Pain management techniques: relaxation and distraction

Many people that we talked to had used some sort of relaxation technique such as progressive muscle relaxation or abdominal breathing to manage their pain. Others used relaxation in combination with a technique of distraction known as 'visualisation'.

Some people used a combination of these techniques. Relaxation was thought to help decrease stress and muscle tension which could exacerbate the pain. One man who had been taught relaxation and visualisation on a Pain Management Programme explained that they are also believed to help release natural pain relieving chemicals into the brain.

Finds that deep breathing and relaxation reduce the stress and tension that can increase the pain.

Was told on the pain management programme that relaxation and exercise produce natural pain relieving chemicals.

Some people had been taught how to visualise their pain as something that they could reduce or put away for example, putting the pain in a box, dimming a bright light or watching a hot sun set. One woman described visualising putting the pain from her thumb behind a glass screen and was surprised when it worked.

Was sceptical about visualisation but tried it and was surprised to find it helped relieve the pain in her thumb.

Others found it helped to visualise a relaxing experience such as walking along a beach or sitting by a waterfall. Some people had been given or had bought relaxation tapes to help them with the visualisation, which they found helpful. Although one woman pointed out that to get the most benefit you had to use them regularly.

A few people found visualisation difficult but had found that a technique called 'progressive muscle relaxation' helped. Others had not found specific relaxation methods helpful and preferred to relax by listening to music, watching the television or reading a book. These were also good methods of distraction.

Finds guided visualisation difficult and prefers to use progressive muscle relaxation.

Being able to distract the mind away from the pain was a valuable self-management skill for some people. Some people had taken up a new hobby such as woodwork or sewing which they found a good distraction. Others found it helpful to concentrate on a piece of work or solving a problem. Spending time with the family, thinking about grandchildren or even driving could be a good distraction.

Has taken up cross-stitch and finds that this and her grandson a good distraction from the pain.

Many people pointed out that although it is good to hear what works for others, not all techniques of distraction and relaxation suit everybody and it is important for each person to find out for themselves what is most helpful.

Relaxes by flooding his mind with a colour and distracts his mind from the pain by solving mathematical problems.

Last reviewed November 2010.