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Welcome to the PainSupport Newsletter
Editor: Jan Sadler, MBE No.246 September 2015

Welcome to the PainSupport newsletter. Our newsletter and website are here to show you how to live the best 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.
Now read our newsletter, it's all about how to get back to sleep when you've been woken by pain in the night...


Just Imagine!
by Jan Sadler
woman asleep
Do you, like me, sometimes wake up at night and find that your restless mind has turned to re-playing worrying situations?

As we're so good at recreating worrying events why not use this fantastic ability in a positive way to recall some of the good times we've had. Or make up our own scene, maybe an imaginary island, a beautiful garden or some other special safe and peaceful place.

When I'm aware that my mind has wandered off track to unhelpful events, I tell myself to 'Stop!' and that I don't need to worry about that now. Then I use my powers of imagination in a constructive and creative way which allows me to relax and leads me back to sleep.

This is what to do:

Think back to an experience or location when you were really happy or go to your own special imaginary place.
Imagine the time and place in full glorious Technicolor. See the sights, the colours, the people, what you are wearing. Use all your senses. See if you can recall some sounds, aromas or how something feels to the touch, or even taste some delicious food or drink. Fill in as much detail as possible and relive the enjoyment and happiness again.

Practice until you can 'bring up' your special happy place whenever you wish.

Use this method to help you to relax, release tension and become more at ease and comfortable with yourself. Sleep will then come more easily.

This sense of happiness and relaxation is always within you, ready for whenever you have need of it, so use it as often as you can.

If you're new to this method of using your imagination and would like some guidance, try our CD or Download 'Perfect Relaxation'. It is packed with spoken tracks ranging from one minute to fifteen minutes, all of which have been designed to bring about perfect relaxation.
Find out about the CD here
Find out about the Download here

Find out more about using your imagination on our website page 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

cat stretching
Watch a cat or dog...

They know instinctively that their body needs a good stretch before they get going.

We need to do the same.

Remember: 'Start low and go slow...'


'Start low' - when you start, do just a few repetitions with only one or two of the exercises.

'And go slow...' - don't rush through your exercises, go gently and slowly in and out of each movement.

There are some good basic exercises on the University Spine Pain website below.
University Spine Pain Exercises to strengthen your back
University Spine Pain Information blog

See PainSupport's Exercise page too.

Read what some of our members say about exercise

PainSupport logo D.W. says,
I have just finished a pain management programme and I have been shown the importance of exercising every day. The physios on the programme have given me exercises to do that I do daily. I also had hydrotherapy and again they showed that even just using a float you can get a good work out in water. I must admit the prospect of taking my top off to go swimming filled me with horror (men can have body issues) I plucked up the courage and did it. Now I exercise in water every day at my local pool. l now understand that I do have flare ups but on these days even if the pain is bad just doing gentle stretches help. Don't get me wrong it's nowhere near the exercise or stretches I used to be able to do but it is better than my old strategy of going to bed, this just deconditioned me even more. I have also lost 6 pound which is a bonus!

PainSupport logo K. J. says,
I went to the pain clinic and target setting enabled me to get some of the old me back. However the key component was stretching and exercise together with mindfulness. The back pain and central pain is always there but now I've learnt to cope.

PainSupport logo R. D. says,
I have a spinal stenosis at L5 and permanent sciatica. The physios couldn't help me but my son said maybe yoga could help. So I searched in my area and found a class to suit me and I have to say it was amazing. I feel so much better, it seems the way forward in more ways than one. It’s a change of mind set as much as anything else, there's still a degree of pain there but I just need to spend 20-30 mins doing the movements at home and am back to bearable pain, so will I carry on most definitely.

'Yoga for backs'
All the teachers with the 'Yoga for Backs' courses are specially trained to teach simple yoga exercises for people with 'bad backs'.
Home page:
Find a teacher:

It worked for me!
A member's recommendation
PainSupport member A.S. says,

'Hi Jan, I used to struggle walking with my stick and a pull along shopping trolley. Now I have a four wheeled stroller with a basket and seat that I use when I pop out anywhere that is too far to walk and of course it is good for putting shopping in its basket. I hope this helps others. Kind Regards, A. S.'

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

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 T.K., a UK member of the PainSupport Contact Club,

I've made some very special friends and in times of need I can e-mail them and just by spending those hours of bad pain e-mailing helps you get through it. We understand each other's pain. We talk about all sorts of things, not just our pain, it helps the time pass. Thanks so much. T.

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

Join our wonderful Forum
PainSupport logo
You are also most welcome to visit our forum. It's friendly and helpful and we have many very knowledgeable members.

Do you have a question you'd like answered? Or maybe you know the answer to someone else's problem? Or come and just read the topics, they are always interesting. It always helps to share a problem.

C. P. says about our Forum: 'This is the best, most friendly and knowledgeable forum of all. I have learnt more in the morning I joined than in the whole ten years of being in pain.'

We have thousands of supportive members so don't miss out, join in today!
Discussion Forum

Relaxation for pain control

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

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!

Medical records problem
Spinal Cord Stimulator (SCS)

Some of our most popular general interest topics
The latest good books as recommended by our members
Laughter is the best medicine See our bank of jokes
Hobbies and Crafts Album Photos of members' craft work.
Plants and Gardens Garden chat and photos of members' gardens
Easy Meals Lots of ideas for quick to prepare meals
'Today I am...' A snapshot of each other’s lives. What's going on with you today?
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 a friend, 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.

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Words of Wisdom...

'The art of being happy lies in the power of extracting happiness from common things.'
- - Henry Ward Beecher

Laughter is the best medicine

smiling girl cartoon

When I retired from my job as a human cannonball, the circus owner told me he didn’t think he would find anyone else of the same calibre as me.

A friend of mine got drunk and went to an auction.
He doesn’t remember a lot.

The electricity company cut my friend off without telling him why.
I don’t know why they’re keeping him in the dark.

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

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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.

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© Jan Sadler 2015