Pain Management
Pain Management Methods:
Non-Drug Methods You Can Use to Manage Your Pain
Relaxation
Simple techniques such as abdominal breathing and jaw relaxation can help to relax your muscles and reduce pain after surgery. When your muscles are tight, there is more pressure on the nerves that transmit pain. This increases the amount of pain you feel.
Slow Rhythmic Breathing for Relaxation is a simple technique you can teach yourself before surgery:
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Breathe in slowly and deeply. |
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As you breathe out slowly, feel yourself beginning to relax; feel the tension leaving your body. |
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Now breathe in and out slowly and regularly, at whatever rate is comfortable for you. |
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You may wish to try abdominal breathing. To do this place your hands on your belly and allow it to expand as you breathe in slowly and deeply. Allow your belly to deflate as you breathe out slowly and deeply. Continue to take slow deep breaths that go all the way to the bottom of your abdomen |
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To help you focus on your breathing and to help you breathe slowly and rhythmically you may say silently to yourself as you breathe in “Breathing In”. As you breathe out you may say to yourself “Breathing Out”. You may shorten this to “In” “Out”. |
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You may try saying silently to yourself “relax” or “peace”. |
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As thoughts arise just allow them to do so and see if you can let go of the thoughts. Imagine that they are bubbles floating away. See if you can develop a different relationship with your thoughts. Realize that the thoughts are not reality. They are just thoughts arising. There is nothing you need to do with them. Just let them go. |
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Continue this exercise for about 20 minutes. At the end of 20 minutes say to yourself “ I am relaxed and alert and ready to continue my day”. |
Use of Ice or Heat
An ice pack or heating device is often helpful in relieving pain. Ask your nurse to see if one of these is appropriate for you.
Other Techniques
You may be aware of other techniques that work for you. Please ask your doctor or nurse about what has worked for you in the past.
For more information, visit the Complementary Alternative Therapy section.
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