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...
 
 

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.
 

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...'

Meaning...

'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.
 

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!

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.

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: www.yogaforbacks.co.uk/
Find a teacher: www.yogaforbacks.co.uk/qualified-teachers/
 

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
 

All of Jan's CDs have been voted top relaxation CDs by people such as BackCare.org, Holland and Barrett and Woman's Weekly Magazine. Full details from our Shop

	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. Download CD or book, including the CD
	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. Download CD or book, including the CD
	Choose 'Relax & Release your Pain' for lovely relaxation tracks plus self-management tips for pain relief. Download CD
	'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. Download CD
	And, of course, our popular 'Pacing for Pain Relief Workbook' for just £3.00. Download

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.
 

We have lots of goodies for you.

Click the links below for your really useful downloadables.

• 'How to Find a Diagnosis' tips and checklist download
• Your 'How to Be as Well as Possible - Every Day' worksheet
• Your 'Affirmations/Mood Changers/Feel-good Words' worksheet
• Relaxation Collection 1. Visualisation & relaxation techniques
• Relaxation Collection 2. Relaxation & relief from stress and pain
• Step 1 of your goals. Your Goals worksheet
• Step 2 of your goals. Your Goal Achiever worksheet
• Log 1: Diary of your pain levels
• Log 2: How feelings & activities affect your pain