- Accept that you have persistent pain & move on
- Get Involved - Building a support team
- Pacing. Learn to pace yourself
- Learn to prioritise and plan out your days
- Setting Goals and Action Plans
- Being patient with yourself
- Learn relaxation skills & keep relaxed
- Keeping fit. Stretching & Exercise
- Keep a diary and track your progress
- Have a set-back plan to fall back on
- Team Work. Get involved with others
- Keeping it up. Put into practise tools, 1-11
Available in French, German
Italian & more
The Pain Toolkit is also available in French, German & Italian and many more languages. They can be downloaded by clicking here.
Useful Resources, Choices & Links
To help & assist you with your pain
Below are some choices to access support, advice or help in your area and nationally.
These links and resources have been compiled and put together by the team at the Pain Toolkit, for your reference and what we believe will help you in the self management of your pain.
Self Management Programmes (SMP)
These are run in the community by highly trained tutors who also have health conditions (including pain) themselves but have learned to become good self managers. SMP's are run by Arthritis Care called Challenging Arthritis www.arthritiscare.org.uk and the Expert Patients Programme www.expertpatients.co.uk.
NHS Pain Management Programmes (PMP's)
PMP's are in some areas. Your GP can help you find a local PMP or go to: www.britishpainsociety.org.
Remember, PMP's and SMP's can provide you with many self-management tools, but you have to do the work!
NHS Patient Advice and Liason Service (PALS)
This service can provide information that may help you in locating other support services. You can contact them via your local NHS Primary (or Hospital) Care Trust or you can visit www.pals.nhs.uk.
Utilising Community Resources
Your local Library is a good starting point as they hold useful information (access to the internet, books, DVD's, CD's and cassettes) about other local health and community initiatives.
Making changes and becoming active
GP exercise on referral
If you are unsure about becoming active or exercising, your GP can refer you to their GP exercise on referral scheme. These types of schemes are run with local gyms and fitness centres and can include facilities for swimming and many other gentle, but beneficial exercise and keep fit regimes. Ask at your GP surgery for more information and about other pain management support available.
Walking for health
Also find out more about 'Walking for health'. These are usually run locally by your local Borough Council. Please also visit the Walking Health Initiative website.
Sometimes it can seem like there are as many exercise programmes as there are different makes of cars on the road. A few common ones include Yoga, Tai Chi and Pilates (pronounced Pil ar tes).
Please make sure that your teacher is a qualified and experienced in teaching people with persistent pain.
Remember, you should be encouraged to exercise at a pace that feels right for you
Looking after your body is very important and you will need to think about the following;
Eating healthy food, Sleep (sleeping only at night and avoiding cat naps during the day), Hygiene, including washing and grooming your body daily.
Looking after your body is very important and so it is vital that you look at what you put in to it, that you get enough of the healthier types of food and the right amount of sleep and that you also keep yourself clean.
Useful website links for information and support
- Able Radio
- Action On Pain
- American Chronic Pain Association
- Arthritis Care
- Back care
- BBoy Science
- Big White Wall
- Breathworks Mindfulness Based Pain Management
- British Pain Society
- British Wheel of Yoga
- Chronic Pain Anonymous
- Depression Alliance
- Exercise Works
- Fibromyalgia Association UK
- Get a life, get active
- Health Talk Online
- Institute for Chronic Pain
- Know Your Own Health
- ME Association UK
- Migraine Trust
- MIND Confidential Help and Advice
- Multiple Sclerosis Society
- My Condition, My Life
- National Rheumatoid Arthritis Society
- NHS Direct (Tel 0845 4647)
- NHS Choices
- Npowered - The Pain Management Plan
- Overcoming Mental Health Problems
- Pain Association of Scotland
- Pain Concern
- Pain Info
- Pain Resource
- Pain Support
- Pain Relief Foundation
- Painting Pain
- Pain Victories
- Patient Memoirs
- Pelvic Pain Support Network
- Polycystic Kidney Disease
- Rheumatoid Arthritis Society
- Self Management Community
- Sheffield Aches & Pains
- Sheffield Back Pain
- Shingles Support Society
- Stroke Association
- Talking Health
- The Neuropathy Trust
- Trigeminal Neuralgia Association UK
- Weight Concern
- Your Health Your Way