How to Get Your Freedom from Pain ~ sound science that you can use today!

It is impossible that one will never feel pain . . . there are so many different kinds. For our purposes we will focus on physical pain as that is what relates most to injury. In our first blog of July we talked about Independence from Injury, and as promised, this post is about Freedom from Pain!
 

When initially injured one has acute pain (lasting 2-3 days) and as the healing begins this pain diminishes. When something interfere's with the healing process the pain can linger. If this happens for 6 months or more it becomes chronic. Chronic pain persists long after the injury is actually healed. But what if you didn't have an injury?

Sometimes we just wake up with pain. Sometimes we just notice some pain that doesn't really go away. Sometimes we don't even remember how long it has been because it really wasn't that bothersome for several weeks and suddenly we can't reach the top shelf or squat down to pick up our kids. These can be characterized as chronic as well.  

Having acute pain from injury? Check out Part 1 of our July Blog here. It will help you get on track to heal quickly and reduce your pain so it doesn't become chronic. 

Having pain after your injury has healed? Or just noticed the pain you've been noticing is now limiting your ability to do the activities you need or love to do? 

Read on . . .

Acute Pain is a very complex multifaceted process that occurs in the body. There is not just inflammatory neurotransmitters involved but stress neurotransmitters as well. There are chemical processes that:  

  • raise heart rate
  • raise blood pressure
  • increase breathing rate 
  • make breathing shallow
  • increase cortisol levels (the stress hormone)
  • induce nausea/vomiting
  • create shivering/muscle spasm
  • lead to fear/anxiety
If this pain and stress persists (becomes chronic), it can lead to changes in brain chemistry and function leading to:
  • increased pain sensitivity 
  • depression 
  • anxiety
  • insomnia
  • decreased cognitive function
  • and more
If you are one of the 50 million Americans suffer from chronic pain, keep reading! We can get ourselves out of this cycle and back to the activities we love! Here's how . . .

Step to gain Freedom from Pain

MOVE
  • If you are newly injured (in the last 2 weeks), avoid the things that cause pain ~ but keep moving (see part 1 of this blog) 
  • If your injury or pain was more that 2-3 weeks ago, depending on the type of injury (see below), it is time to start moving. It may be uncomfortable or even hurt a bit ,but movement is medicine. 
  • If you were injured or your pain started over a month ago, other areas have started to stiffen up and you most likely will feel discomfort or pain when getting back to your normal movement.  
  • If you are unsure about your particular situation please seek guidance from your local physical therapist on the best movement for you.

BREATHE
  • Research shows that slow deep breaths create a chemical change in the brain decreasing pain and anxiety! Truly mind over matter 😉 
  • Begin in a comfortable position (where you have the least amount of discomfort). Notice your breathing ~ where so you notice it in your body? is it in your chest, your belly? Notice its quality ~ short, long, labored, easy. 
  • Now, allow your breath to fill your belly first, then your lower ribs, finally your chest. Let it out in reverse, first your chest, then your lower ribs and now your belly. Continue like that for 5-10 breath cycles. 
  • There are many more breathing techniques to address pain specifically ~ contact your local PT for more information!

MEDITATION
Meditation takes you a step deeper in transforming your relationship with the pain you are experiencing. While breathing changes the neurotransmitters in the brain, meditation does the same with the added benefit of changing how you interact with or experience your pain on a cognitive level ~ it changes your relationship with your pain! 

Meditations that I have used with patients and when I have had pain:
  • Body Scan
  • Guided Imagery 
  • Walking Meditation
  • Mantra Meditation
  • Loving Kindness

Additional Thoughts ~ other ways to tap into movement and mindfulness include using your 5 senses . . .
  • take a bath
  • walk in nature
  • use aromas to relax or pep you up
  • tai chi/qi gong/restorative yoga
  • try a sound bath! 
  • journal
  • savor your tea/coffee
  • watch a sunrise/sunset
  • listen to the birds
Quick note on injured tissues ~ Remember that pain does not mean injury! 
Pain is your body's mechanism to say "hey, pay attention over here ~ we need something".

If you experienced a specific injury, here are widely accepted timelines for healing of specific tissues:
  • Muscles ~ 2-6 weeks depending on the type/severity of injury
  • Tendons ~ 4-8 weeks unless you have surgery then 3-6 months
  • Ligaments ~ 8-12 weeks unless you have surgery then 3-12 months
  • Bone ~ 6-8 weeks 
  • Cartilage ~ 3-12 months depending on severity
  • Discs ~ 1-24 weeks depending on severity
  • Nerves ~ these are complicated but we expect 3-4mm regeneration per day. 

Wishing you Independence from Injury and Freedom from Pain this July! 
Dr. Roxi, Cairn PT&W

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