Chronic pain is very difficult to manage and it can affect your whole life. Simply avoiding the activities that contribute to pain is sometimes not enough to ensure you are pain free. Try a few of these strategies to find out what works for you.
- Soft gentle exercise – a slow walk or a walk in a pool will assist to keep your joints soft and supple. Your muscles will be used and this will assist with their function also. Ensure you don’t walk up a hill or if you are walking in water, ensure that most of your body is submerged in the water up to your waist so that your back and legs don’t have to take all your weight. If you have a pain spasm or ache, stop the exercise, manage your pain and seek medical assistance.
- Gentle stretches on a fit ball – Ensure you are not heavily medicated or have been drinking alcohol. Obtain a fit ball that is the right size for you. When you sit on the ball, your feet should be flat on the floor and your legs are parallel with the floor. Brace your pelvic floor and ensure you feel stable. Ensure you are breathing deeply and maintain your concentration. When you are ready, try some simple exercises such as lifting alternate legs, lifting alternate arms and some light ball bounces. Repeat each exercise 10 times on both sides.
- Gentle Yoga stretches – Ensure you can lie comfortably on the floor. If you cannot get down to the floor, try doing these exercises on a bed. Pull in your pelvic floor and lift one leg straight into the air very slowly and take it as high as you can. Repeat this exercise 10 times for both legs. Do the same exercise with your arms and move as slowly as you can, concentrating on the technique.