Pain and Stress Reduction

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Achieving pain and stress reduction can make a huge difference to the quality of sleep. Both of these cause significant sleep disruption.

Pain

Night leg cramps and foot cramps can give a painful shock during sleep. Most people experience cramps or spasms occasionally, but they can become more regular and problematic. There are various causes and treatments to provide relief.

Pain relief options

Pain killers - aspirin, paracetamol, codeine with paracetamol and ibuprofen will relieve most pain for short periods. Ibuprofen needs to be taken with food as it can otherwise upset the stomach.

White willow bark - known as "herbal aspirin", this can be bought from good health food stores or a naturopath.

Warm shower or bath - can help the body to relax and consequently relieve pain.

Heat - a hot water bottle or other heated pack (such as wheat-based) is a good way to relieve localized pain.

Cold - sprains are better relieved by a cold pack or crushed ice in a plastic bag. Cover or wrap in a cloth or towel before placing on the injury.

Massage - often relieves aching and painful muscles.

Meditation - this takes practice, but its usefulness is testimony to the role of the brain in pain. To start meditation, it's good to go to a class or buy a guided meditation CD. Great for pain and stress reduction.

Hypnotherapy - especially for chronic pain.

Acupuncture - useful for many types of pain. See a qualified acupuncturist or Chinese medical practitioner.

Exercise - helps to relax and stretch muscles and can be helpful for muscular, back pain and stress reduction.

Essential oils - some have pain-relief properties. A blend for severe pain that can be used for massage or added to a hot bath is:

8 drops of lavender
2 drops of Roman chamomile
5 drops of marjoram

combine this in 30ml of sweet almond oil.

Chronic pain

Chronic pain can be caused by ongoing disease or injury in the body that needs attention, like arthritis or a shoulder injury. The best solution is to find the disease or injury and treat it, if possible. Pain can also be chronic for another reason. Sometimes when a disease or injury occurs, the nerves in the body's pain system are also affected. In these situations, the pain can last long after the rest of the body has recovered. Work with your doctor to determine which of the two kinds of chronic pain you or your loved one has. Some pain doctors are just getting interested in understanding pain and the brain. There should be more understood about this over the next few years. To understand more about the brain and pain, a great book is Norman Doidge's "The Brain That Changes Itself".

Stress

Stress is feeling that life is out of control or pressuring you beyond your levels of physical or emotional comfort. You may be surprised to know how does stress affect health. Living with persistent stress is truly bad for you!

We have various stress reduction techniques to suggest that are practical and really work. Exercise is one of these, but if that word makes you cringe (like me), it's important to realise that not only is your body made to move, but you can actually experience pleasure from the right exercise for you. Find out your exercise personality in the quiz on the exercise reduces stress page.

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