Ways to ease pain

Practical ways to beat pain including relaxation tips, breathing exercises and helplines.

Get some gentle exercise

Breathe right to ease pain

Counselling can help with pain

Distract yourself

Share your story about pain

The sleep cure for pain

Take a course

Keep in touch with friends and family

Relax to beat pain



## Get some gentle exercise

Simple, everyday activity like walking, swimming, gardening and dancing can ease some of the pain directly by blocking pain signals to the brain.

Activity also helps lessen pain by stretching stiff and tense muscles, ligaments and joints.

It's natural to be hesitant if exercise is painful and you’re worried about doing more damage. But if you become more active gradually, it's unlikely you will cause any damage or harm. The pain you feel when you start gentle exercise is because the muscles and joints are getting fitter.

In the long term, the benefits of exercise far outweigh any increase in pain.


::: body-ad-desktop
zones:: 232632,232386,232640
types:: 163
disclaimer:: AD
typeFilter:: native_ad
adCount:: 1

:::


::: body-ad-mobile
zones:: 232632,232386,232642
types:: 5,163
disclaimer:: ADVERTISEMENT
typeFilter:: display/native_ad
adCount:: 1

:::

## Breathe right to ease pain

Concentrating on your breathing when you’re in pain can help.

When the pain is intense it's very easy to start taking shallow, rapid breaths which can make you feel dizzy, anxious or panicked. Instead, breathe slowly and deeply. This will help you to feel more in control of the situation and will keep you relaxed and prevent any muscle tension or anxiety from worsening your pain.


::: body-ad-mobile
zones:: 232632,232386,233460
types:: 5
disclaimer:: ADVERTISEMENT
typeFilter:: display
adCount:: 1

:::

## Counselling can help with pain

Pain can make you tired, anxious, depressed and grumpy. This can make the pain even worse, making you fall into a downward spiral. Be kinder to yourself. Living with pain isn't easy and you can be your own worst enemy by being stubborn, not pacing your activities every day and not accepting your limitations.

Some people find it useful to seek help from a counsellor, psychologist or hypnotherapist to discover how to deal with their emotions in relation to their pain. Ask your doctor for advice and a referral, or read this article on getting access to counselling.


::: body-ad-mobile
zones:: 232632,232386,245869
types:: 5
disclaimer:: ADVERTISEMENT
typeFilter:: display
adCount:: 1

:::

## Distract yourself

Shift your attention on to something else so the pain isn't the only thing on your mind. Get stuck into an activity that you enjoy or find stimulating. Many hobbies, like photography, sewing or knitting, are possible even when your mobility is restricted.


::: body-ad-mobile
zones:: 232632,232386,245870
types:: 5
disclaimer:: ADVERTISEMENT
typeFilter:: display
adCount:: 1

:::

## Share your story about pain

It can help to talk to someone else who has experienced similar pain themselves and understands what you’re going through.

Pain Concern, Action on Pain, Arthritis Care and BackCare all have telephone helplines manned by people with long-term pain, who can put you in touch with local patient support groups.

## The sleep cure for pain

"Many people with chronic pain dread going to bed as that's when the pain is worst," says Heather Wallace from Pain Concern. But it's important to try to stick to a normal sleep routine so you've got the best chance of sleeping through the night.

Also, "sleep deprivation can worsen pain", says Heather. Go to bed at the same time each evening, and get up at a regular time in the morning and avoid taking naps in the day. If sleep problems persist, see your doctor.

## Take a course

Self management courses are free NHS-based training programmes for people who live with long-term chronic conditions such as [arthritis](/health-library/conditions/arthritis) and [diabetes](/health-library/conditions/diabetes/#diabetes) to develop new skills to manage their condition (and any related pain) better on a day-to-day basis.

Many people who have been on a self-management course say they take fewer painkillers afterwards.

The best examples are:

-   Pain Management Programmes
-   Expert Patients Programmes, which are run by local NHS organisations.
-   Pain Toolkit workshops

## Keep in touch with friends and family

Don't let pain mean that you lose contact with people.

Keeping in touch with friends and family is good for your health and can help you feel much better. Try shorter visits, maybe more often, and if you can't get out to visit people, phone a friend, invite a family member round for a coffee or have a chat with your neighbour.

Aim to talk about anything other than your pain, even if other people want to talk about it.

## Relax to beat pain

Practising relaxation techniques regularly can help to reduce persistent pain.

There are many types of relaxation techniques, varying from breathing exercises to types of meditation.

Ask your doctor for advice in the first instance. There may be classes available locally or at your local hospital's pain clinic.


error

 There was an error when submitting your feedback – have a screen break then try again in a few minutes.

Oh no, something’s gone wrong

ANY COMMENTS OR SUGGESTIONS?

initial

This isn’t helpful

This isn’t relevant

Something is wrong

This isn’t accurate

Please select one.

loading

success

We're listening – we use your feedback to improve your experience, and make our content more helpful.

Thank you for your feedback

References

Healthily's medical team

Article information

All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. View more details in our <a href="/safety" target="_blank" rel="noopener noreferrer">safety page</a>, or read our <a href="/legal/editorial-policy-principles" target="_blank" rel="noopener noreferrer">editorial policy</a>.

Whether your pain has just come on or you’ve lived with it for years, these tried-and-tested self-help steps can bring you relief. (Ways to ease)

Whether your pain has just come on or you’ve lived with it for years, these tried-and-tested self-help steps can bring you relief.

Ways to ease pain - Healthily

Get help with this

Self-care