Aches & Pains. Managing... SELF-CARE ESSENTIALS. Back Pain Headaches Abdominal Pain Managing Pain

Transcription

1 Managing... Back Pain Headaches Abdominal Pain Managing Pain SELF-CARE ESSENTIALS A Simple Gide to Managing Yor Health Care and Living Well

2 [2] Managing aches & pains... Back Pain Abot Back Pain Eighty percent of s will experience back problems at some point in or lives. Back pain is ranked second only to headaches as the most freqent case of pain, and tops the list of workplace injries, casing more lost time, disability, and lost dollars than any other workplace injry. Or backs are a careflly engineered network of bones, tendons, ligaments, and nerves that help balance and bear the weight of or bodies and the loads we carry. Any minor damage or imbalance to this delicate system can stress mscles and joints, casing pain and injry. A lifetime of poor postre, poor lifting, bending and reaching, and twisting activities can gradally weaken yor back s spportive strctres as well as case pain and injry. Risk Factors for Back Pain Being overweight. Yor back has to spport too mch weight when yo re carrying extra ponds. Poor mscle tone. If yor mscles are not well toned, they can t meet the challenge when yo ask something extra of them. Poor postre. Poor postre creates bodily stress, which can reslt in pain. Improper lifting. Heavy lifting, carrying children, as well as occpational lifting can case injry. Desk jobs/compter se. Or bodies don t thrive sitting for long periods of time hnched over keyboards or other workspaces. Unhappiness. Researchers have fond that general dissatisfaction with or social and economic sitations can doble or triple the risk of low back pain. With all these risk factors, it s no wonder so many of s sffer from back pain. Bt it s not a part of life yo have to passively accept. Read on to learn a little more abot back pain inclding symptoms, home treatment, when to see a doctor, as well as how to prevent back pain in the first place. Signs & Symptoms Most back pain is the reslt of strained or overworked mscles and ligaments (other cases may inclde arthritis, osteoporosis, and rinary tract infections). The most common symptoms of simple back sprains and strains are listed below. They inclde: Mscle spasms Stiffness Cramping Pain that develops qickly or over a long period of time Pain that s aggravated by specific or repeated movements Back pain is ranked second only to headaches as the most freqent case of pain, and tops the list of workplace injries. 82

3 [3] A Self-Care Essential Crnch Time. To ease pain in the back, try strengthening yor stomach mscles by doing crnch type sit-ps. Here s how to do them properly. Lie flat on yor back. Sit p far enogh to lift only yor pper back off the floor not yor whole pper body. Go slowly. Moving slowly forces yor stomach mscles to work harder. Doing crnches properly (going slowly and not sitting p all the way) can strengthen yor stomach mscles, and may provide some mch needed relief from back pain. Check with yor healthcare professional before taking on an exercise program. When to Seek Care There are some tell tale signs indicating that yo re experiencing something more serios than a simple backache. See a healthcare provider if yo experience any of the following conditions. w If the back pain is extremely severe, spans the width of yor pper back, and came on qickly with no apparent case (these conditions can be a sign of more serios isses than jst back pain) w If the pain started near yor chest and moved to yor pper back (this may be an indication that yo are experiencing a heart attack) w If the pain in yor back is severe and was broght on by a specific injry or fall w If yor back pain is accompanied by weakness or nmbness in yor legs w If back pain is followed by bladder or bowel control problems Home Treatment Becase most back pain is the reslt of minor mscle and ligament sprains and strains, the majority of back pain can be treated simply and inexpensively in yor own home. If yo re experiencing minor back pain, try some of the following strategies for relief. Rest! At the first sign of back pain, stop what yo re doing to prevent aggravating the sitation, and stretch lightly. For acte pain, rest on a firm mattress for 48 hors. Thereafter, avoid activities that hrt, bt don t stop moving entirely. Inactivity may case yor mscles to weaken and cold prolong the healing process. Apply ice. After an injry, immediately apply ice (wrapped in a towel) several times a day for p to 20 mintes at a time. Once acte pain has sbsided, sally within the first two days, apply heat sing a heating pad or hot water bag for approximately 20 mintes per session. Massage. Massage can increase circlation and flexibility, redce tension and pain, and help relieve mscle spasms. Use stress redction techniqes. Many healthcare providers believe back pain has a lot more to do with stress than strctral problems. Use relaxation tapes, hmoros movies, meditation, and other stress redction methods while yo recperate. Medicate. Take an over-the-conter, nonsteroidal, anti-inflammatory medication sch as aspirin or ibprofen (Advil), which redces inflammation in the joints and mscles, as well as helps to relieve pain. Acetaminophen (Tylenol) is another great pain reliever. Contined on the following page... w If yor pain or stiffness persists past two weeks of home treatment or if yo are nable to stand erect w If the pain is in a bone or joint and persists for more than three days More than 65 million Americans experience low back pain every year. 83

4 [4] Managing aches & pains... Back Pain Freqently Asked Qestions Take a look at the following freqently asked qestions they ll help yo frther nderstand this condition, and better care for yorself and yor family. Contined... What abot alternative therapy? Nontraditional therapy is becoming more widely accepted these days. It wasn t long ago that chiropractic treatment was viewed as an alternative therapy. Now these specialists are a common part of the back care landscape. Other alternative therapies have received praise from sfferers, too. The choice is p to yo. Do I need srgery for my bad back? No, not sally. More times than not, yor back pain can be treated withot going nder the knife. However, some conditions, like a herniated disk, may benefit from srgery. Even still, herniated disks may heal on their own. Bottom line yo shold careflly consider yor options, and then consider them again, before thinking abot srgery. I sit at a desk all day. Am I at risk for back pain and injry? Yes. It s a common misconception that physical laborers and constrction workers are at a higher risk for back injries. The fact is, those individals in sedentary jobs are at risk for back injry, too. Exercise and reglar movement are important factors in maintaining a healthy back. How can I arrange my office environment to protect my back? A chair with good back spport and height adjsters that allow yo to keep both feet flat on the floor can do wonders to keep yor back in a healthy state. If yo don t have an adjstable chair, try to se a chair with a simple straight back whenever possible. Also, when it comes to yor desk, arrange items (phone, keyboard, monitor, etc.) where yo won t have to twist and trn excessively to access them. Will my back pain ever go away? There s good news and bad news. First the good news. With proper self-care and good prevention techniqes yo can be well on yor way to fighting off back pain. Now the bad news. Considering that 80 percent of Americans experience back pain at some point in their lives mch of it recrring yo may never get rid of back pain altogether. That s why it s important to practice the prevention tips inclded in this section and keep doing them even when yo re feeling better. A chair with good back spport and height adjsters that allow yo to keep both feet flat on the floor can do wonders to keep yor back in a healthy state. [24] Colds & Fl 84

5 [5] With 60 percent of the poplation now obese or overweight, reports of back pain will almost certainly be on the rise. Prevention Once yo ve experienced an acte episode of back pain, yo re five times more likely to sffer another episode. Yo can redce this risk and the risk of back pain in general by making some of the important lifestyle changes otlined below be sre to work with yor healthcare provider in advance to ensre yor health and safety.. Exercise and control weight. Exercise is one of the best weapons against back problems. Aerobic exercise sch as walking, swimming, jogging, or bicycling will help yo control yor weight, enhance yor overall fitness, redce stress, and improve yor aerobic capacity. Eating right helps control excess weight, which increases stress on yor back casing or aggravating back pain.. Stretch. Proper stretching redces the risk of injry by warming p tight mscles, increasing circlation, and maintaining flexibility. It s important whether yo re going ot for a jog, or jst getting ready to do chores arond the hose.. Strengthen yor back. Doing exercises to strengthen yor lower back as well as other spporting mscles will help redce wear and tear on yor back, and make yo less prone to other injries. Before starting a new exercise program, conslt a healthcare professional who can help yo develop a personalized plan of yor own.. Maintain good postre. Poor postre while sitting and standing (sloching or standing with a swayback) exaggerates yor back s natral crves and pts nnecessary strain on yor back. Stand and sit p straight by plling in yor stomach mscles, pshing sholders back, and keeping yor feet flat on the grond when sitting. The 10-Minte Home Stretch Keeping a healthy back means incorporating stretching into yor daily rotine. Here are a few key exercises to concentrate on. Remember, never stretch cold mscles. Make sre to get some blood flowing first by walking or doing some qick deep knee bends or jmping jacks for approximately 60 to 90 seconds. Exercise #1: Knee to Sholder Lie on yor back with yor knees bent, feet flat on the floor, and arms at yor sides. Grasp yor right knee and gently pll it p toward yor right sholder. Retrn to the starting position and repeat the exercise with yor left leg. Exercise #2: Seated Trnk Flexion Sitting near the edge of a chair, spread yor legs and cross yor arms over yor chest. Tck yor chin and slowly crl yor trnk downward. Relax. Uncrl slowly into an pright position, raising yor head last. Exercise #3: Press Up Lie on yor stomach with yor hands in position as if preparing for a psh-p. Slowly lift yor torso while keeping yor hips and legs down and in contact with the floor. Raise yor torso, slowly increasing the lower back crve to a point where yo feel a stretch, then lower yorself back down to the starting position. Repeat. 85

6 [6] Managing aches & pains... Headaches Abot Headaches If yo sffer from reglar headaches, yo re not alone. Nearly 90 percent of the poplation has had at least one headache in the last year, and many sfferers experience not only the pain, bt also the diminished qality of life, and ot-of-pocket expenses, which add p fast. In fact, it is estimated that Americans spend more than $4 billion each year on over-the-conter pain relievers to ease their headaches. The good news is that in the last 20 years, medical research has identified new insights into pain management. The new nderstanding has led to advances in treatment and renewed hope for longtime sfferers. typically associated with a dll, aching pain that affects both sides of the head. Migraine headaches. The second most common type of headache, migraines affect approximately 28 million Americans. Migraine headaches typically affect one side of the head, have a plsating or throbbing sensation, and are often accompanied by nasea or vomiting and sensitivity to light and sond. Signs & Symptoms Tension or Migraine? Now that we know a little more abot the two main types of headaches, let s learn abot each in detail, getting a better grasp on the symptoms associated with each. The following symptoms will help yo better distingish between tension headaches and migraine headaches. Tension Headache Mild to moderate pain or throbbing in the forehead, above the ears, or near the back of the head Accompanied by neck and sholder pain Begins gradally, sally near mid-day May last anywhere from 30 mintes to several days Accompanied by irritability, troble concentrating, and sensitivity to noise and/or light Types of Headaches Althogh there are different types of headaches 150 to be exact tension headaches and migraine headaches are the most common. Tension headaches. Tension headaches are experienced by as many as 90 percent of adlts, and are the most common kind of headache. Also known as mscle contraction or stress headaches, tension headaches are Migraine Headache Moderate to severe pain, often affecting only one side of the head Blrred vision Nasea, vomiting, and pset stomach Dizziness Fatige Loss of appetite Extreme sensitivity to light and/or sond Nearly ninety percent of the poplation has had at least one headache in the last year. [24] Colds & Fl 86

7 [7] A Self-Care Essential Three Tips for Fighting Migraines. The severity of migraine pain has led people to explore a variety of treatment options. Here are three treatment options yo may want to consider if yo re dealing with migraine pain. Icing: Resable ice packs wrapped arond the head may help soothe pain. Massage: Have someone gently rb the mscles in yor neck, back, and temples. Relax: If yo can master one of the many relaxation techniqes (meditation, gided imagery, etc.), it may redce stress and relieve pain to some degree. Remember, when it comes to migraines, do what works best for yo. Conslt with yor healthcare provider and experiment catiosly to redce pain. When to Seek Care There are times when yor headache becomes more than jst an annoyance. Severe headaches that are long-lasting and accompanied by some of the symptoms listed here can be a sign of a more serios condition. See yor healthcare provider right away if yor headache incldes any the following characteristics. w If the headache is accompanied by fever, stiff neck, confsion, seizres, doble vision, weakness, nmbness, or difficlty speaking and/or nderstanding Home Treatment There are a nmber of ways yo can help to ensre headaches don t take yo ot of the game. The following sggestions can help yo take control of a headache before it takes control of yo. Try taking an over-the-conter pain reliever sch as acetaminophen (Tylenol), aspirin (Bayer), ibprofen (Motrin), or naproxen (Aleve) as soon as yo feel that a headache is coming on. Be sre to follow label directions to prevent rebond headaches. When yo feel a headache coming on, retreat to a dark, qiet place and relax. Often times, a small nap can relieve yor headache. Massage yor own sholders or neck, or have someone give yo a hand. Place a cool, wet towel or cold pack on the location of yor headache or forehead. Do not apply heat it tends to intensify headaches. Contined on the following page types of headaches have been identified, bt tension and migraine headaches are by far the most common. w If the headache is severe and cannot be relieved with home treatment w If yor nexplained headaches contine to occr more than three times a week w If yor headaches strike sddenly or severely w If headaches occr dring or after physical exertion, sexal activity, coghing, or sneezing w If yor headaches awaken yo from a sond sleep or are worse first thing in the morning 87

8 [8] Managing aches & pains... Headaches Contined... Freqently Asked Qestions Take a look at the following freqently asked qestions they ll help yo frther nderstand this condition, and better care for yorself and yor family. Can headaches be prevented? Althogh not every headache can be prevented altogether, paying attention to things like redcing stress, exercising reglarly, qitting smoking, and avoiding headache triggers, can help yo redce the freqency and severity of yor headaches. I ve heard that relaxation exercises can help treat headaches. What types of relaxation methods are recommended? Using relaxation techniqes like rhythmic breathing, deep breathing, visalized breathing, progressive mscle relaxation, listening to msic, and gided imagery can be a big help for those sffering from tension headaches. Keep in mind, however, that there is no perfect recipe for relaxation; yo ll have to do what works best for yo. What are rebond headaches, and which medications are most responsible for casing them? Rebond headaches are constant, low-grade headaches that often will not go away. It is thoght that the se of common over-the-conter medications when taken in large qantities and over a long period of time can case rebond headaches. Aspirin, acetaminophen, Anacin, and Excedrin, can be very effective when taken as directed, bt be carefl not to overdo it. I ve heard that certain foods and beverages can trigger headaches. Which ones shold I look ot for? Alcohol especially beer, whiskey, champagne, and red wine can case headaches becase of the imprities it contains, and becase alcohol increases blood flow to the brain. Cold foods like ice cream or cold beverages may also trigger headaches. Yo may also want to watch ot for food additives like nitrates, which can dilate blood vessels and bring abot headaches in some people. Are migraines hereditary? Yes. Unfortnately, migraine headaches rn in families. It s been estimated that if one parent has a history of migraines, the child has a 50/50 chance of having migraines as well. If both parents sffer from migraines, then there s a 75 percent chance that the child will have migraines, too. What abot caffeine, is it good or bad for my headache? It appears to be both. According to some researchers, caffeine is good for yor headache. A widely accepted sbstance for treating headaches, caffeine has been fond in many prescription and over-the-conter headache medicines. According to some research, caffeine makes pain relievers 40 percent more effective in treating headaches. Too mch caffeine, however, (for example taking medication and drinking excessive amonts of coffee) may increase yor chances for rebond headaches. [24] Colds & Fl 88

9 [9] Prevention Most wold agree, an occasional headache is probably jst a fact of life. That being said, nobody shold have to deal with freqent and severe headaches. The following prevention techniqes shold be employed if yo d like to cope more effectively with headaches.. Redce emotional stress. Take time to relax before and after stressfl sitations (headache triggers) that have cased headaches in the past.. Redce physical stress. Be sre to get plenty of rest each night so yo are better prepared to face stress each day. If yo sit at a desk, stretch often. Become aware of jaw clenching and tightness in the neck and sholders and work to eliminate these habits.. Exercise on a reglar basis. Try to get at least 30 mintes of moderate exercise on most days of the week.. Keep a headache diary. Even thogh it may be a hassle to write down when yor headaches occr, sspected triggers, the severity and location of the pain, and any other related symptoms, doing so can help yo learn more abot yor headaches, and hopeflly, prevent them in the ftre. 89

10 [10] Managing aches & pains... Abdominal Pain Abot Abdominal Pain Most abdominal pain is not serios, althogh it can be extremely ncomfortable. Diarrhea, constipation, and excessive gas are common cases of abdominal pain. Fortnately, these conditions can be treated at home sing simple self-care techniqes. Treatment depends on which of these conditions yo are experiencing. Signs & Symptoms Oftentimes, the symptoms of diarrhea, constipation, and gas can be similar, and may even be experienced together. Take a closer look at the symptoms otlined here to determine which condition yo may be experiencing. Diarrhea More than three or for loose, watery stools per day Cramping or pain in the abdomen Bloating Constipation Difficlty passing stools Firm, hard bowel movements Cramping and pain in the rectm Gas Rmbling in the stomach Excessive flatlence (more than 20 per day) Inability to pass gas Bloating 90

11 [11] A Self-Care Essential Remember the Two-Hor Rle. Abdominal pain is often linked to food poisoning remember the two-hor rle. Leaving food at room temperatre for more than two hors is dangeros bacteria grow rapidly between 40 F and 140 F. Remember to refrigerate leftovers immediately after eating. Use shallow containers to speed cooling. Also, the USDA recommends that food left in the fridge for more than three to five days be discarded. When to Seek Care Most abdominal pain is more of an annoyance than a serios medical condition. However, there are times when yor condition may indicate the presence of a more serios health problem. Seek medical attention if yo re experiencing any of the following symptoms. Diarrhea w If yo have diarrhea that lasts longer than one week wif yo become dehydrated symptoms inclde little or no rination, weakness or dizziness, and an excessively dry moth w If stools are bloody wif yo have a fever of F or higher with diarrhea Constipation w If stools are thin and pencil-like (can indicate the presence of a tmor in the lower bowel) w If yor constipation lasts longer than three weeks w If stools are bloody w If yo are reliant on laxatives for bowel movements Gas w If yor gas is accompanied by crshing or sqeezing chest pain (possible sign of a heart attack) w If gas is associated with pain that spreads to the pper abdomen, back, jaw, or arms (possible sign of a heart attack) w If yor gas is accompanied by severe, steady pain in the pper abdomen Home Treatment Home treatment for most abdominal pain is relatively straightforward, and most often involves taking an over-the-conter medication to relieve symptoms. Diarrhea Drink eight, 8 oz. glasses of water or other clear flids sch as clear soda, jices, or tea each day. As yor diarrhea clears, add semisolid and low-fiber foods to yor diet. Avoid dairy prodcts, fatty, or seasoned foods. Stay away from caffeine and nicotine. Try an over-the-conter medication sch as Pepto-Bismol or Imodim. Contined on the following page... There s no single way to prevent gas altogether, bt paying close attention to what yo eat, and how yor body reacts to it, is a good first step. 91

12 [12] Managing aches & pains... Abdominal Pain Contined... Home Treatment (Contined) Constipation Eat on a reglar schedle if possible, and consme more high-fiber foods sch as frits and vegetables. Drink eight, 8 oz. glasses of water or other clear flids sch as clear soda, jices, or tea each day. Increase yor level of physical activity. Gas If necessary, try a laxative sch as Metamcil or Milk of Magnesia. (Be sre to follow label directions as excessive se of laxatives can actally be harmfl and make yor constipation worse). Avoid eating spicy or fatty foods. Eat slowly, and avoid excessive air intake. Ct down on carbonated drinks and beer. Avoid lying down immediately after eating. Increase yor level of physical activity. Try an over-the-conter medication sch as Gas-X to relieve symptoms. Freqently Asked Qestions Take a look at the following freqently asked qestions they ll help yo frther nderstand this condition, and better care for yorself and yor family. I hear that a normal person has a bowel movement at least once a day. Is this tre? No. In fact, anywhere from three times a day to three times a week is considered normal. What yo shold be most concerned with is what is most normal for yo. Yor bowel freqency may change slightly from time to time, which is nothing to worry abot. Drastic changes, however, may be case to seek medical advice. What s the best way to prevent gas? There s no single way to prevent gas altogether, bt paying close attention to what yo eat, and how yor body reacts to it, is a good first step. Watch also what yo drink. Carbonated drinks sch as soda and beer can case gas. Be sre to get plenty of exercise, as this will help yor body eliminate gas in a healthy, natral way. I tend to get traveler s diarrhea every year. How can I avoid it? Traveler s diarrhea is common among international travelers (in fact 20 to 50 percent of these travelers will experience traveler s diarrhea). Bt traveler s diarrhea is not jst limited to international travelers; anyone is at risk if eating ndercooked food from street vendors and even food at bffets. In all of these conditions, bacteria are present and can case traveler s diarrhea. Simply stated, watch what yo eat when yo travel to avoid traveler s diarrhea. Increasing physical activity may help abdominal pain 30 mintes of moderate exercise most days of the week is the recommended amont. 92

13 [13] Prevention Many abdominal pains, especially those cased by diarrhea, constipation, and gas, can easily be prevented by following a few simple lifestyle gidelines. To redce yor incidence of abdominal pain, try the following:. Eat a well-balanced diet that incldes plenty of frits and vegetables, as well as many high-fiber foods.. Be sre to get plenty of flids, inclding eight, 8oz. glasses of water each day to remain flly hydrated.. Ct down on carbonated beverages sch as soda or beer.. Avoid chewing gm (sometimes cases yo to swallow air).. Avoid eating spicy, seasoned, or high-fat foods.. Increase yor level of physical activity 30 mintes of moderate exercise most days of the week is the recommended amont. What Cases Ulcers? For years, stomach lcers were a mystery nobody really knew what cased them. Some thoght it had mch to do with diet, while others believed excessive smoking and drinking was the clprit. And almost everyone sspected stress. As it trns ot, everybody was right almost. While lifestyle factors, sch as those mentioned above, make lcers more likely to appear, lcers are actally cased by a bacteria named H. pylori. Some lcers are also cased by overse of aspirin and other over-the-conter pain relievers. An lcer is a sore in the lining of the digestive track that can be qite painfl. Brning pain in the abdomen is freqent with an lcer, as are dark, red stools cased by bleeding in the stomach. If yo sspect that yo have an lcer, make an appointment to see yor healthcare provider. He or she can provide a treatment regimen that s right for yo. Of corse, prevention is always the best rote to take. Make lcers less likely by qitting smoking, limiting alcohol se, and watching the amont of over-the-conter pain relievers yo consme. Is Yor Stomach Pain Appendicitis? Appendicitis is an inflammation of the appendix, a small, hollow sac attached to the large intestine. The appendix is located in the lower right area of the abdomen. Fortnately, a very specific seqence of events will sally occr if yo have appendicitis. If appendicitis is the case of yor pain, the first symptom yo will most likely experience is pain near the belly btton or jst below the breastbone. Next, yo may experience nasea and vomiting. Yo may also lose yor appetite. The third symptom yo will most likely experience with appendicitis is pain in the lower, right corner of yor abdomen. Finally, yo will experience a fever between 100 F and 102 F. Remember, these are the classic signs and symptoms of appendicitis if yo sspect yo have appendicitis, contact yor healthcare provider right away. 93

14 [14] Managing aches & pains... Managing Pain Abot Managing Pain Pain is a well-known fact of life, and for many of s, an all-to-common occrrence in daily living. Pain is actally a warning signal or body s way of telling s something isn t qite right. Withot pain, we wold have no way of knowing abot serios, medical conditions ongoing in or bodies, and treatment of these conditions cold be significantly delayed. General pain comes in two varieties acte and chronic. Acte pain can sally be diagnosed and treated, and is sally confined to a given period of time and level of severity. Examples of acte pain inclde ctting yor finger, or bmping yor head. Chronic pain persists over a long period of time and is resistant to most medical treatments. Chronic pain severely limits life enjoyment. Examples of chronic pain inclde arthritis, backaches, and sometimes conditions that are difficlt to identify. Managing Yor Pain There are literally hndreds of techniqes sed to manage pain. Three of the most common and niversally accepted methods are discssed here. Keep in mind, when it comes to managing yor pain, work with yor healthcare provider to determine which strategy works best for yo. Pain Relievers/Medications (analgesics) Common pain relievers inclde sbstances like ibprofen, acetaminophen, and aspirin. These sbstances can be effective in treating both acte and chronic pain if sed according to label directions. Common pain relievers work by blocking the prodction of prostaglandin (prass-tih-glan-din) a chemical that tells the brain the location and severity of the pain. Physical Therapy If yo have chronic pain, or are recovering from an accident or medical procedre that cases bots of acte pain, yo may benefit from seeing a physical therapist. A physical therapist is a highlytrained professional who works with individals to redce pain throgh range of motion exercises, stretching, strength training, and general exercise. If yo think yor pain may be redced by working with a physical therapist, ask yor healthcare provider abot a referral. Exercise A specifically prescribed exercise regimen is increasingly becoming a part of most healthcare providers recommendations for the treatment of pain. Becase many types of chronic pain are linked with tense, weak mscles, exercise even light exercise has proven itself effective in contribting to an overall sense of well-being by improving blood and oxygen flow to the mscles. It s important, however, that yo follow yor healthcare provider s specific recommendations to avoid frther injry and greater pain. 94

15 [15] A Self-Care Essential Rnning Hot and Cold. Finding relief from chronic or acte pain may sometimes be as simple as applying heat or cold to the affected area. Try sing an ice pack to redce pain related to inflammation. Using a heating pad or a water bottle to apply heat to an affected area shold help relieve mscle tension and cramps. Apply heat or cold as needed for 20 mintes at a time. Yo may find that either heat or cold works better for yor pain management. If so, stick with it. When to Seek Care Acte Pain Becase acte pain is often associated with specific medical conditions, when to see a healthcare provider depends on the type of condition yo re experiencing. Do some research and speak with a healthcare professional to learn more. Keep in mind that sdden, severe pain the worst pain yo ve ever experienced is always a medical emergency, and reason to call 911. Chronic Pain If yo re experiencing chronic pain, contact yor healthcare provider in the following sitations. w If yor pain has lasted for more than three months w If yo are feeling depressed and having a hard time enjoying life experiences w If chronic pain is keeping yo p at night w If yo have recovered from an illness, yet pain associated with the illness lingers Three Tips for Finding Relief 1Learn Abot Yor Condition There s no sbstitte for being well-edcated abot the cases of yor pain and how to manage it. Several resorces exist friends and family, online resorces, and yor healthcare provider that can help yo learn all yo need to know abot yor condition. 2Commnicate Clearly With Yor Healthcare Provider Finding a healthcare provider dedicated to helping yo manage yor pain is jst as important as clearly commnicating the details of the pain yo re experiencing to that healthcare provider. Be bold in yor commnication, write down qestions before visiting the office, and don t leave ntil yo re satisfied. 3Keep a Positive Attitde Remain confident and pbeat abot yor condition, knowing that determination and commitment will play a large role in finding a soltion to yor pain. When treating aches and pains get plenty of rest, bt stay catiosly active prolonged rest may case mscles to weaken. 95

16 Do yo know how to care for...? SELF-CARE ESSENTIALS A Simple Gide to Managing Yor Health Care and Living Well Important information on Back Pain Headaches Abdominal Pain Managing Pain Take The Self-Care Qiz The qiz below is designed to test yor knowledge on the information presented in this section. Use this qiz as a tool to better nderstand how to care for yorself and others. Tre False 1. Exercise, strength training, and weight control can help prevent back pain. 2. Redcing stress, exercising reglarly, qitting smoking, and avoiding headache triggers are strategies for preventing headaches. 3. Leftovers shold be refrigerated within for hors of eating. 4. An individal is nhealthy if he or she doesn t have a daily bowel movement. 5. Sdden, severe pain is always an emergency and reason to call 911. Managing Yor Own Health and Seeking Medical Care The information contained in this gide is based on the best health information available and has been reviewed for accracy. This information is not intended to replace the advice of yor healthcare provider. If yo have any qestions abot managing yor own health and/or seeking medical care, please contact a medical professional. Wellness Concils of America 9802 Nicholas Street, Site 315 Omaha, NE Phone: (402) Fax: (402) Wellness Concils of America Answers can be fond inside this section. 96