Pain Science
T or F: Pain is a warning of a threat or perceived threat based on internal and external information
True
T or F: Exercise is NOT an effective treatment for depression
False
T or F: We are often kinder and more compassionate with ourselves than we are with our loved ones
False
Give an example of a relaxation practice
Mindful breathing, body scan, visualization, etc., mindfulness
Name 2 reasons why Recreation is important
Distraction from pain, creates sense of purpose, increases self esteem, reduces stress & anxiety, helps you realize your potential, teaches new skills, improves thinking, forms self
T or F: The nervous system can change to be more sensitive or less sensitive
True
Which is harder on your body- pushing or pulling?
Pulling: we usually do it with one hand and a twist in our back
What are two positive strategies for managing stress?
EX. Listening to music, playing with a pet, laughing or crying, socializing, taking a bath or shower, talking with family/friends, praying/attending ceremonies, relaxation practices, being in nature
T or F: When doing breathing exercises, your belly and chest should expand with the EXHALE
False – The belly and chest expand with the INHALE
List 3 healthy sleep habits
Dark room, cool room, consistent bedtime/wake time, avoid caffeine, exercise, avoid nicotine and alcohol before bed, avoid naps, avoid screens one hour before bed
What is an example of a “protective mechanism” or reaction a person may have with pain?
EX. Changes in breathing, heart rate, blood pressure, posture, mental concentration; Increased muscular tension, and pain; Emotional response
Name two benefits of routine exercise
EX. Disease prevention, increased strength, increased confidence, decreased pain, releases “feel good” hormones, increased endurance
Please reframe the following statement into a less stressful thought about our pain:
“I have no hope or control over anything”
EX. “I’m learning new things that can help with my pain”
Name two benefits of including a relaxation breathing practice in your routine
Reduces muscular tension, calms nervous system, improves oxygen levels throughout the body, increases awareness of breath pattern, increases ease of breathing itself
DISCERNMENT includes reflection on past activity and how to decide the right amount of activity. What factors help you decide?
Pain level, effort/exertion, time of day, consider amount of activity, How am I feeling before/after?
What are the 4 stages of the pain cycle?
Overexertion, Flare-up, Physical inactivity, Stress/Mental Health
What is the difference between physical activity and exercise? Give an example of each.
Physical activity can be anything that results in increased energy output from the resting state (EX. walking to the car)
Exercise is planned, structured, and goal-oriented movement (EX. lifting weights)
What usually happens when we try to stuff down emotions like anger?
They explode, coming out bigger and/or in ways we don’t want them to
What is the purpose of self-massage?
Relaxation, improves blood flow, decreases muscular tension, increases body awareness
What are the 4 key features to healthy living (Hint: One is "drinking enough fluids")?
Eating well balanced, drinking enough fluids, staying active, and getting enough sleep
What tool can you use to analyze the balance of “danger in me” (DIMs) and “safety in me” (SIMs) activities in a day?
The protectometer - DIMs cause our nervous system to be hyper-vigilant (more likely to feel pain). SIMs do the opposite- they allow our nervous system to take a break
How can we overcome “kinesiophobia”/fear of movement?
EX. Graded exposure, calming the nervous system, gentle movement
Name 3 types of stress
Environmental, life, personal
Which tools can be used to aid in self-massage?
Tennis balls, lacrosse balls, knotted face cloth, theracane, gua sha (flat stone)
What are the 4 P's?
Positioning, Pacing, Prioritizing and Planning
**Bonus- Play!