees towards your chest, then wrap your arms around your knees and give yourself a gentle hug

3. Rock side to side, feeling a stretch through your hips and low back

4. Try crossing one leg over the other for an added glute stretch

Don't under-estimate the importance of warming up

There are many benefits of warming up - it also assists in managing pain. We know that exercise can help you feel better, give you more energy, improve mood, promote quality sleep and control weight.

There are many health benefits associated with warming up. As the body temperature rises, this elevates your heart rate and loosens up muscles. With a higher body temperature, electrical signals are able to move through the nerve fibres increasing muscle contraction and making your muscle tissue more pliable. A highly trained massage therapist will be able to work with you to formulate the right warm-up exercise plan to help you manage your pain. and improve your overall well-being.

Realistic expectations

It is important to have realistic expectations when working with your massage therapist. Massage therapy should always be about health and wellbeing and your massage therapist will discuss your needs and develop a realistic plan to support you in improving your health, reducing stress and managing pain.

There's an expectation that after a massage therapy session, you will be rejuvenated and one session is all you need to feel 'brand new'. Sometimes this isn't the case.

Factors such as massage type, how 'used to' the massage you are, your general health and wellbeing going into the treatment can impact and play a role in how you feel afterwards. Some post massage symptoms may include:-

1. Pain

2. Inflammation

3. Fatigue and tiredness

4. Headaches and dizziness

5. Nausea

Some are more common than others particularly feeling a little 'sore' after a treatment. If you are new to massage or if you are working on an injury this may affect how you are feeling after the massage. It's important to listen to your massage therapist but also listen to your body particularly about any aftercare advice.

If pain and extreme discomfort persists, contact your massage therapist