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Solution Name:​​ Chronic Pain Relief Plan​​ 


Solution Plan: ​​ 

To prepare for any chronic pain coping technique, it is important to learn how to use focus and deep breathing to relax the body. Learning to relax takes practice, especially when in pain, but it is​​ worth it​​ to be able to release muscle tension throughout the body and start to remove attention from the pain.

  • Try putting yourself in a relaxed, reclining position in a dark room. Either shut your eyes or focus on a point.

  • Then begin to slow down breathing. Breathe deeply, using your chest. If you find your mind wandering or you are distracted, then think of a word, such as the word "Relax," and think it in time with your breathing...the syllable "re" as you breathe in and "lax" as you breathe out.

  • Continue with about 2 to 3 minutes of controlled breathing.

  • Once you feel yourself slowing down, you can begin to use imagery techniques.​​ (Source: Spine Health)

Altered focus​​ 
This is a favorite technique for demonstrating how powerfully the mind can alter sensations in the body. Focus attention on any specific non-painful part of the body (hand, foot, etc.) and alter sensation in that part of the body. For example, imagine your hand warming up. This will take the mind away from focusing on the source of your pain, such as your back pain.

As the name implies, this chronic pain technique involves mentally separating the painful body part from the rest of the body, or imagining the body and mind as separate, with the chronic pain distant from one’s mind. For example, imagine your painful lower back sitting on a chair across the room and tell it to stay sitting there, far away from your mind.

​​ Exercise Regularly

Exercise is vital to longevity and overall health, and its especially important for adults living with chronic pain.​​ 

When done properly, exercise can significantly decrease the severity of chronic pain. 

  • It’s best to combine different types of exercise, including cardio and strength workouts.

  • ​​ Walking and swimming are excellent aerobic activities for people with chronic pain as they don’t stress the body as much as high-intensity workouts, like running, do

  • Typical strength exercises like push-ups and sit-ups aren’t suitable for everyone. Consider investing in a​​ exercise band​​ which allows​​ the adult​​ to work out while sitting or lying in a comfortable position



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