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News Releases
Use Your Head to Cope with Arthritis Pain
Columbia, Mo. (Feb. 28, 2007) Even with the right medications, arthritis pain can often be unbearable. Tossing and turning all through the night just to find a comfortable sleeping position or waking up to stiff and inflamed joints would put anyone in a bad mood. And, no one wants to go to work in pain.
"Chronic pain is a major health problem and is one of the most deteriorating consequences of arthritis," says Kelly Lora Franklin, Ph.D., post-doctoral fellow at the Missouri Arthritis Rehabilitation Research and Training Center. "Individuals with arthritis may encounter a myriad of problems or barriers but there are a few self-help techniques to cope with chronic pain." Here are a few ways to help manage your arthritis:
Relaxation. Pain and stress can have similar effects on the body. Muscles become tight. Heart rate and blood pressure go up. Relaxing can help reverse these effects. Take some time out of your workday to sit alone and breathe. Take a few deep breaths, exhaling slowly. Think about your body. Maybe your back is stiff from leaning over your desk or your wrists are tight from typing at the computer? Try to loosen up these tense and cramped areas. Getting your mind off the daily grind will take your mind away from the pain. Set aside time regularly to practice! Then, relaxation will become easier.
Breathing Exercises. Listen to your body breathe. Is your breathing short and hurried? Try slowing it down by taking longer, slower breathes. Or, try counting to five as you exhale. Concentrate on relaxing your muscles with each breath.
Distraction. After a long day of work your body may be stiff and hurting but don't go home and just sit on the couch. Try an activity that takes your mind off the pain. Meet friends for dinner. Take a warm bath. Curl up with a good book. Call a long-distance friend to catch up. Distracting yourself from your body's pain will help you relax.
Pep Talk. At first, it may seem a little awkward, but try talking positively to yourself about your arthritis pain. Take your negative thoughts and feelings and put a positive spin on them. For example, if you wake up with intense morning stiffness, instead of staying in bed and calling in sick to work, try telling yourself to see how you feel after a warm shower. Or, try stretching before you crawl back into the sheets. Only you can change your attitude about the pain.
Stress Reduction. Whether it is work, school, family or friends, everyone can experience stress from time to time. Stress can have an adverse effect on your body. Take some time each day to think through events in your daily routine. Try to relax and breathe. Don't sweat the small stuff! Reducing stress can help relieve your arthritis pain.
Arthritis shouldn't control your life! Take control of your arthritis pain.
If you would like to learn more about coping with arthritis in the workplace,
visit http://www.marrtc.org/research/proj3/recruit.html or call toll free 1(866) 478-7460.
The Missouri Arthritis Research Rehabilitation and Training Center (MARRTC) was established in 1971 at the University of Missouri-Columbia Arthritis Center. MARRTC is funded by the U.S. Department of Education's National Institute on Disability and Rehabilitation Research (H133B031120) and is the only federally funded arthritis rehabilitation research and training center in the country.
As part of the MU Health Communication Research Center (HCRC), MARRTC's mission is to become a national leader in the areas of disability management and communication, improve the quality of life and promote independent living among people who have arthritis and arthritic conditions. MARRTC's core message is "Disability is everyone's issue."
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