Pain and Relaxation

There are 2 types of pain - Acute and Chronic.

Acute pain is a warning system, a message from the body that something is wrong and needs attention. When your back muscles go into spasm, for instance, the ensuing pain protects your muscles from further damage by preventing your from being able to move. Acute pain eventually resolves itself when the danger has passed and the trigger - the cause, has disappeared.

Chronic pain continues for long periods of time and apparently serves no useful function. Your body somehow gets stuck with the pain, caught in the cycle of frustration, pain, and exhaustion. Chronic pain is no less real or serious than acute pain. In fact it sometimes needs more attention and commitment to treat.

People experience the same pain or find relief from it in exactly the same way. The way pain is perceived can be different from one person to another. The most important way that the body protects itself against pain is by producing chemicals called Endorphins. Once these are released the perception of pain is lessened hence the experience of pain in less.

The brain produces this wonderful chemical in a number of different ways including through regular exercise, meditation and stimulation from acupuncture. When you are depressed, a common side effect of chronic pain, the Endorphin production is reduced. Laughter believe it or not increases the Endorphin production. Indeed our emotional state has a direct bearing on our physical health.

Basic Meditation Exercise

This simple exercise will help you relax and focus your attention from the things that cause stress in your life.

1. Make sure you are wearing comfortable and loose clothing.

2. Find a quiet place where you will not be disturbed. Try not to sit any place where you might be easily distracted.
3. Sit on the floor in a comfortable position. If you can’t sit on the floor, sit on a straight-backed chair.
4. Allow your hands to rest on your legs.
5. Lower your gaze so that your eyes are almost closed.
6. Take a deep breath and let it out slowly.
7. Inhale, count one.Exhale, count two. Inhale, count three. Exhale, count four. Do this to ten and then start again with one.
8. Sit for 5 minutes the first week and gradually increase the time you meditate to 15 to 30 minutes a day.
9. Focus on the air entering and leaving your nostrils.

Progressive Relaxation

1. Stretch out on the floor with your knees bent. Make sure that the small of your back is on the floor so that you do not risk straining those muscles. Support your head with a pillow.

2. Take a deep breath and tighten the muscles in your feet by clenching your toes.
3. As you relax your feet, exhale. Notice the difference in the way your feet feel.
4. Breathe in again, and tighten the muscles in your calves. Hold for a few seconds.
5. As your exhale and release your calf muscles say to yourself "I feel relaxed".
6. Continue the process, with your knees, thighs, stomach, chest, arms, shoulders, lower back, upper back, neck and face. Each time you tighten and release the muscles, feel yourself sink deeper into a relaxed state.
7. When you have finished the process, breathe steadily and deeply for 5 minutes. Enjoy the sense of relaxation.
8. Repeat daily.