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Pain

Pain can be very tiring and disabling if not managed correctly. It can feel as though the whole body is in pain, or it can be localised to one or many joints. Pain levels can fluctuate and may not necessarily follow a pattern. This can lead to feelings of being out of control as it is sometimes difficult to predict when you might feel pain more.

 

The importance of rest and relaxation

Having arthritis, and the pain that goes with it, can sometimes lead to a life built around pain and immobility. Some people find eating a balanced diet, taking daily exercise, regular relaxation and enjoying a good social life help with pain. Taking a moment every day to breath and reflect on what you are doing can help you to understand how your body works. Rest and recuperation are important parts of managing pain. Relaxation techniques, such as visualisation, mindfulness meditation, or deep breathing, can help to alleviate some of the stress, fatigue and pain that arthritis can cause.

Try a few different methods until you find some that work for you. Here are a few very basic techniques:

  • Pick a quiet place and a quiet time. You will need at least 10 minutes to yourself, with no noise or distractions.
  • Sit or lie in a comfortable position, with your head supported and your eyes closed.
  • Use heat on the painful area as this can relieve muscle spasm, as can a warm shower or bath
  • Ice can be useful if your joints are inflamed and warm. 15minutes with an ice pack can relieve some pain.
  • Take a deep breath in, then breathe out slowly. Feel your chest and your stomach move in and out with each slow, deep breath.
  • Continue to breathe deeply and slowly, while focusing on your breathing and any sensations or feelings that you find yourself experiencing.
  • Try thinking of some calming words (such as 'peace') and focus on this, gradually encouraging your mind away from any busy thoughts.

 

Pain relief

Most people who have arthritis are prescribed some kind of pain-relieving drug. Discuss with your pharmacist or GP if concerned about how or what medication to take.

The drugs available to you are:

  • Painkillers - these are drugs that can help relieve the pain and stiffness of arthritis, although they do not affect the arthritis itself.
  • Non-steroidal anti-inflammatory drugs - these relieve the pain caused by inflammation and swelling.
  • Anti-depressants - in low doses can improve tolerance to pain, and, when taken before bedtime, have been found to improve quality of sleep.

 

Using your joints well

You may find that your arthritis makes it difficult to carry out some everyday tasks, and that you get tired or exhausted easily. However, you can reduce the stress on your joints by finding new and different ways of doing things. Occupational therapy can also provide splints for painful joints.

 

Tips for using your joints well

1. Respect pain. If you have increased pain lasting for at least a couple of hours after you've completed a task, try do a little less next time, or go about it in a way that takes less effort.

2. Become aware of your body positions. It is a good idea to avoid being in one position for a long time, or any posture that makes you feel stiff. It can help to avoid activities that need a tight grip or put too much pressure on your fingers. Try using equipment that helps to reduce stress on joints, such as easy-turn taps, a pick-up reacher, handrails or raised seats.

3. Try to maintain a healthy weight, as this helps to reduce stress on weight-bearing joints. It can lessen joint pain, and even helps to avoid joint damage.

4. Use your largest and strongest joints and muscles for daily tasks wherever possible. For example, use a bag with a shoulder strap across your back, rather than holding a case or bag in one hand.

5. Try to balance rest with activity. Striking a good balance takes some practice: take breaks as and when you need them, but avoid resting for lengthy periods, as this can cause muscle stiffness.

6. Simplify your work. Plan ahead, organise and create short cuts. At work, for example, try to make good use of break times to change your position, move around and relax.

7. Don't be afraid to ask for help. Take responsibility for yourself and ask for assistance when you need it.

Attending a course or accessing cognitive behavioural therapy has shown to be useful for pain relief, ask your GP for advice.

 

Mindfulness

Mindfulness, meditation and visualisation techniques can help you ease your mind and your body. When you practice these relaxation or mind-diversion methods, they may not directly reduce your pain, but they can minimize stress, which will indirectly relieve your pain. A simple exercise of focussing on 3 things that you like and three things you dislike about an object, situation or place (or person!) can calm your mind and distract from pain. Incorporating this into a regular daily routine is beneficial.  

  • Downloadable introduction to mindfulness

https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/#.Xa7k4m5FyUk

 

Some online resources

https://www.nhs.uk/live-well/healthy-body/how-to-get-nhs-help-for-your-pain/

https://www.nras.org.uk/managing-the-pain-of-rheumatoid-arthritis

https://escape-pain.org/