November / December 2000 Table of Contents
In this Article
I'm tired all the time — doing any activity seems to be an effort
How much activity should I try to do?
Some people think the pain is just in my head, is this true?
Life is frustrating and discouraging when you are unable to do the things that are important to you and that you enjoy.
When chronic pain limits your ability to:
- take care of yourself,
- participate in paid or unpaid work, or
- enjoy your leisure time; e.g. hobbies, sports, or spending time with family,
then it's time to learn new ways of "doing things" from an occupational therapist.
Occupational therapy helps you with the skills for the job of living with pain — to help you regain your previous lifestyle. You will learn new strategies that you can use along with other treatments suggested by other health professionals.
I'm tired all the time — doing any activity seems to be an effort
Pain can prevent you from getting a good night's sleep and can lead to poor sleep habits. Being tired effects your ability to function and can even lead to personality changes. An occupational therapist (OT) will talk with you about…
Your sleep position
Changing your sleeping position and the use of pillows can help to keep pain from disturbing your sleep.Pacing yourself
People tend to save all their energy for the necessary activities and then are too tired for those activities they enjoy most. An OT can show you energy saving techniques and how to balance your activities throughout the day.A regular exercise program
Even a simple walking routine can reduce stress and tension which promotes relaxation and sleep.
How much activity should I try to do?
The answer to this question is a very individual one. You and your occupational therapist (OT) will talk about all the factors. However, below are some of the ways in which your program could be set up.
Set reasonable goals
It takes time to manage your pain, i.e. to know what activities you can and cannot do, and to learn new ways to do them. Setting up a step-by-step plan will help you to work through the stages and see your progress.Gradually increase your activities
Some people feel that if it hurts they are harming themselves more. In fact, by being less active, your muscles weaken and your endurance is reduced which can further increase your pain. An occupational therapist suggests ways to gradually build your strength and endurance for daily activities.Change the way you do things
The way you perform leisure and household duties may also aggravate your injury. Modifications to these activities may be recommended.Occupational therapy "on the job"
A visit to your worksite helps an OT to better understand the difficulties you are experiencing and to make realistic recommendations. For example, a gradual return to work such as working part-time and eventually increasing to your regular hours may be a solution.
Some people think the pain is just in my head, is this true?
Chronic pain is any pain that lasts beyond the normal healing period and is not responsive to the usual methods of pain treatment (IASP, 1994*). It can get you down. For some people, it can even lead to severe stress and depression.
Changing the way you think and feel about the pain can help you to live with it and to reduce the pain over time. Relaxation techniques and choosing other ways to look at your pain, will reduce stress and tension. An occupational therapist can review these strategies with you.
Help is available
Pain management usually involves a team of health professionals. An occupational therapist, as part of this team, will help you to take control, manage the long term effects of pain,and lead a productive, active and fulfilling lifestyle.Join a support group
Try the North American Chronic Pain Association of Canada (NACPAC), for a list of support groups: www.chronicpaincanada.org or
1 (800) 616 PAIN (7246).
Get a good nights rest!
- Avoid drinking or eating foods with high sugar
or caffeine levels.- Don't exercise within one hour of your bedtime.
- Keep a good sleep routine, going to bed and rising at the same time each day.
Oh my aching back!
- Using a stand-up vacuum and bending your knees can prevent further injury and back pain.
Many thanks to the Alliance of Community Occupational Therapists in B.C. and Dr. Anita Unruh from Dalhousie University for her valuable contributions and assistance in the review of this material.
* International Association for the Study of Pain
November / December 2000 Table of Contents
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