Self care for chronic pain flare ups

Chamomile tea & an early night

There is no shortage of advice on self care out there, especially now as people become more concerned about mental wellbeing in light of the coronavirus pandemic. This is a good thing!

However if you suffer from chronic pain or have other physical limitations you might read these with a heavy heart, as much of it will be inaccessible to you. Exercise, getting out in nature or spending time with friends might not feel possible for those in a pain flare up or dealing with heavy fatigue. 

I've pulled together some of the alternative self care methods I use when I'm not up to going for a run or partying with friends (though this is a distant memory at the moment, thanks to lockdown). I hope you find them useful. 

Exercise

I know, I know - hear me out. 

Exercise doesn't have to be a 10 mile run, an hour long gym class or 50 laps of the swimming pool. 

It can be five minutes of mindful stretching, a gentle restorative yoga session or a walk around the block. You can find lots of great options online for gentle yoga and I've listed a few of my favourites below. For me, taking that time to concentrate on my body feels good no matter how gently I have to approach it.

Yoga with Adriene - Yoga for Self Care, Yoga for Chronic Pain & Yoga for When You Are Sick

Yoga, My Bed & M.E - Lower Back Yoga with Yuyu Hot Water Bottle

Enjoying nature

You might not be able to get out for a hike in the woods, but do you have a garden or nearby green space you can sit in? If that's not an option for you, try watching a nature documentary (preferably with the soothing narration of David Attenborough 😁) or listening to nature sounds as you lie resting. You could also buy some houseplants, or even have a go at growing your own. 

Pampering 

You might not be able to spend hours preening yourself - and you might well have sensitivities that make many beauty products out of bounds. Find something that works for you and feels good - maybe a warm bath, filing your nails or placing a warm flannel over your face. I really enjoy lighting a scented candle - it seems like such a simple thing, but it brings me joy.

Connecting

Even before lockdown you might have struggled to get out and socialise with friends and family. The one positive of this situation is that now people are finding more creative ways to connect. Video calls, virtual board/card games, at home quiz nights and online group chats have become a mainstay of lockdown life. My hope is that these things won't fade away completely once life gets back to normal and people still consider these a fun and convenient way to feel connected. 

Creativity

You don't have to be particularly skilled at an artform to find joy in being creative. Simple doodling or journalling can have a really positive effect on your wellbeing. You could also try something like sewing, cross-stitching or knitting, if that sounds more like your thing. Read my post about ways to get creative  for more inspiration.

Eat/drink something nourishing

You might not be able to stand long enough to cook something for yourself (though this blog post might give you some tips on making that easier) but there other ways to get some nutrition.. If you have family or friends that can help, perhaps ask them to deliver some fruit or vegetables that you can snack on as they are - or look at grocery deliveries in your area. If you can, whip up a smoothie - adding oats or yoghurt can help make them a bit more filling. 

Resting with my Yuyu hot water bottle

Rest

This is the obvious one - but if you're like me you might need reminded of this once in a while. It's important to rest when you need it, otherwise you will only make yourself feel worse. I know as well as anyone that this is easier said than done - especially if you're a parent! 

If you can't rest completely, make sure you space out your activity. If you have housework that desperately needs done (and nobody can help you with it) then try setting a timer for ten minutes, then forcing yourself to stop and rest when it goes off. 

If you have kids that need entertaining, my blog post about low energy ways to entertain small children may help. 

Find what works for you

These are some of the tools I use when I'm in a flare up, but it took me a good few years to get to grips with self care that was actually useful to me. If you're new to chronic illness, be kind to yourself - you're not expected to suddenly start embracing this new way of life. Give yourself time. 

If you have any tips for flare self-care (catchy 😂) I'd love to read them in the comments.