Yoga can help people living with chronic pain by improving movement, strength and confidence in the body. Gentle stretches and slow movements can help reduce stiffness and muscle tension, while breathing and relaxation exercises may help calm the body and mind.
Many people find yoga also helps with stress, sleep and energy levels, which can all affect pain.
Yoga is not about being flexible or doing difficult poses — it is about moving in a safe and comfortable way at your own pace.
[The exercise group listed here is shared as a potentially useful local resource for patients. The Pain and ME/CFS Service has no affiliation with this organisation and their inclusion should not be taken as a formal endorsement or recommendation]
Nordic Walking is a fantastic option for people of all ages and fitness levels.
In Nottinghamshire, Stride into Health provides a Physiotherapy-led approach that combines expert guidance with the joy of Nordic Walking.
Their qualified Nordic Walking Instructor provides safe and effective sessions tailored to your needs.
[The exercise group listed here is shared as a potentially useful local resource for patients. The Pain and ME/CFS Service has no affiliation with this organisation and their inclusion should not be taken as a formal endorsement or recommendation]
Diabetes is a chronic disease occurring when the body does not produce enough insulin (Type 1), or can’t use it properly (Type 2), to regulate blood sugar levels. High levels of blood sugar lead to serious health problems such as heart disease, stroke, vision loss, kidney disease, hearing loss, sleep apnoea and dementia. It also commonly damages the nerves in the hands and feet which causes chronic pain, foot ulcers and potentially amputation.
95% of people with diabetes have type 2 diabetes. It is often preventable, as being overweight and not getting enough exercise contribute to its development. The symptoms can take many years to be noticed and are mild at first. They include feeling very thirsty, needing to urinate more often, blurred vision, feeling tired, losing weight unintentionally, tingling / numbness / pain in the hands or feet as the nerves and blood vessels are irreparably damaged.
Prevention is key! Lifestyle changes such as maintaining a healthy body weight, being physically active for at least 30 minutes a day, eating a healthy diet low in sugar and saturated fat and not smoking, are the best way to prevent, delay or reverse the onset of type 2 diabetes.
In Nottingham County, the NHS runs the DESMOND project which is a structured education programme for adults living with type 2 diabetes. You can self refer! Click the link
Primary Integrated Community Services (PICS) has produced this video to guide viewers on how to cultivate kind, mindful awareness while moving the body. The video invites skilful choice and provides demonstrations of movements performed in both sitting and standing postures.
Primary Integrated Community Services (PICS) has produced this audio clip to guide viewers on how to cultivate kind, mindful awareness while moving the body.
What is Boom-Bust? Part of Beleura Health’s RECOVER patient training program, this video illustrates a concept from Butler And Moseley’s ‘Explain Pain’. Repeated flare-ups can sensitise the pain systems causing declining levels of tolerable activity and more pain.
This link explains the ‘boom-bust’ cycle as we try to live with pain. This can add to pain system sensitivity.
It is common when living with persistent pain to take a ‘boom-bust’ approach to doing activity, when we do too much and pay for it later with more pain and tension, less energy, and often frustration, anxiety or other powerful emotions. This activity cycling can add to your suffering, as the response is often guarded postures and movements, breath holding, and avoidance of activity, which adds more suffering! A vicious circle.
Pacing activity is a key tool in managing activity and improving your sense of coping.
- Consider smaller chunks of activity.
- Regular check-ins with the body.
- Take rest breaks before your pain increases.
- Make regular changes in posture.
- Incorporate recovery time from activity.
- If static, add more movement opportunities.
- The quality of your rest periods is important to maximise recovery but also performance over the day.
Move it or lose it offer exercise classes that have been developed by experts to help people to improve your flexibility, aerobic health, balance and strength for greater strength. All their keep fit exercises can be done seated or standing, depending on your ability – perfect for seniors.
[The website listed here is shared as a potentially useful local resource for patients. The pain, ME/CFS service has no affiliation with this organisation and their inclusion should not be taken as a formal endorsement or recommendation]
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