Chronic Pain

Written By Jodi Pike

Pain= “An unpleasant sensory and emotional experience associated with or resembling that associated with, actual or potential tissue damage”

Pain is an experience not an object, that is why is doesn’t always show up on imaging (MRI/x-rays). Structural change doesn’t equal pain- your pain changes throughout the day, but your image looks the same.

Pain is an output of the brain and is a protective mechanism. For example, if you place your hand on something hot and burn it, messages from your hand travel to your brain, but it is your brain that lets you know you are in pain. This helps you to protect your hand and place it under cold water.

The pain system is like an alarm system- it warns you if there is fire (damage) or smoke (potential damage). Some smoke alarms are more sensitive than others and cccasionally go off randomly without any smoke or fire.

Poor sleep, inactivity, poor nutrition, stress ect… places your pain system on higher alert to protect you, your system is more sensitive, and you are more likely to experience pain.

Physical Activity

  • Cardiovascular exercise releases endorphins which act similar to morphine, therefore is natural pain relief

  • Strength exercises helps your body to build conditioning and resilience, making sure you are better able to cope with “load”

  • Recommended exercise guidelines: minimum 2.5hrs of moderately intense exercise per week & 2x strength/resistance sessions

  • Ideas: Clinical Pilates, gym, fitness classes, home exercises, walk with friends

  • Build exercise into your day: walk/ride to work, use stairs over lifts, walk on your lunch break, park further away at shopping centres and carry your grocery’s

Nutrition

  • Poor nutrition, smoking/vaping and excessive alcohol intake can increase inflammation in the body and/or slow healing

  • See a dietician  

Sleep

  • Your body needs a good night sleep to rest, repair and recover

  • Recommended 7-8hrs/night for adults, 8-10hrs for teens, 9-11hrs for children

  • Sleep hygiene:

-       Regular bedtime and bedtime routine

-       Limit daytime naps (<30mins)

-       Eat 2 hours before bed, limit sugar, caffeine and alcohol

-       Remove electronic devices from the bedroom, and don’t touch 1/2hr before bed

-       Bedroom should be dark, quiet and comfortable temperature

-       Bed is for sleep and intimacy only

Stress

  • Diaphragmatic breathing activates the parasympathetic nervous system (breathing down into the abdomen, relaxing the chest)

  • Do something you enjoy to relax/de-stress: walk along the beach, listen to music, read a book, take a bath

  • Mindfulness: mindful walk, yoga, Pilates, body scan

  • Meditation (apps: headspace, calm, stop, breathe and think)

Jodi Pike
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Benign Paroxysmal Positional Vertigo (BPPV)