Osteoarthritis affects more and more people each year. 1/3 of people in the UK over the age of 45 have sought treatment for this condition, a chronic degenerative joint disorder which can lead to swelling, stiffness and pain. Treatments can range from physiotherapy and injections to joint replacements. This number is likely to double in the next ten years as our population continues to live longer and due to increasing levels of obesity (Arthritis Research UK, 2013).
Whether you’re at the beginning of your patient journey or you’re waiting for surgery, there are things you can do to help manage your pain from arthritis. Pain nurse specialist, Claire Butler-Madden, highlights some tips for managing chronic pain.
1. Move more
Though it may seem difficult to start with, it’s important for people living with chronic pain to get into being more physically active and moving more. Start small and slowly build your strength. Not only does movement help you get closer to your exercise goals, it brings mental health benefits and can improve your overall health. If you’re not sure where to start, you can try a local walking group like those run by Age UK or find other groups on Route2Wellbeing in Birmingham and Solihull
Did you know that we run a cycling programme for patients with hip arthritis? Cycling against Hip Pain (CHAIN) is an 8-week programme held at Cocks Moors Leisure Centre and is all about learning how to make exercise an enjoyable habit through cycling.
If you’re interested in finding out more, please speak with your GP or your health professional at the Royal Orthopaedic Hospital.
2. Stay mindful
Don’t be fearful of trying mindfulness and relaxation. We know they have a really good effect in helping retrain our brain and help when our nervous system is feeling sensitized.
3. Keep yourself busy
Even if you are still in pain, try and keep yourself busy whether that’s continuing to go to work, volunteer or find local social groups to join. Research shows that people become less active and more depressed when they don't work. Being at work may distract you from the pain and might not make it worse. Talk to your supervisor or boss if parts of your job are difficult to begin with, but stress that you want to be at work if that's the case.
If you have been off work for 4 to 6 weeks, plan with your doctor, therapist or employer how and when you can return. You could go back to work gradually. For instance, you might start with 1 day a week and gradually increase the time you spend at work. You could also agree changes to your job or pattern of work if it helps – a health and safety rep or occupational health department may be useful.
4. Knowledge is power
There are many other resources you can look at to find what tips help you the most, such as Live Well with Pain and Arthritis UK. Here you’ll find more details about pain management techniques like pacing and planning your activities.
5. Aim for plenty of sleep
Getting the right amount of good quality sleep has many benefits for our physical and mental health. Evidence suggests it’s just as important as having a healthy diet and doing regular exercise. It can play a big role in helping you manage a long-term health condition like arthritis as it allows your body to repair damaged tissues, helps improve your immune system and it can help your mental wellbeing.
Here are some tips to help you improve the quality of your sleep:
· If you’re taking naps during the day, avoid sleeping for too long
· Avoid large meals and stimulants like caffeinated drinks, alcohol and smoking before bedtime
· Focus on relaxation before bedtime. You could try reading, listening to music, or relaxation exercises that focus on breathing.
· Take all necessary pain relief before bedtime, this will enable you to get comfortable and aid your sleep process
· If lying in bed awake for ages, get up and do something different until you feel sleepy again. You can also keep a journal to write down worries and stresses, the positives of the day 'brain dump'
There are many resources available to support better sleep. Find out more: Sleep | Improving your sleep when you have arthritis
