DID YOU KNOW.....

1. Regular exercise can reduce your pain. Exercise not only stimulates the release of the bodies own pain relievers (endorphins and enkephalins) but also helps maintain normal bone metabolism, maintain healthy joints and help with maintaining optimal weight. Exercising three times a week has been shown to decrease chronic pain and improve mood. Exercise should be part of a regular program for managing your pain. Low impact exercise programs such as swimming or an elliptical trainer can often be well tolerated when high impact exercises such as running outside on a hard surface produce pain.
   
   
2. Stretching should be incorporated with you exercise program. A stretching program given to you by your physician or physical therapist can take into consideration any physical limitations you have. Yoga and Tai Chi can be excellent forms of stretching that are widely available both for individuals and groups.
   
   
3. Remain socially active. Positive social interaction with friends and family are recognized to improve mood and overall wellbeing.
   
   
4. Get a good night's sleep. A good night's sleep can help ease the pain. Maintain good sleep hygiene by getting in a regular sleep pattern going to sleep and waking up at about the same time every day. Avoid caffeine and other stimulants in the afternoon and evening. Exercise can improve sleep, but it is best not to exercise late in the evening as this may make falling asleep more difficult for some people. If poor sleep remains a problem discuss it with your physician.
   
   
5. Work full time, part time- whatever you can do. Work provides us not only with money, but often also a sense of self-worth and place in the world. In addition work can serve as one of the best distractive strategies for managing chronic pain. When you are thinking about other things there is less time to focus on the pain. Volunteer work as has all these advantages (except the money) and helping others in need can prove especially satisfying.
   
   
6. Laugh. Do this daily and your pain will decrease.
   
   
7. Take your medications as prescribed. If they are not working discuss this with your doctor so that together you can find the best medication program for you.
   
   
8. Stress has been shown to increase pain. Working to decrease and manage stress in all areas of life can help decrease your pain. Biofeedback, relaxation training and hypnosis have all been shown to be useful in combating increases in pain from excessive stress.
   
   
9. Eat well and keep the excess pounds off. Increased weight can increase the stress on your joints and back and increase pain.
   
   
10. Practice pacing. Chronic pain can make it difficult or impossible to do everything you used to. If you try and "do it all" in one day, you may find that you crash and burn and spend a good portion of the following days in bed or on the couch (This is referred to as increased down time). Research has shown that if you pace yourself to a level that keeps you active every day, but does not over do it, then you will be able to do more in the long run (in this case the tortoise beats the rabbit every time).