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Health Tips

What You Can Do When You Hurt

Pain is a signal that something is wrong. If it is mild and disappears quickly, it is probably nothing to worry about. See your doctor if:

  • Your pain is severe, especially if it is the worst pain you have ever had and different from any other pain.
  • There is swelling.
  • You heard any cracking or snapping sounds at the moment of injury.
  • You cannot perform your normal activities.
  • There is nausea, dizziness, blurred vision, paralysis, weakness, or problems with your bowel or bladder functions after an injury.

Consult your doctor if the pain continues beyond 7-10 days.

Often when you hurt, the only thing that you can think of is to take pain medications, stay in bed, and suffer. There are other options. Because your pain levels will vary from day to day, depending upon the activity that you are performing, stress levels, and even the weather, you will need several options for home treatments since pain levels vary and can have different causes or factors. Please keep in mind that what helps you one time, may not help the next time, so keep trying. People respond differently to different treatments, so it is important to remember that everyone is an individual, that every problem is unique, and that you may respond differently to treatments at different times. For instance, sometimes heat will feel great and may be very effective and other times it just doesn't do a thing. Here is a list of several suggestions for pain relief, not all will help you, but nothing should make your pain worse. So go ahead and try the different suggestions, and make a note of what treatment helps you with each different pain or condition, that way when you hurt and it is hard to think of what works, just pull out this list and any notes you may have made, and you will be able to do something to relieve your pain.

When You Hurt - Helpful Suggestions to Relieve Your Pain

  1. If you have an injury, within the first 48 hours you should use ice. Ice is often helpful with severe pain. If you have been diagnosed with RSD or if ice makes it feel worse don't use it. You can make an ice pack by putting ice into zip lock bags, or freezing a bag of rice, or using frozen peas or anything else in your freezer. You can also make a soft, moldable ice pack with a solution of water and alcohol (3 parts water and one part alcohol). If you are out somewhere, purchase a cold soda in a can and place the can over where you hurt.
  2. Try heat. You can use a heating pad, a microwaveable heat pack, or make your own by putting rice into a cloth bag and heating it for 1 to 3 minutes depending on how much rice you use. You can put a moist towel in the microwave from 30 seconds to 4 minutes (depending on how big your towel is). To make a hot pack pour about a pound of dry, uncooked rice in the end of a sock and tie a knot in the top, then heat in the microwave for 30 to 45 seconds. Hot baths or showers will also work well. Do not use heat or ice more than 15 minutes at a time. Don't use ice if you have poor circulation unless your doctor or physical therapists give you the OK. Alternating cold and heat will sometimes give greater relief of pain.
  3. Make an Epsom's salt hot bath and just soak and relax. Place about 2 cups of Epsom salts into hot water in your tub and allow it to dissolve. Add more water to make a warm comfortable bath for soaking and relaxing.
  4. Relax: Learning to quiet the mind and body can relieve some pain.
  5. Good habits - eat healthy, watch your weight, and exercise!!!. Ask your doctor to send you to a physical therapist who can design an exercise program specifically for you.
  6. Massage.
  7. Walking or exercise will increase your body's production of chemicals and hormones that help in alleviating pain.
  8. Find ways to take your mind off pain. Do something that you enjoy. You can hurt if you stay in bed, or you can hurt if you are doing something you like, so you might as well be doing something that you like. It now has been proven scientifically that being mentally absorbed in something other than your pain or being distracted really does lessen the pain.
  9. Good posture is important at all times, but it is especially important to fight the urge to slouch when you hurt, so sit or stand up straight. When you are in bad posture it puts too much stress and strain on certain parts of your body. You don't need anything else to hurt!
  10. Quit smoking ! Studies have shown that smoking can intensify pain as well as slow down the healing process.
  11. Breathing exercise - inhale deeply expanding your chest and belly, hold and then exhale all the air - you are using the right muscle to exhale if it feels like you are making your belly smaller going up and under your rib cage. Do these 6 times.
  12. Use a Tens Unit - if you do not have one, ask your doctor or physical therapist.
  13. Relax with aromatherapy. Use the essential oil of lavender to help you relax. Rub peppermint oil on muscle spasms.
  14. Relaxation techniques: Close your eyes, relax, and take deep, slow breaths and focus your awareness on your toes, breathe in and tighten your toe muscles, hold for a count of 6. Now let go and let the tension melt away. Continue the same process of tightening and relaxing your muscles all the way up your body, even your eye muscles and jaw muscles.
  15. Talk to your family and friends; explain to them about the pain that you feel.
  16. Breaking up your day with periods of rest and relaxation may keep you from overdoing or becoming too fatigued. Eliminate those things that are unnecessary, and concentrate on those that you must do or especially want to do. This is important to do when you hurt. Put peace in your pace - balance your rest and activity. Too much rest can be as harmful as too much activity.
  17. Find a quiet place and pray or meditate.
  18. Fidget - move - play.
  19. Follow your doctor's advice about medications, rest, and exercise. Have you been doing what has been suggested?
  20. Remember it is your body, your pain. You need to take active control and help yourself.
  21. Keep in mind certain principles when you exercise daily (pick the times when you usually have the least pain), start slowly. Do exercises in a smooth, steady rhythm. Listen to your body. If you have pain that lasts for more than 2 hours after exercise, cut back - you did too much. Regular exercise is a necessity ! Ask your doctor to refer you to a physical therapist if you need special exercises for your problem, or just need help getting on a good exercise program. Make your exercise fun. Warm up before you exercise with heat or just taking it slow for 5 minutes, then stretch. After you finish exercising, stretch again.
  22. Get a good night's rest. It helps to go to your bed at the same time each night, and get up at the same time each morning. Avoid alcohol, caffeine, and tobacco at least 3 hours before going to bed. Do not do vigorous activities or exercise for 3 hours before going to bed.
  23. Eat right - include plenty of fresh fruits, vegetables and grains in your diet. Maintain your proper weight. When you hurt, don't run for the sugar to help make it better, it will only make it worse hours later.
  24. Educate yourself. Learn as much as you can about your condition, how it may affect you, and how you can deal with its various manifestations. Talk with your physician, and do everything else you can to help yourself.
  25. Remain hopeful.

Ask your doctor for a referral to see a physical therapist. The physical therapist can evaluate problems that you may be having due to weakness, stiffness, too much mobility, balance problems, trigger points, or poor posture. They can show you ways to decrease your pain while doing activities or resting. They can also develop an exercise program based on your specific needs. The physical therapist can teach you what you can do for yourself to decrease your pain and improve your function in daily life, and improve your quality of life. The physical therapist will confer with your physician to give you the best care possible.

Compiled by:
Dr. Diane K. Hartley, P.T., D.P.T., R.C.M.T.
Rocabado Certified Manual Therapist
Registered Physical Therapist PT0001881
Coordinator of Clinical Education
Clinical Administrator
©1999


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