How do I manage my pain at home while waiting to consult?

So, you've decided to take charge of your pain. You're eager to get advice tailored to your condition. In the meantime, here are our best physio tips for pain management:

Best physiotherapy tips for pain management

What to do for recent and severe pain (24-72 hours since the onset of symptoms)?

See the article on PEACE and LOVE

What to do for pain that appears gradually (over a few weeks or months)?

1. Move as much as possible without significantly increasing the pain.

Moving helps to reduce pain (e.g., taking a walk, doing some stretching, doing your daily activities). As long as the pain level returns to its usual level a few hours after the activity, it will be beneficial for the body to move.

This means that you shouldn't systematically avoid ALL movements when you're in pain. Inactivity is more likely to delay healing than movement. Sometimes, certain conditions even worsen when you remain immobile for too long. You need to trust your sensations in the hours that follow; a momentary increase in pain that doesn't persist until the next day is safe.

That being said, ideally, you'll want to identify the positions or movements that cause the most pain and reduce or modify them temporarily. For example, for an individual who has pain when:

• bending with a rounded back → keep the back straight and bend the knees
• Sitting on the sofa for a long time → sit in a straighter chair or with a cushion
• Turning the head to the right → change the workspace by putting things more to the left so you don't have to turn your head to the right frequently
• Sleeping on your shoulder → change sides and put a pillow under your arm

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2. To sleep better: 

• Favor the back or side position. 
• If you sleep on your side: make sure your pillow is big enough to fill the space between the bed and your head without your neck being bent, and use body pillows or a rolled-up comforter to support your torso in a neutral position (place your legs and arms on either side as if hugging). 
• If you sleep on your back: place a rolled-up blanket under your knees and make sure your pillow isn't too high.

3. Cold or heat

Use cold or heat if it relieves the pain. See this article on cold and heat for more information

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4. Pharmacology

 Your pharmacist can be a valuable ally in determining whether a painkiller, anti-inflammatory, or muscle relaxant would be appropriate for you. Many medications prescribed by doctors for musculoskeletal pain are also available over-the-counter. In many cases, the temporary use of pain medication helps to regain control and reactivate faster, which helps to reduce the total duration of the problem.

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5. Self-care

Taking care of yourself as best as possible: Despite the fact that it is obviously difficult when you are in pain, optimizing your healing also means:

• Having good sleep hygiene
• Drinking enough water
• Eating a balanced diet
• Avoiding substances that could promote inflammation (alcohol, cigarettes, sugar and carbohydrates in large quantities)
• Try to manage stress (meditation, walking, breathing, asking for help when possible).

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