5 self help ways to BEAT PAIN

There are ways to help ease your pain, however chronic it is. Here’s how, says leading NHS pain consultant Dr Deepak Ravindran

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1 Manage stress

‘Stress flares up existing pain but also causes new pain,’ says Dr. Ravindran. ‘The chemicals involved in mediating the stress response are the exact chemicals and nerve circuits used to mediate pain, and therefore amplify or dampen it.’

When our body produces stress hormones for a fight-or-flight response, it tightens muscles in readiness for whatever action we’re going to take. ‘The problem is that if the nervous system is already sensitized because of pre-existing pain issues or an injury, then a tightening up of muscles will increase that pain,’ explains Dr. Ravindran.

Avoid unhealthy habits. ‘Smoking and alcohol act on certain circuits in the brain to relieve stress by releasing other chemicals,’ explains Dr. Ravindran. But these habits cause other health issues and don’t disperse the damaging stress hormones.

Try movement and relaxation strategies. ‘They’re the healthiest way to cope with stress,’ says Dr. Ravindran, ‘because they actually use up or wash away those built-up stress chemicals. But what we tend to do is sit on the sofa in front of the TV eating ice cream and thinking about our stress, which intensifies our pain.’

FINDING ALTERNATIVES

‘Medication, injections or surgery only work for 30% of people with chronic pain,’ explains Dr Ravindran, ‘so we need to find a holistic approach to managing pain for the remaining 70% majority.

2 Eat well