MOVE painguide web withcover .pdf

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MANAGING
YO U R PA I N
AN A–Z GUIDE

1

MANAGING
YO U R PA I N
AN A–Z GUIDE

3

4

Resource developed with funding
from the Victorian Government,
and produced by the team at
MOVE muscle, bone & joint health.

MOVE muscle, bone & joint health
would like to thank the following
people for their contributions to this
A-Z guide:

Lisa Bywaters
Information Coordinator

Professor Flavia Cicuttini
Head, Musculoskeletal Unit DEPM,
& Head Rheumatology Unit, Alfred
Hospital

Ornella Clavisi
Research & Knowledge Manager

Dr Anne Daly
Transport Accident Commission,
WorkSafe Victoria, Pain Services
Austin Health

Ben Harris
General Manager,
Policy, Information & Programs
Helen Koutsimanis
Health Promotion Project Officer

Dr Malcolm Hogg
Department of Anaesthesia and
Pain Management, Royal Melbourne
Hospital
Eve Caplan
Jane Cheong
Lesley Hunter
Annie McPherson
Elizabeth Peck
Judy Pullar

© 2017
MOVE muscle, bone & joint health Ltd
ISBN: 978-0-9925452-4-6

Matthew Sutherland

5

Contents

Contents
i Introduction
ii How to use this guide

A 1

H 19

B 5

I 23

C 7

J 25

D 9

K 27

E 11

L 29

F 13

M 31

G 15

N 39

Heat and cold
Help: It’s okay to ask
Hydration: More than H2O

Acceptance: You have pain –
it doesn’t have you
Aids and equipment: Making your
life easier

Information: Take an active role

Breathing: Be conscious of each breath

Journaling: Keep track

Complementary medicine: Working
alongside conventional medicine

Keep connected: Stay in touch

Distraction: Shift your focus

Laughter: The best medicine

Emotions: Let them out
Environment: Your comfort zone

Massage: Not just an indulgence
Medications: Part of a good
management plan
Mindfulness: Be in the moment

Fatigue: More than just tiredness
Flares: Plan ahead

Nutrition: You are what you eat

Goals: Stay focused and motivated
Guided imagery: A tranquil daydream

6

Contents

Contents
O 41

V 59

Ointments, creams, sprays, liniments,
rubs and gels

Visualisation: Use your imagination

P 43

W 61

Pacing: Know your limits
Posture: Strike a pose
Progressive muscle relaxation:
A whole body experience

Weight management:
For a healthy life

Q 49

X 63

Quit smoking: And feel better

Exercise: Let’s get physical

R 51

Y 67

Reduce: Don’t stop
Relaxation: More ways than you think

Your inner voice: Self-talk

S 53

Z 69

Stress: A manageable part of life
Support: Everyone needs it

zzzzzz…Sleep

T 55

More To Explore

Teamwork: There’s strength in numbers

73 Links
74 Help lines
75 Feedback

U 57

Understand: Your pain and your
condition

7

Contents

8

Introduction
If you live with persistent (or chronic) pain, you’re not alone. It’s a common and
complex problem that affects 1 in 5 Australians.


The good news is there are many things you can do to manage your pain.

This A-Z guide will give you new ideas to try and will help you look at things
you’re already doing in a fresh light.
It’s important that you don’t rely on just one thing to manage your pain, but
have a variety of strategies and tools you can call on when needed. This will give
you more control over your pain.
That’s why we’ve provided lots of strategies in this guide for you to sample
and practise.
An important note – many of the treatment options in this guide will require you
to put in some time and effort before you notice long lasting effects. You’ll need
to commit yourself to regular practise, but the rewards are great.




Do. Or do not. There is no try

Yoda – The Empire Strikes Back

i

How to use this guide
This guide is not intended to be read from front to back – although you could
certainly do that.
We think the most helpful way to use this guide is to dip in, scan the contents
and choose where you’d like to start. Each section is its own unique guide with
information, hints and tips.
Make notes in the columns of the guide and add your own thoughts, insights
and experiences. This is your pain journey and pain guide – make it your own.
And if you have feedback on how we can improve this guide for others,
please let us know.
MOVE muscle, bone & joint health
National Help Line 1800 263 265 | move.org.au

ii


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