PainSupport logo and link to PainSupport website
Welcome to the PainSupport Newsletter
Editor: Jan Sadler, MBE No.244 July 2015

Our newsletter and website are here to help you to live the best life you can despite your chronic pain.
Our Forum is always open for your questions and comments and our Shop is always open for books and relaxation CDs and Downloads.
Plus we have a special summer sale offer with 20% off all CDs.


A Flare-up? How to Ease the Pain
by Jan Sadler
woman writing notes
Last month I mentioned that I had a major flare-up of pain. The one thing that helped me most of all was to stick to my daily routine as far as possible. The regular activities gave some pattern and shape to the days. The routine saved me from getting low and kept me on an even keel.

When we're in pain, we're sometimes so overwhelmed that we forget the useful activities and techniques we've learnt along the way. And yet there is so much we can do to ease the pain, to keep us hopeful and to stay calm and forward thinking.

This is where a regular daily routine will help. Routines help us get things done without having to think too hard about what we need to do next.

Below are just a few of the items that I've built into my regular daily routine. I stick to my routine as far as possible. If I can't do all my exercises I cut back, the same with the walks, but I do as much as I can.

Some of my Daily Routine items
  • Eat regular healthy meals.
  • Exercise around the same time every morning and afternoon.
  • Meditate and relax after exercising.
  • Step back from life every hour and take 'breathing breaks' (see the next article further below).
  • Take hot baths for pain relief a couple of times a day, plus hot/cold packs.
  • Do something that I really enjoy every day.
  • Use soothing creams and gels, like BioFreeze and Emu Oil.
  • Take short walks throughout the day. Enjoy nature while I'm out.
  • Keep my 'goodybag' beside me (see article further below).
  • Before bed, write a brief list of anything extra that needs to be done the next day. Then there's no need to think about it during the night.
  • When settling down to sleep, remember and re-live any moments of enjoyment from the day.
I would urge you to write your own Daily Routine list. It is so worthwhile to take the time now to think about what you actually need to do to help you cope with the pain.

Your list will be different from mine as you know best what works for you. Use the list every day as a reminder of what to do. Place it somewhere prominent or put it on your phone or tablet.

A regular routine will help to support you every day, not just when you have a flare-up of pain. And if you do have a flare-up – you will know what to do - automatically.

worksheet You are welcome to use the worksheet pictured on the left to make your list.
Here's your printable
'Daily Routine' worksheet.

Find out more about relieving pain...
Pacing information from our website
Pacing Workbook from our shop
Jan's best selling Pain Relief Book and CD from our shop


Take a 'Breathing Break'

Every now and then throughout the day, come into the present and concentrate on deep, slow breathing for a calming effect. Here's how...

  1. STOP what you're doing - bring your attention to your body.
  2. Breathe in gently through your nose right down into your abdomen.
  3. Let the breath out softly, with a gentle sigh, through a slightly opened mouth.
  4. Imagine all the pain flows out with your breath...
  5. Notice the release of tension in your body...
  6. Enjoy the feelings of calm and of being in control.

Take 2 - 6 slow breaths like this when you feel under pressure from pain or stress.

Even better, of course, is a 10-15 minute relaxation session where you can totally relax and let go of tension. You will really notice how the pain just flows away. We have some lovely CDs and downloads to help and inspire you.
Our Shop

The Oxford Mindfulness website has lots of resources. Scroll to the end of the page at the link below for a 3 minute mindfulness exercise.
Find out more here

What to put in your 'goody bag' for not so good days
goody basket
We all have good days and less good days. Learn to make the most of your good days and to make the best of the others.

Prepare in advance for things you can do when you are limited with your activities, for example:

  • Have a stack of books, magazines or DVDs to read/watch.
  • Collect a pile of crosswords from your newspaper so that you have the next day's answers in case you get frustrated with a clue! Or buy a crossword or sudoku book.
  • Buy or make some cards and send those to friends and family instead of e-mails or texts.
  • Collect some relaxation CDs or have Downloads on your phone or tablet.
  • Pencils and drawing pad.
  • Keep in some special treats, a perfumed candle to light beside a warm bath, a bar of chocolate, packet of nuts, or favourite snack or drink.
  • A journal - to write down and focus on what you DO have in your life instead of what you're missing.

Look in our 'Free For You' section below for free downloads of relaxation ideas and pain logs to help you keep track of your progress.

What will you put in your basket? Be prepared! Start your collection today.

It works for me!
A member's recommendation
a 'to do' list
PainSupport member Ann R includes this idea in her routine.

'Hi Jan...
I wonder if other people do what I do every Sunday!
To help me remember my appointments and other things I must not forget, I get a BIG piece of card (back of a cereal box in my case) and transfer on to that everything I have booked on my calendar or in my diary for the next 7 days.

'I write the days in one colour, dates in another colour. Then I highlight in other colours things I absolutely must not forget. I did this for my Mum when she had dementia and it helped no end. Whatever gets you through I say! Best wishes, Ann'

Thank you, Ann. I love lists! They really do help us to keep on track.

Please tell us!!
If you try any product or idea that helps you in some way please let us know. Even if it only reduces symptoms a little, it may help others too.
Email PainSupport
Contact Us here

A question?

Do you have any practical day to day challenges with pain and how it affects your life? If you do, you are welcome to send your question to me for discussion in a future newsletter. You would remain anonymous, of course. Whatever affects your life probably affects many of us. This is a great way to support each other.

Email PainSupport here

or use our online Contact Us form here

An Invitation…
woman using computer
Find new friends who truly understand

The PainSupport Contact Club

If you're not already a member, why not join our highly successful and popular Confidential Contact Club? There is, of course, no charge! There are lots of lovely people out there who just happen to have pain in their lives but who are determined to make the most of things despite it all.

YOU have much to offer them, and they have much to offer YOU. Ease the pain by sharing life's ups and downs with those who understand.

Here is a wonderful message recently received from Kate, a UK member of the PainSupport Contact Club,

It's so nice being able to talk to people who feel the same and who have been through the same. You don't have to explain how you feel, they already know, you can just talk about things like normal people, but they understand the constraints! Thanks Jan! Kind regards and Best Wishes, Kate x

Register for the Contact Club at the bottom of the Contact Club page.

In our Shop - relaxation to ease the pain

All of Jan's CDs have been voted top relaxation CDs by people such as, Holland and Barrett and Woman's Weekly Magazine. Full details from our Shop Plus we have a special summer sale offer with 20% off all CDs.

A Good Night's Sleep Get A Good Night's Sleep! Our CD is rated the top sleep CD by Woman's Weekly, it really does work, sleep virtually guaranteed.
CD or book, including the CD
Pain Relief Without Drugs Our highly recommended Pain Relief Without Drugs CD is ideal for anyone with pain. The first track is a short talk by Jan, which is followed by five different truly relaxing tracks.
CD or book, including the CD
Relax and Release your Pain Choose 'Relax & Release your Pain' for lovely relaxation tracks plus self-management tips for pain relief.
Perfect Relaxation 'Perfect Relaxation' is just what its name says. Eight different tracks of perfect relaxation. Explore a tropical paradise, take a walk by the sea, relax by a stream or discover your own secret hideaway.
Pacing Workbook And, of course, our popular 'Pacing for Pain Relief Workbook' for just £3.00.

Jan's CDs always include simple techniques for breathing for pain relief. Also, of course, there are tracks for pure relaxation using visualisation and relaxation techniques. All you need to do is listen to Jan's soothing voice and your pain and tension will float away!

Go to our Shop to download or buy CDs or books.

Just for You - worksheets and downloads all at no charge
NB Print the above two Pain Logs to keep track of your pain and find out what affects it. Use your Logs to show your doctor how your pain affects you.

Discussion Forum
Some of the latest forum topics - join in and have your say!

Advice about wheelchairs wanted
Amitriptyline side effects
Volunteers required in London for study in low back pain and movement
Nationwide beginner yoga backpain courses
Spinal Cord Stimulator (SCS)

Some of our most popular general interest topics
Our members recommend the latest good books
Laughter is the best medicine
Ideas for easy meals
Hobbies/crafts chat. Sign up to see our photo album of members' craft work
Garden chat. Sign up to see our photo album of members' plants and gardens
'Today I am...' Gain a snapshot into each other’s lives.
For those in pain to pass on to family and friends to help them understand
PainSupport logo

Visit our Discussion Forum
If you haven't yet been to our forum, take a look and bookmark it. There may well be a question you can answer for someone, or you may want to post a question of your own - or just read the entries, they are always interesting.
Discussion Forum

Or to find friends, you are welcome to join our more confidential
Contact Club

If you haven't done so already, sign up here for our monthly email Newsletter & and your Toolkit for Pain Relief download.

Forward this newsletter to a friend


New innovative book on chronic pain
Haines-Standing book
Steve Haines' new book about chronic pain is truly innovative. Easy to read and understand, every page is richly illustrated with seemingly simple cartoons to get across facts and ideas. Steve says that when we understand what pain is and how it is produced, we have the key to relieve its effects upon us. The book explains concisely and effectively exactly how pain is created in our mind and body - and moreover, what we can do to relieve it.

Buy from the publishers, Singing Dragon, Waterstones and other book stores or Amazon:
Singing Dragon

Words of Wisdom...
PainSupport logo
'When we are no longer able to change a situation - we are challenged to change ourselves.'
-- Viktor E. Frankl

Laughter is the best medicine

smiling girl cartoon

They say cheese gives you nightmares.
But that's ridiculous… who could possibly be frightened of cheese?

I always confuse chutney and pickle.
It makes me chuckle.

I bought a tin of evaporated milk.
When I opened it, it was empty.

My local cafe is so stingy they have forks in the sugar bowls.

We have thousands of jokes in our Laughter is the best medicine series on the Forum, here's a link to all the latest:
Visit our Joke Bank

You are welcome to add some jokes too - as long as they are nice and clean, of course!

Editor's Note

We hope you've enjoyed the PainSupport newsletter and find the information useful. Send us your comments and items for the newsletter, we love to hear from you.

Email PainSupport here
or use our online Contact Us form here
Jan Sadler, MBE

All best wishes - keep smiling - and keep moving!
Jan at PainSupport

More about pain relief here

Forward this email to a friend

You may print the above Newsletter for your own personal and private use but if you wish to use all or part of it for any other reason, please ask first. Copyright belongs to Jan Sadler.

Many of the tips, treatments, herbs and supplements mentioned in this newsletter are not from medical sources. Check with your doctor and use your own discretion before trying any of the suggestions to ensure they are suitable for your condition and to avoid interaction with any medication you are taking. Always have any undiagnosed pain checked out by a doctor.

PainSupport is not responsible for the content of any other website mentioned. PainSupport NEVER passes on your email address to anyone else without your prior permission.

facebook logo and link

© Jan Sadler 2015