Take control of your pain

Cynthia Lopinto Feature Article Leave a comment 2,151 Views

By CYN LoPINTO
Editor-in-chief, gerontologist

We all have to deal with some level of physical pain in one form or another during our lifetime. This is inevitable. While pain is indeed necessary to help protect us from the dangers of the world, letting this pain control our lives is not necessary. People who suffer from chronic pain are now finding a new way to look at this subject and the techniques available to them are numerous.

There is now a discipline called “pain management” that specifically deals with teaching people how to reduce their pain and suffering through various methods and principles. All over the country there are pain management clinics being used today in combination with traditional health care facilities to offer patients some much needed relief. Many doctors now believe that an interdisciplinary approach to pain is effective for those who are suffering.

We take a look at some of the techniques and principles used by people who live with chronic pain. Please talk to your doctor before beginning any new program since individual situations vary greatly. While this is just a small sampling of what’s available today, it may help you begin to look at your pain in a different light. You may not be able to rid yourself of pain, but you can certainly control your reaction to it.

Massage Therapy
There are many different types of massages available. In general terms, a massage involves the rubbing of muscles, tendons and tissues resulting in relaxation and/or pain relief. While this is sometimes done by a family member or even the patient himself, many seek the services of a licensed professional massage therapist or physical therapist for ultimate relief. Here the result may be either a reduction in pain or the actual absence of pain sometimes lasting for hours. For most, massage therapy can be repeated as often as needed.

Visualization Therapy
Visual imagery is a tool many use in fighting pain. The person actually stops and visualizes exactly what is going on inside his body. By tuning into the body’s inner workings, one can get a mental picture of where the pain is located and then focus on healing that specific area. Imagination is key here. Children do especially well with this type of therapy.

Biofeedback Therapy
Biofeedback teaches people how to get control over their body’s reaction to pain. Patients are hooked up to machines that actually measure their body’s physical response to pain. Some of the responses measured are muscle tension, amount of body sweat, blood flow, heart rate and skin temperature. Patients watch readings as the pain is happening. The goal here is to then teach patients how to control these physical reactions when confronted with pain and stressful situations in the future.

Cognitive Therapy
In cognitive therapy, the basic idea is that you can change a person’s belief about pain and their reaction to it as well. You learn new responses, thus developing better skills in dealing with pain. All of us carry our own list of fears and expectations about how we may suffer. Here if we can rid ourselves of all the negative feelings that accompany pain, we may feel much better.

Hypnosis
Hypnosis is another tool people may use to help them with pain management. Here a qualified psychiatrist or clinical psychologist can teach a person to reduce their level of pain through specific exercises. Self-hypnosis, which enables the patient to go through these exercises on their own, often yields favorable results. The sense of helplessness is lifted and the patient feels empowered.

Spinal Manipulation and Adjustment Therapy
For those who are suffering from pain stemming from the neck or back, spinal manipulation and adjustment may help to relieve this pain. This type of therapy is usually done by either a licensed chiropractor or osteopath. The goal is to increase the mobility of the vertebrae, decrease inflammation of the affected area and relieve any muscle spasms. Many health insurance companies now pay for this type of treatment as part of their regular coverage. Chiropractic care is no longer considered “alternative” care.

TENS (transcutaneous electrical nerve stimulation) Therapy
This modern therapy may have its origin as far back as the first century when black electric torpedo fish were used to cure pain of gout. Today we are lucky enough to have machines that use electricity to relieve pain. Some also believe that this type of therapy helps release the body’s natural pain soothers, endorphins. TENS machines send electrical impulses to certain nerves in order to block messages of pain being sent by other nerves from a painful area. These lightweight units are charged by a battery and can be inconspicuously worn on a belt. A prescription is needed to get a TENS machine as it needs to be medically necessary.

Nerve Block Therapy
There are different types and degrees of nerve blocks used in pain management. Sometimes medication is injected around a specific nerve. For many chronic sufferers the relief from pain is only for a short period of time. Others have more favorable results and choose to get repeated injections. Electrodes may also be placed inside the body to block nerves from causing pain. The pain from the affected nerve is blocked before the message is sent to the brain. Other intense nerve block therapy may involve drugs that can cause permanent nerve blockage, as well as certain types of surgery.

Acupuncture
This is an ancient form of therapy coming out of China over 5000 years ago. Acupuncture uses fine needles that are placed at specific points along the body. This is done in lines, called meridians, and each line carries a flow of energy. These needles stimulate the energy where it is needed to heal the body. Studies also show that endorphins are released during acupuncture to further help in pain management. Over the last few years, acupuncture has become a respectable treatment option for many people who suffer from chronic pain.

Supports/Braces
In certain situations, supports and braces can greatly help those dealing with chronic pain. For those with neck or lower back pain, a brace or support prescribed by a doctor may help to take some of the pressure off the stressed area. Usually, braces and supports should only be worn for specific periods of time and not throughout the entire day. For example, someone with a lower back problem may put on a brace while going shopping, but then take if off when they return home. You want to keep your body flexible.

Medication
For a lot of people who live day to day with pain, medication is the primary tool used to help their suffering. Depending on the type and origin of their patient’s pain, doctors prescribe many different medications for relief. Anti-inflammatory drugs, anti-depressants, muscle relaxants, narcotics and tranquilizers are just some of the drugs given to pain sufferers. Many more people rely on over-the-counter pain medication to get them through the day. Careful attention should be paid to dosage, side effects and interactions while taking any medication. Be sure your physician is aware of everything you are taking.

Exercise
In many cases, some type of exercise will help in pain management. Of course you need to talk to your doctor or treatment specialist about your individual physical situation and the exercises that may help you. Physical therapists can really help in getting you on the right track. Physical therapists work with the body to get it up to its maximum functioning level. They also educate patients on a health-promoting lifestyle and how to achieve this. Occupational and vocational therapists show their clients what they are capable of doing. They can help them get back into the daily activities of life and teach them alternative ways to accomplish this. Therapists also educate clients on how to do these activities with the least amount of pain. The different types of exercise used for pain relief are numerous. Water exercise programs are favorites for many because moving around while in water is less stressful on the body. Recreation centers and health clubs offer these classes all over the country. Yoga is another choice for relaxation and pain relief. Any age can benefit from a yoga program and these are offered in many places throughout the country as well. Walking, stationary biking, weight lifting and tai chi are some other examples of exercise programs benefiting pain sufferers. Even simple stretching exercises may help.

Diet and Nutrition
One of the most important factors relating to diet and pain is making sure to keep your body at a healthy weight. If you are overweight and carrying around a lot of extra pounds, this puts added stress on the body and on already hurting joints and muscles. Eating a sensible and balanced diet will help you keep your weight in check.

Vitamins are also important for strength and pain management. Whether you get most of your vitamins from the foods you eat, or take supplements, you need to make sure your body is getting all the nutrients it needs. If you are weak and deficient in your vitamins and minerals, your body won’t be strong enough to cope with pain and stress. Do not neglect yourself here. You will definitely feel it.

Sleep
The amount of sleep a person needs to be at his/her best may differ greatly. Some have to get their eight hours, while others do well with six or seven. By now you know what works best for you. There is no argument, however, that without rest the body has trouble handling stress. You will feel pain more when you are tired. For many, lying down to sleep at night is when their pain is at its worst. Things are quiet and the only thing to focus on is the pain itself.

Relaxation exercises, soft background music and even a television on quietly may help a person drift off to sleep. Sexual activity is another technique used to help with chronic pain. Many enjoy hours of pain relief after a sexual experience, as well as a good night sleep! It may have something to do with those endorphins we release that help with the pain.

Some need to rely on sleeping pills in order to get their rest. These can be prescribed by a doctor or bought over the counter. Either way, make sure you are careful here. Some of these pills can become addictive. Make sure to let your physician know what you are taking and how often you are taking them.

On the opposite side of the “sleep” issue is getting too much sleep. This could also be bad for pain management. Lack of mobility is a major reason for certain types of pain. The school of thought today is to “use it, or lose it” and this certainly pertains here. Make sure that you aren’t sleeping too many hours a day and that you are keeping your joints and muscles as flexible as possible.

Humor and Attitude
A good attitude is probably the best thing you can do for yourself when dealing with pain. If you can work on feeling relaxed, keeping good and positive thoughts alive, and filling your life with a sense of well-being, you have a fighting chance against pain. Negative thoughts, worry and anxiety only help to fuel the pain. It is like the old example of cutting your finger and not feeling the pain until you happen to look down and see the blood. Stressing and worrying about the pain only makes you feel the pain more.

Try to add more humor into your life. Studies show that laughter releases endorphins and makes our body feel good. Awaken the child in you and have some fun. See a movie, go to a comedy club or just rent a video and laugh. Norman Cousins in his book, “An Anatomy of an Illness”, is convinced that a high dosage of comedy helped him reach a cure to his terminal illness. He watched hours of Candid Camera episodes as well as classic Marx Brother’s movies. Nurses read to him excerpts from various comedy books. While a whole program of vitamins, nutrition and other alternative treatments were part of his recovery, Cousins realized that humor played a big role in healing and in his dealing with pain. We can all learn from his findings.

Support Groups
Our final pain management treatment plan is the support group. Being with people who are going through the same thing that you are, can be a great comfort. Whether you find a disease or ailment-specific group in your area or just a general pain management support group, this can be a priceless resource. Fellow members will share ideas, listen, provide comfort and offer encouragement. Educational materials are sometimes available and professional speakers often come and share information. Call your local social service agency, check your telephone directory or go online to find out about specific support groups in your community.

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Cynthia Lopinto

Cyn LoPinto, M.A. is a gerontologist focusing on significant issues affecting older adults and their families. Her areas of interest include lifestyle enrichment, family dynamics, and caregiver support. Cyn has worked in both the recreational and healthcare industries.