12 Natural Chronic Pain Management
Tips
By Anke Mackensen
Hi and thank you for downloading my 12 Natural Chronic Pain Management
Tips!
If you are suffering with chronic pain I’m sure you have been looking
everywhere for more information on pain management and pain relief.
You may already know some of the tips I have put together for you in this
booklet. I hope share a few tips that you haven’t learnt already that will
give you the pain relief you are looking for and deserve.
Chronic pain affects your mental and physical wellbeing and your lifestyle.
When you know the pain is constant it’s great to know you have a list of
things you can try for relief. Although we turn to medication sometimes we
find great relief in using natural or old remedies too.
Here are some ways to help you decrease inflammation and assist with pain
management:
1. Food
Chronic pain has been linked to certain foods that either increase
inflammation in our bodies or decrease inflammation. Certain foods also
trigger overly sensitive nerves in our body, which also triggers pain.
- Foods to eat
Leafy green vegetables, high omega-3 fatty acids, asparagus, low sugar
fruits cherries, cranberries, plus, pineapple and soy products
Food can alleviate or induce inflammation.
- Foods to limit
Chemicals in foods can increase inflammation such as potassium:
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Dairy
Chocolate
Eggs
Citrus fruit
High fat red meat
Wheat products
Processed foods
Red wine, coffee, tea and soda
2. Spices - Ginger & Tumeric
The Tumeric spice is known for it’s anti-inflammatory properties. It
increases ligament flexibility and boosts the immune system.
Ginger taken daily can help calm muscle pain after exercise.
3. Yoga & Meditation
When you are feeling chronic pain it doesn’t sound like stretching your
body is the best choice. Yoga is a mind-body exercise that combines
physical postures, relaxation and breathing techniques that help to manage
chronic pain and promotes healing.
Yoga calms the mind and decreases stress in the body. It helps reduce
stress on your muscles and reduces the muscle spasms which all contribute
chronic pain
4. Sleep
Sleeping is important for your mindset and to help your body recharge.
When you are asleep your body is in healing mode. Sleep reduces stress
levels and decreases anxiety. A good nights sleep improves your memory,
clears your mind, improves your mood and increases your stamina. It helps
with inflammation and blood pressure. People getting less than 6 hours
sleep a night have higher blood levels of inflammatory proteins than those
who average more sleep. Sleep also increases your weight loss efforts
because sleep and metabolism are controlled by the same sectors of the
brain
5. Posture
Poor posture is responsible for chronic back and neck pain. Slouching in
your chair at work or while you’re driving in your car weakens muscles in
your neck, shoulders and spine. Slouching tightens, spasms and inflames
other areas of your body too.
Posture impairs the blood flow and impairs nerves keep your head tall,
straight spine to prevent strain on your back and neck muscles. You must
be mindful of your posture everyday to make sure you are not falling back
into old habits.
6. Mindset
Whatever you believe is your truth. The more you say something to
yourself the more you believe it. If you change your beliefs you can change
your outcomes. The mind-body connection is a powerful combination.
Positive self-talk will help you manage your pain levels. Keeping a positive
mindset will help you to make decisions that will enhance your life. Your
thoughts and beliefs will lead you towards things in life or away from them
so it is important to think positively so that you can create a life that you
love.
7. Talking it out
Chronic pain doesn’t just affect your body. It also effects how you feel and
triggers your emotions. When chronic pain takes over it can threaten your
job, financial independence, relationships, friendships your confidence and
your self worth. Chronic pain can also lead to isolation and loneliness (even
if you are the one who declines invitations for company). It’s easy for
emotions to spiral out of control. Talking helps you reduce your stress.
Counselling can help you talk through your thoughts and day-to-day
problems. A counselor will help you seek new ways of thinking and new
alternatives to problem solving. Psychotherapy, CBT, and Hypnotherapy can
help with pain management and coping skills. Keeping a positive mindset is
essential for your pain management.
Want to talk now?
You can book a session with me to talk on the phone or on skype.
8. Talking it out will help prevent Depression
It is common to experience feelings of depression when you are suffering
with chronic pain. Pain and Depression share the same pathway in the
brain. It means pain can trigger depression and depression can trigger pain.
When you are seeking treatment for your pain management it is essential
that you address your mind and body.
9. Smoking
It is common knowledge that smoking affects your lungs but it is less known
that smoking affects your spine. Smoking up to 4 cigarettes a day will
increase the risk of worn discs. Quitting smoking is a good way to improve
your pain management. Smoking is known to cause chronic back and neck
pain by contributing to osteoporosis and the deterioration of spinal discs.
Smokers are 2.7 times likely to experience lower back pain than non-
smokers.
Smokers need more medication for pain and inflammation because
smoking interferes with medication.
Smokers are also less responsive to chronic pain relief treatment.
10. Exercise
Exercising gently everyday will help you to move your muscles and get the
blood flowing and circulating. Exercise helps reduce stress and is good for
your mind. Walking is a low impact exercise and does not cause stress to
your joints.
Even if you can’t do much, start with whatever you can do
11. Weight loss
Carrying extra weight puts strain on your bones, muscles and joints. It
makes it harder to keep fit and puts more pressure on your body. Excess
weight attributes to other health issues including heart disease and cancer.
Eating a healthy diet and regular exercise will help to keep your weight
down.
12. Stay hydrated
Drinking lots of water everyday will help hydrate your body. Hydrating your
body will help eliminate toxins from your body. It will also reduce chronic
headaches and back pain. Water is the best way to hydrate. Reduce
diuretics such as coffee, soda and juice.
I hope you have learned something new that will help towards pain relief
and pain management of chronic pain. If you would like some help or you
would like to talk with someone just click the button and let’s get in touch!
Wishing you love, light & healing,
Anke
www.healingyourownpain.com