Managing Pain During Lockdown

Lockdown has now been extended for another 3 weeks, with many disabled people only part way through their 12 weeks of isolation. As this bizarre and frightening time starts to become the norm, some people have reported higher pain levels than normal.

I don’t pretend to be an expert with all the answers, but this is something I too am experiencing. I know stress can be a major trigger for some people and it’s safe to say the current situation will be challenging. The mixture of reduced movement, the constant change and feeling anxious for a wide range of reasons, it is not surprising that many of us with a chronic pain are experiencing a flare up.

Unfortunately, this post isn’t the secret to less pain, nor is it a one-fits-all approach. I mainly want to offer some suggestions about how you could manage your pain levels during the lockdown (and beyond).

1. Maintaining physical and mental health

Ensuring you have a range of methods that can offer an element of pain relief can be reassuring. This might be things that you have done previously, or something new you could give a go.

Gentle exercise and stretches

If you’re anything like me, you probably have a physiotherapy plan that has been gathering dust for far too long. If not, give yourself a pat on the back! However, if you find a form of exercise that suits you, it is easier to implement it into your routine.

Disclaimer: Exercise isn’t beneficial for everyone, please listen to your own body and don’t push yourself too far.

Gentle stretches can be a great way to ease tight muscles and protect your mobility. If you are finding this difficult, doing them after a hot bath is always a good shout! Alternatively, you could have a look at some sitting exercises which can be done on a chair or wheelchair.

Something I have started to get into is yoga. I find this is great for stretches, as well as working on balance and strength. Even if I’m not very good! There are so many beginner videos on YouTube which has been helpful, as well as apps. Also, there are some amazing wheelchair yoga videos from WheelPower that you should definitely have a look at!

Looking after your wellbeing

Wellbeing is a buzz word that has been circulating for a while now, but stay with me. There are many small thing you can do that will have an impact on your mood and health.

The Physiotherapy Pain Association have a page for pain management with resources for mental wellbeing that has been designed for people with chronic pain during the pandemic. Similarly, CP Sport have advice on nutrition and exercise which could easily be applied to everyone, disabled or non-disabled.

Here some other things which you might want to try:

• Journaling (your day, thoughts, gratitude, aspirations, goals…)
• Mindfulness
• Breathing exercises
• Connecting with others

If you want to know more about managing during the COVID19 outbreak, there is a free course on coping during the pandemic which covers a range of topics.

2. Managing your symptoms

A period of self isolation doesn’t mean all conditions and medical needs cease to exist. Yet we might need to adjust the way we manage our symptoms or just a remind to keep up this element of normality.

Medication

If you take medication frequently, being able to access this can ensure you symptoms are managed. It is still possible to collect your medication from the pharmacy, but you might consider an alternative during lockdown.

Using an online tool or app can also give you more control over your prescriptions. For example: 

• Your medication can be delivered to you
• Placing an order when you need medication, instead of receiving more than you need
• Changing pharmacies if you move house

The NHS have a list of online services for repeat prescriptions, or you can call your GP and check which service they use.

Medical care is still available

If you do become unwell then please do not hesitate to contact your GP or call 111. Your health is still important and you deserve support, just like everyone else.

Your GP should be able to do a telephone or video appointment if you need extra support. If you need to see a dentist the NHS have information on dental emergency and out-of-hours care.

3. Take it easy

It is okay if you are finding this overwhelming and scary — because it is. It may take a while for you to be able to get into some kind of routine, and that is okay. It’s your physical and mental wellbeing that is fundamental. Allow your body and mind the chance to adapt and try not to pressure yourself.

Try and make sure you take at least an hour a day for yourself. Maybe you could write a list of relaxing things you can do. For example:

• Scented candle, cosy blanket and a comfy place to sit or lie
• Things that can aid as distraction (books, colouring, films, crafts…)
• Getting some fresh air if possible

Take each day as it comes, stay safe and look after yourself. You’ve got this!

~ Chloe x