Section 1: Understanding Pain

Acute vs Chronic Pain

Explanation of how acute and chronic pain differs.

Chronic Pain Cycle

Explanation of the cycle of chronic pain.

Pain Sensitisation

An explanation of changes that happen in your body with persistent pain.

Pain Gate theory

An explanation of the pain gate theory

Understanding Pain Written Handout

Summary of the video content above.

Online Resources for Understanding Persistent Pain

Links to other online resources for Understanding Persistent Pain:

- Understanding Pain in less than five minutes

- Tame The Beast — It's time to rethink persistent pain

Understanding the Complexity of Pain

Pain and Me: Tamar Pincus talks about chronic pain, acceptance and commitment

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Exercise Component

Exercise Introduction

An overview of the exercise component of this programme.

Stretches Handout

A handout of the stretches that need to be done daily.  Just take the stretch to discomfort only.

Stretches Video

Video of how to complete the stretches.  We would like these stretches to be done daily.  Just take the stretches to discomfort only, not into pain!

Circuit Exercises Handout

Here is a booklet of the circuit exercises.
You need to do the exercises 5 times a week. You are going to do each exercise for 1 minute and then have a minute rest in between each exercise.
You can start with just 6 of the exercises at a time the first week and gradually increase the number as you feel able.  Hopefully after 2-3 weeks you are managing to do all 12 at a time.  
Start off nice and easy with the exercises and gradually build up how many of each exercise you are doing.  
There is a chart in this topic where you can record the days you do the circuit and how many of each exercise you manage. This will assist you with pacing the exercise (Pacing is covered in the programme).

Videos of circuit exercise technique

Videos of each exercise to demonstrate the technique but also common adaptations of the exercises.

Exercise recording Chart

A chart where you can tick off what days you have completed the stretching exercises (aiming for everyday) and how many times you have managed the circuit in the week (aiming for 5 times a week).  
You can also document how many of each exercise you managed in the minute which will assist with pacing and gradual build up of exercise.

Alternative Exercise options

Link to alternative cardiovascular Exercise on the NHS website

 
 
 

Section 2: Pacing & Goal Setting

Pacing Videos

Videos explaining Pacing

Pacing Handout

Written information summarising the above videos on pacing.

Activity Diary Video

Explanation of activity diaries

Activity Diary and Instructions

- Activity Diary to fill in.
- Instructions on how to use the activity diary

SMART Goals Video

A video explaining setting SMART goals.

Handouts for Goal Setting

Documents to help with setting goals and to think about areas you would like to set goals in:

SMART goals (patient handout)

Goal Setting

GOAL SETTING info sheet (Patient handout)

Online Resources for Pacing and Goal Setting

A selection of other online line resources for pacing and goal setting:

The importance of pacing in pain management

- Pacing, How to manage your pain and stay active

Chronic pain self-management: pacing and goal setting

Pacing and Goal Setting

SMART Goals - Quick Overview

Goal setting workbook

Section 3: Choices vs Demands & Work

Choices vs Demands Video

A video looking at decisions we make about things we want to do and things we feel we have to do.

Choices vs Demands Handout

A summary of the above video about choices and demands.

Work Video

A video about work and persistent pain

Work Handout

Written summary of the work video above.

 

Section 4: Thoughts, Emotions & Behaviours

Thoughts, Emotions and Behaviours Video

A video exploring the links with thoughts, emotions and behaviours with persistent pain

Thoughts, Emotions and Behaviours Handout

Written information to go alongside the thoughts, emotions and behaviours video.

Online Resources for Thoughts, Emotions and Behaviours

Links to other resources on the internet for thoughts, emotions and behaviours with persistent pain:

ReConnect2Life is an interactive programme to help you look at your pain

Free Mindfulness Project

Mindfulness-Based Stress Reduction (MBSR)

 
 
 

Section 5: Pain Medication and Sleep

Pain Medication Video

A brief video about common pain medication

Pain Medication Handout

Written information to go alongside the Pain Medication video.

Sleep Video

A video discussing sleep hygiene advice

Sleep Handout

Written information about sleep hygiene to go alongside the video.

Online Resources for Pain Medication and Sleep

Links to other online resources relating to pain medication and sleep hygiene:

Opioids Aware

Good Sleep Habits and Sleep Misconceptions with Dr Guy Meadows

- Sleeping Problems

Understanding Pain

Section 6: Managing a Flare Up & Planning for the Future

Flare Up Management Video

Advice on how to manage a flare up of pain.

Managing Flare Up Handout

Written information about managing a flare up of pain.

Long term Management Video

A video about continuing the strategies learnt during this programme.

Links to Help continue Managing Your Persistent Pain

Resources available to help you continue to manage your persistent pain:

Healthy Minds

Oldham Community Leisure

Slimming World

Other Resources to Assist you with Managing Persistent Pain

Persistent Pain Resources in other languages

The Pain Toolkit in Urdu

Wellbeing Glasgow  This organisation has various information/relaxation MP3 audio files.

Royal College of Psychiatrists  This organisation has information in over 20 different languages, covering areas such as depression, anxiety, phobias, cognitive behavioural therapy and sleeping advice.

The Eatwell Plate is a policy tool that defines the Governments recommendations on healthy diets. It makes healthy eating easier to understand by giving a visual representation of the types and proportions of foods needed for a healthy and well balanced diet.

Eating a healthy and well balanced diet in line with the Eatwell plate can help improve your overall health and well-being. It can also help protect against heart disease, diabetes, osteoporosis, bowel disease and certain cancers.

Steps to deal with stress: A simple guide to stressing less and enjoying life more (March 2015).This booklet contains some practical ways for you to start dealing with stress right now and to stop it building up in future.

Vitamin D and You  This leaflet explains the benefits of getting enough Vitamin D as part of a healthy diet.

Pain Management Resources in Other languages  

 
 
 
 

Contact

0161 621 3838

CSE report 2019

©2019 by Pennine MSK Partnership Ltd.