Physiotherapy

Exercise and lifestyle changes can be a useful way to manage your pain. The information below provides a good starting point. Remember to start gently and ease in.

Consistency over time is usually more effective than doing too much in one go and potentially flaring symptoms. If you find a particular exercise uncomfortable, then make the movement smaller or leave that exercise and try another.

Ask your GP practice for an appointment with a social prescriber.

Exercise

• Chair based Pilates.
• Pilates for back pain.
• NHS yoga fitness studio.

Healthy sleep

We know that when you are in pain it is more challenging to get a good night's sleep. Lack of sleep can drive the pain and reduce your pain threshold. Medication can help with this, and you may also find these links helpful:

• Bedtime meditation.
• NHS sleep advice.

Mental wellbeing

You can self-refer for assistance with conditions such as low mood, depression, stress and anxiety. As these factors are likely to be contributing towards the pain you experience. Self-refer to our Talking Therapies Service.

Weight management

Struggling with weight management? Reducing the load on your joints may ease your pain. You can self-refer to Healthy Cornwall.

To get you started:

• BDA food facts.
• NHS weight loss advice.

iCare iMove

iCareiMove are specialists in ageing. They keep people steady on their feet with strength and balance programmes. They have been making a difference using a non-medical model for over 20 years. iCareiMove delivers services and talks about the ageing pathway and managing conditions as you age. This includes a falls prevention class which is available online and in person.

Pain control medications used to treat persistent pain

Regular pain control with persistent pain is important to ensure you can move more normally, remain active, stay at work, and reduce protective muscle spasm.

• Faculty of Pain Medicine patient information.

Pain information websites

• Live Well with Pain.
• Pain Concern.
• Peter O'Sullivan.
• Retrain Pain Foundation.
• Tame the Beast.

Managing long term pain

Other websites and resources you may find useful:

• Ways to manage chronic pain.
• NICE clinical guidelines.
• The Pain Toolkit.
• Pain Management Network.

Pain Café

We all know cafés are informal spaces where people can pop in, get some sustenance and chat with people around them. A pain café is the same with a focus on talking about our experiences of pain and how we manage it.

It is a chance to talk about pain and lots of other things - we are not defined by our pain. We can share ideas, develop new tools to help other people understand our experience and just chat about everyday life.

Cafés are supported by:

• baristas who have training and knowledge about pain (like making coffee)
• menus with activities and strategies to whet your appetite

Videos

Limbs (upper)

This includes shoulder, elbow, hand and wrist.

• British Elbow and Shoulder Society.
• De Quervains information leaflet (PDF, 243 KB).
• Osteoarthritis of the thumb information leaflet (PDF, 493 KB).

Limbs (lower)

This includes hip, knee, ankle and foot.

• Hip and knee osteoarthritis information booklet (PDF, 1 MB).

Osteoarthritis

• OAK group education sessions.
• Versus Arthritis

Pelvic health

• Guide to bladder training (PDF, 173 KB).

Spine

This includes neck, thoracic and lower back.

• Back for action booklet (PDF, 1 MB).