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Ten Easy Techniques for Pain Management
   
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These techniques are helpful for Chronic Pain such as headaches,
Migraines, myofacial pain, muscular and connective tissue pain,
organ pain and just pain in general.
1. Go Into Your Pain Allow your pain to consume you and become
one with it. Dont resist it. Just let it exist in its fullest
extent. Welcome it and embrace it. When you resist pain it
becomes stagnant, if you go into it, it will flow through you.
This doesnt eliminate the pain, but releases the power it has
over you and changes it form, therefore allowing you to function
within it.
2. Breathe deep into the pain. Close your eyes and take a deep
breath in through your nose with your mouth shut. The abdomen
should distend on inhale, not your chest, and then exhale very
slowly while focusing your mind and your breath into the area of
pain. In your minds eye direct your breath into the pain.
Visualize the breath flowing into the painful area and melting
it away. Do this repeatedly until you feel it begin to release
and then move to another pain area and begin again. It may take
several breaths to release it. It may also take a lot of
practice to train your mind to focus into the pain. I find this
exercise more effective when I can close my eyes, but it is also
helpful when your driving or in public places by doing the
breathing without closing the eyes.
3. Stretch your face and jaw Open your mouth as wide as it will
go and then gently push it to go a little wider. When you feel
the muscles in your jaw and head pulling and tingling then relax
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eyes, but it will release the pain and you will have a lot of
relief afterwards. Then pull your lips forward over your teeth
and stretch the front face muscles. Experiment a bit, wherever
you feel the pain and pull and stretch the jaw in different
directions until it hurts so bad you cant stand it and then
relax it. After doing this several times then do the breathing
into exercise described above and breath into all the jaw
muscles and connective tissue in shoulders and collar bone.
4. Self Massage and apply pressure to trigger points Gently
massage the area with pain. Use your 2nd and 3rd fingers to rub
softly in a circular motion. This is also helpful on painful
organs. Massage the trigger points on collarbone, back of head
or wherever they may be for you. Sometimes it is more effective
to use the thumb for deep penetration into areas such as the
collarbone. Gently press into the trigger points until again it
feels like you will go through the ceiling and bring tears to
your eyes and then release pressure. Do this several times to
each painful or tender area. Sometimes just laying the hands on
the painful area can give it some relief. After applying
pressure to painful areas and releasing then do the breathing
into technique described above.
5. Take a Hot Shower Stand in the shower with the water as hot
as you can tolerate and let it flow gently over the painful
areas. Also shut the bathroom door and all windows so the heat
can build up in the room. It is also helpful to apply pressure
to trigger points, do gentle massage and do the breathing into
exercise while youre in the shower.
6. Have an Orgasm or Two An orgasm can bring about incredible
relief to a severe headache, generalized muscular pain, and even
a migraine. If you have one at the beginning of your migraine it
is possible at times to stop it from progressing. Of course when
you are in pain you may not feel like having sex, and you
certainly dont want to get into the habit of using sex as a
pain reliever, but using it therapeutically now and then is very
beneficial. If you can muster up the desire and your partner is
willing then the act of sex itself, if you allow yourself to
become immersed in it, can provide great relief by drawing your
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natural pain killing effect on the body. When sex is not desired
and to avoid using sex too often for relief, then masturbation
that ends with an orgasm will produce the exact same pain
killing effects. For women, getting a clit stimulator, which can
bring about orgasm quickly, is very useful. That way you dont
have to spend much time at it. For men, well most men now how to
handle themselves to bring about an orgasm in a rather short
amount of time. If not feel free to talk to me about this.
7. Walking If you are capable of walking and if you enjoy it
then walking briskly for at least 20 minutes (35 minutes is
better) can also have pain-killing effects on the body. If you
dont walk and it is something that is possible for you, then
you might consider working on building this habit into your
daily routine.
8. Sleep or meditate This technique is probably most useful with
milder forms of pain, although with some practice it can become
beneficial to more severe pain. Sometimes the pain may be too
great for this technique to work, because you may not be able to
achieve a sleep or relaxed state, but even a semi-sleep or
semi-meditative state can be useful too. Lie down, close your
eyes and do the deep breathing exercise to every part of your
body beginning with your head and work down to your toes. Then
either try to go to sleep or just meditate. When we sleep the
body repairs and heals itself. A short period of sleep can often
give miraculous amounts of pain relief. If sleep is not possible
then just continue the deep breathing and think relaxing
thoughts. Dont allow yourself to think about what needs to be
done, your problems, or anything else. Focus completely on your
breathing. Repeating some form of mantra may be helpful to keep
the mind focused.
9. Nurture Your Soul Feeding your soul has a positive effect on
your overall well-being. If your overall well-being is feeling
better, then the impact of pain will not be as powerful and
disruptive. It will make you feel more at peace with yourself
and the world. Do daily activities that are food for your soul,
such as getting in touch with nature, writing, reading, singing,
a hot bath, special time with loved ones or whatever it is that
is nourishing for you. The things that make you feel whole,
alive and one with the universe (or God) is your soul food.
10. Express Your Pain Verbally Most of us know that it is
beneficial to express our emotional feelings and detrimental to
our well being to let them build up. This can also apply to our
physical pain. Physical pain and emotional pain are intertwined
on a deep level. If we are enduring physical pain you can bet
that there is some emotional pain brewing in the back ground and
vice-versa. Therefore, expressing your physical pain verbally
can provide us with some relief. So let it out. Tell someone
understanding and compassionate how awful it is and what it
feels like. Vent, vent, vent. If you dont want to verbalize out
loud, then try writing it down on paper without censoring
yourself.
Sometimes you may need to do all the suggestions above to get
relief or you may only need to do one or two. It varies from
time to time. The degree of relief that I can achieve with these
techniques varies from time to time, but the majority of the
time I can get enough relief to function. At times I can do all
of the above suggestions and I can completely turn around my
pain including a migraine. At other times, I will only cut my
pain in half or almost eliminate it and then at other times the
relief may be minimal. It depends on factors such as what was
the trigger, how long did I wait before doing the technique,
what cycle of the month am I in and how intense the trigger was.
About the author:
Cynthia Perkins, M.Ed., writer, educator,
therapist/advisor/coach and Holistic Health Consultant
Specializing in Life Management and Support for Living with
Chronic Illness, Chronic Pain, and Disability as well as
Sexuality and Sexual Intimacy. FREE Newsletter and FREE 30
minute Consultation. http://www.holistichelp.net