Pain Solutions – Pain Relief Tips

Pain - in a nutshell

In "Explain Pain Supercharged," Lorimer Moseley and David Butler propose: 

  1. Pain is an unpleasant feeling felt somewhere in the body that urges us to protect that location
  2. Pain is a protective mechanism. Other factors are: movement, immune response, thoughts, hormonal and autonomic responses
  3. Pain is the only protective mechanism we are aware of and compels us to do something to protect the painful bit.

Pain is modulated by any credible evidence that protection is warranted or not needed.

In Touch Tips: Pain Relief

Despite what others may think, the pain you feel is real. If your goal is to have less pain and feel happier in life, you CAN do something.

  • Increase your understanding of pain
  • Do things differently
  • Think in a different way

Staying with your comfortable beliefs keeps you on the rocky path to chronic pain and disability. At In Touch Physiotherapy I offer a dynamic approach to help you regain control of your life, based on current research evidence. Life will get better as you learn how you influence what you think and feel.

Step One: To Recover from Chronic Pain - Take Control  

Pain Chart 1 Take Control

Learn more about pain:

Work with a physiotherapist who is compassionate, enthusiastic and informed, and open to what you are saying.  As an experienced Specialist Physiotherapist, I have the knowledge and skills to help you understand the science behind what you feel. I have a range of techniques to specifically ease your pain and improve your movement.

What I will help you with:

  1. Understand the science to gain control
  2. Learn to manage pain and your response 
  3. How to pace yourself back to activity 
  4. Discover methods to return to active life

Facts about Pain:

  1. Acute injuries require prompt assessment if they fail to heal within a few days
  2. Severe multi-factorial soft tissue injuries may take six to twelve weeks for full repair
  3. The quality of repair improves with correct first aid and appropriate movement or protection
  4. Feeling overwhelmed by pain, with your emotions out of control, complicates and prolongs your recovery 
  5. Chronic or persistent pain is different to acute pain. It responds best to early accurate assessment with individually matched care
  6. At In Touch Physiotherapy my treatment reflects current research, and actively involves you in the recovery process
  7. I help you set goals based on your needs
  8. I measure progress to ensure we are achieving what we both want
  9. Sharing with your doctor, or other practitioners, may optimise your outcome

What should I ask about pain?

  • How can I help myself?
  • What can you do for me?

Take control of your own recovery from Pain.

Follow a dynamic pathway based on new ways of thinking and doing.

Call Helen 93816166

or email


Step Two: Pace Your Activity - One Step at a Time

Pain Chart 2 Pacing

Before Your Injury:

Life was probably more active and enjoyable. You took risks, did exciting things, and pushed your body to the limit.  Your activity placed healthy stress on your muscles and joints. Your brain knew your safety limits and when you were moving into a possible injury zone.

Where are you now on the recovery path?

 After an injury your joints, muscles and nerves may be oversensitive and underused. You may perceive pain start before the tissues reach the point of re-injury. Even thinking about a movement like bending may hurt because your brain is trying to overprotect you.

Are you ready to take a tour?

  1. Learning to pace your way during an activity lowers the risk of a flare-up, with its feelings of frustration and despair
  2. Knowing more about how your brain reacts to pain with help you make sense of it. Learn how to stay safe from re-injury 
  3. Pacing is how we increase our activity as our minds and body adapt to new stresses.
  4. Find your starting level for activities, then train your brain to accept you are safe.
  5. Once you can cope , and feel more confident, increase your activity
  6. Flare-ups and fear recede with practice
  7. New knowledge and paced activity improve tissue tolerance and allow you to live life again

One step at a time will achieve your goals to regain a less painful life

Call Helen 93816166

or email


Step Three: Road to Recovery from Chronic Pain  

When your brain works with your improved physical abilities, you will enjoy life again.

After an injury, your level of anxiety, fear and knowledge powerfully influence your recovery for positive or negative. Your minor pain may worsen to persistent pain, anxiety and depression. This cycle is hard to break without assistance. We can work together to achieve your goals.


On the chart - Start at Injury and follow the alternative paths you chose to walk since your injury.

Butler & Moseley describe these paths well.

  1. Where are you now?
  2. Can you recognise the places you've been?
  3. What experiences have you had?
  4. Is your goal freedom from negative sensations or do you have more adventurous aims?

Are you ready to take a more exciting and positive way to leave your pain behind?

Call Helen 93816166
or email


Step Four: Thought Viruses and The Power of the Brain

Thoughts and beliefs form nerve impulses in your brain affecting how you feel and interpret messages from your body.

Have you heard yourself thinking or saying these unhelpful comments?

  • "I am in pain so there must be damage inside me"
  • "Why can't someone fix me and take this pain away?"
  • "I am staying home and resting to avoid pain"
  • "Even those amazing MRI machine can't fix my pain"
  • "Fear of re-injury means I do nothing"
  • "When the pain goes I will get active"
  • "I will not be happy until my suffering goes away"

These comments are now known as 'Thought Viruses':

  • They are powerful enough to drive your pain for longer than is needed for tissue safety.
  • Are more likely to prolong your pain if you don't understand how pain works.
  • They may increase your discomfort enough to lose sight of the value of life.
  • Talk about these 'Thought Viruses' with your physiotherapist, psychologist or doctor.

Pain Chart 1 Thought Viruses

Stop 'Thought Viruses' fermenting in your brain like a bowl of yeast forming gases of pain!     

Helen Potter FACP (With thanks to Butler DS & Moseley LM at NOI 2003)

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