5 (easy, free) things I do every day for pain management

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Last Updated on June 30, 2024 by melissanreynolds

I spend a lot of time sharing about the big, complex things I do to manage chronic pain and fatigue. Those are important, because we need to try to find root causes. But we also need immediate help with pain management.

5 things I do every day for pain management

Today I thought I’d share five things I do every day that don’t cost a dime and you don’t need to go anywhere for (once you’ve learnt them).

Let’s preface this conversation with a few simple facts. These are things I personally do every day. I am someone who’s experienced chronic pain, fatigue and insomnia for over 20 years. In the past 10 years I’ve taken myself from moderate to mild on the Fibromyalgia Impact Questionnaire Rating Scale by doing what I share on this blog.

Watch the video, because once I share about my favourite things – I have quite a lot to say!

The 5 Things I Do For Pain Management Every Day Training

1. Cat and cow pose

This is so wonderful for back mobility. I did this multiple times a day during all my pregnancies. And I still do it daily. You can do it at your desk, on the side of your bed, on the floor or against a wall.

If you’re particularly stiff keep the movements small. Miniscule if needed.

Here’s a tutorial

2. Neck stretches

I do some kind of neck stretch basically every hour. For someone with chronic neck pain and/or headaches it’s a lifesaver.

Try this tutorial here.

Neck stretches are an important part of The Foundations of Yoga for Chronic Pain and Fatigue, join us here. Actually, all of these tools are. I teach you how to start and/or adapt your practice so you can use the tools yoga offers us to improve your quality of life. We work on pose tutorials – the tools you can use any time you need to bring relief as needed. Then we put them together into classes designed for specific purposes.

I follow a framework of Breathe, Stretch, Rest. Because, together, they practically help with pain, fatigue, insomnia, central nervous system overactivation and more. Check it out here.

3. Breathing practices

I adore breathing practices. Why? Because you can do them absolutely anywhere, anytime. You can simply pay attention to your breath for a minute, or perform specific practices such as alternate nostril breathing for a full calming strategy.

I talk a lot about breathing in a lot of places, practice it myself multiple times a day and am doing additional training about it right now (very slowly)!

Try this one minute practice here – yes, one minute is all you need to start!

4. Yoga Nidra Guided Meditation

My absolute favourite for so many more benefits than pain relief. It helps in the absence of good sleep. Functions as a full stop rest break in a good pacing routine. And calms the nervous system.

Download a free yoga nidra to keep

5 easy free things I do daily for pain management

5. Trigger point massage

Myofascial release is very important in fibromyalgia and Myofascial pain syndrome. I must massage active trigger points, stretch, use the heating pad and otherwise be mindful of them most of the day.

Read this post on practical tools to manage trigger points.

BONUS Pain Management Tool: Supported Child’s Pose

Restorative Yoga is a wonderful type of yoga designed for those who were injured or unwell. It’s a wonderful, restful type of yoga that can help us to calm our nervous system and release into rest and digest mode. Try this tutorial here.

The 5 (+1) Things I Do Daily for Pain Management Summary

So these are my favourite things to do daily for pain management. Do they really help with pain? Yes. Gentle movement, breathing, meditation and myofascial release all help me manage. This is done all together with my whole of life protocols too.

It’s not easy. But it is simple. I know it’s easier said than done to try the tools, figure out when to put them into your day and to continue doing them – but this is what I teach in The Foundations of Yoga for Chronic Pain and Fatigue. So if you’d like some help, taught in a brain fog and fatigue friendly manner, then Check out The Foundations of Yoga for Chronic Pain and Fatigue here. I’d love for you to join our team.

TELL US: What are your go-to pain management tools that you use daily?

5 things i do every day for pain management

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