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SLEEPING POSITIONS WHICH COULD ALLEVIATE BACK PAIN [1;2]

  • Sleep on your stomach with your back facing the ceiling. Have a pillow to support your head and neck and one under your lower abdomen.
  • Foetal position: lie on your side and draw knees to your chest. Have a pillow to support your head and neck and you can also have a pillow between your knees.
  • Sleeping on your back with you facing the ceiling. Have a pillow to support your head and neck, one under your lower back and one under your knees.
  • Sleep on your side. Have a pillow supporting your head and neck and one between your feet.
  • Reclined position: can invest in a bed that reclines or find ways to put your feet higher than your body. This can be done with pillows or blankets.
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RELAXATION EXERCISES [3;4]

  • Breathing exercises: breathe deeply repeatedly for about ten cycles. Breathe in for a count of three, hold breath for a count of three and then breath out for a count of three.
  • Meditation: this is by sitting or lying down. Block all noises and thoughts and concentrate on your breathing without controlling it. Start with a period of five minutes and increase as you get better at it.
  • Stretching exercises and muscle relaxation exercise: do simple stretch exercises for the various muscle groups. Focus on also tensing and relaxing these muscles groups after the stretch exercises.
  • Mental imagery: Close your eyes and focus on an image that helps you feel, safe, comfortable and relaxed. This can be a place, noise, sound, smell, taste, event or memory and can be a feeling. Focus on this with a period of 5 minutes as a start then increase as you master the technique.
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HOW TO IMPROVE QUALITY OF LIFE LIVING WITH CHRONIC PAIN? [5]

  • Counselling for emotional and mental problems that you may be facing due to the chronic pain.
  • Exercise: which releases natural endorphins which help improve your mood.
  • Managing stressors: if you can avoid stress do so, however, find techniques to relieve some stress like listening to music which can lift your mood, mental relaxation imagery, meditations, etc.
  • Socialise more, whether it be with family or friends. Having the support helps you cope emotionally and mentally.
  • Speak to the doctor about cognitive behavioural therapy which can help with the negative thoughts that may increase emotional problems such as depression, anxiety, etc.
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