How to keep an activity / pain log

People with chronic pain may not realise that how they schedule their every day activities, including how they fit sleep and rest into the schedule, can influence the level of pain they are feeling in each day. I always get my occupational therapy clients to keep an activity / pain log to show me how they are currently planning their day (when in uncomfortable situations, planning can really go a long way - regardless if the discomfort is referring to health or even other parts of life like parenting and finances.)

Example of an activity log.

Time	Activity	Pain Level (0-10)
7.00am	Wake Up, climb out of bed to go into toilet, morning toilet activities	0
7.30am	Prepare breakfast for family, wake the kids	0
8.00am	Eat breakfast together with kids	0
8.30am	Drive kids to school	1 (pain slowly creeps up while driving)
9.00am	Shopping for groceries at market.	5 (still tolerable)
10.00am	Completed shopping, start the drive home	7
10.30am	Reached home completely exhausted, quickly sorts out groceries and urgently needs to rest	9

And the details of the rest of the day until my occupational therapy client goes to bed. This log provides the occupational therapist with lots of very valuable data, which the client and the therapist can use to come up with strategies to manage pain better.

Eye Pain When You're Staring at the Computer Screen? Here's what to do.

Today I want to call your attention to a very special kind of software that you can install on your computer to reduce eye pain. It's called f.lux.

https://justgetflux.com/

Yep, just get f.lux.

I came across this software when I was doing research for my occupational therapy GR:IN Lifestyle Modification sleep and rest management programme (yes, I also include sleep and rest management into my occupational therapy work, and sleep and rest play a very important part in pain management, just as much as pain can influence the quality of your sleep!)

Of course I installed it into my computer to try it out before recommending it to my clients. (I don't practice what I preach, I preach what I practice. So the saying goes!)

Initially, it was a bit hard for my eyes to get used to as my laptop screen seemed to become weirdly orange-ish but after a bit (within the first session) it was fine. Just took some time for my eyes to adjust I guess.

I like f.lux a lot. I don't really get that much eye pain when using my computer anymore.

Another handy method I am learning to use is the Pomodoro technique (or the tomato technique - which is easier to remember. You'll still find the Pomodoro technique if you google "tomato technique").

The gist of the Tomato Technique is, set a timer for 25 minutes, work through those 25 minutes - focus, then make a "tick" on piece of paper and take a 5 minute break. When you have accumulated 4 "ticks", take a half hour break. This will also help reduce your eye strain (provided you leave your desk when you're on your 5 minute break - when I first started I used my 5 minute break to go on Facebook and watch YouTube videos. Big mistake I tell you, my eyes were dying!) Of course there are more sophisticated ways to using this Tomato Technique, but you can go find out more on their website.

I'll make a post about what cool health-supporting things you can do while on your 5 minute break. It will be fun! :D

The Best Supplements for Pain Management

One aspect of pain management that not many people look into is the nutritional aspect. I often tell my occupational therapy clients, you can go to the acupuncturist or the chiropractor as many times as you like, and they will put you back together nicely again, but if you keep going back to them too many times it could mean either one of two things:

1) the clinician who is treating you wants to make a profit from you and keep you coming back for a long time (much of healthcare in Malaysia is unregulated and private - this is fodder for another blog post and I won't talk much about it here).

2) you're undoing the clinician's work with certain every day habits, which result in increased risk of damaging your body. Every time the clinician fixes your body, and you go back to injure / cause more damage to it, that's why you have to go back to get it fixed again.

Many people are not aware of the 2nd reason. When they start to protest at Reason 1 and tell me that they have a very good clinician treating them, then it's most likely Reason 2, and that makes them an ideal candidate for occupational therapy.

Occupational therapists look at how your habits and routines in your every day life would affect your health and how your health affects these habits. That's why I work with people who develop health problems from work, and also whose health problems affect their work. (I get invited to speak to corporations about these workplace health issues and am also developing a programme to train HR to recognise health problems in staff early so that they can get their staff to seek help.)

Eating and nutrition is a very important habit too.

Here are some recommended supplements that my clients find to be helpful to them when managing pain. (Note, supplements are - and should be - intended to provide nutrients that may otherwise not be consumed in regular quantities. This means that the stuff I'm recommending is typically found in your every day food - however, our every day food tends to be very nutritionally deficient, and if you're experiencing chronic pain, chances are your body could use the extra nutrients to help it recover).

1. Salmon Omega 3

Whenever there's an injury (pain is an indication of injury) there is inflammation. Chronic inflammation occurs every where in the bodies of people these days, resulting in damage, injury and subsequently pain. Have you ever slammed the door on your finger and seen how big your finger swells? That's inflammation for you! My clients find that Omega 3 helps to reduce the inflammation and provide relief, even with such a small dose of one capsule a day! There are plenty of these supplements out in the market, so do beware to ensure your omega 3 comes from reliable sources though, as sea water fish can be prone to heavy metal toxins. And also, try to ensure that your supplement is Omega 3 and doesn't contain Omega 6. Omega 6 is inflammatory (causes swelling) whereas Omega 3 is anti-inflammatory (reduces swelling). You don't want more swelling to cause more pain!

2. B-Complex and Calcium-Magnesium

These two have a calming effect on the nerves (they help convert your tryptophan to serotonin that calms you down and can help you call asleep too!) I take them when I'm feeling stressed, and I take them when I get those really annoying flu aches - no more body-wrecking aches when I have flu anymore, and I can get enough sleep to recover (the role sleep plays in pain management - now that's for another post!) They are a great alternative to paracetamol, especially if you're a tad worried about the residues of drugs left in your body (the ones I use are from organic sources and have very good bioavailability - which means the body can absorb them very well without leaving residue in your gut!) I have used them with autistic kids as well (nutrition is very important to them as they have very unique guts - that's another post for another day now) and non-verbal kids who threw tantrums learn very quickly to ask their parents for these supplements when they notice the agitated feelings coming on. Yes, the effects are *that* significant!

The company I get my supplements from is a very reliable manufacturer with more than 80 years of experience in nutrition and supplementation production, they even have their own organic farms surrounded by forests to keep the air clean, and plenty of state-of-the-art farming practices. If you're keen to get more information on these supplements and get them for yourself, go here. Do note that supplements are just that - *supplements* supplementing your actual food and you're still supposed to eat real food in order for them to be able to work best for you. We'll talk about food and eating habits and how they aid recovery from pain in another post.

Update, other posts on related topics - series on meals while living with chronic pain:

Why focus on meals is important
http://painmalaysia.blogspot.com/2015/01/meals-while-living-with-chronic-pain.html

What you should expect to be in your meals

http://painmalaysia.blogspot.com/2015/01/meals-while-living-with-chronic-pain_9.html

Shopping Solutions (and why they are important)

http://painmalaysia.blogspot.com/2015/01/meals-while-living-with-chronic-pain_20.html

How this occupational therapist got into pain management.

Skills to deal with pain should be on every occupational therapists' personal "occupational therapy tool kit". However, based on my observation of occupational therapy in Malaysia, not enough emphasis is being given to learning about the condition of pain and how to address it in our occupational therapy work (there are many other things that I feel occupational therapy education in Malaysia doesn't really teach us to address in our work, but that's for another blog post).

As a Taekwondo athlete and coach (my life before qualifying as an occupational therapy practitioner), dealing with pain and injury was part and parcel of my work. I had to learn:

1) proper movement to prevent injury (important when you've got a last a few rounds of fighting)
2) how to address and care for acute injury (so you can move on to the next match)
3) how to recover properly from injury - caring for injuries in the long run (so that your sporting career can last longer)

So I was already equipped with skills to manage pain and injury even before being an occupational therapist. (Note: not all Taekwondo and sports coaches are trained as such though, and that's a topic for another blog post. If you're a Taekwondo or sports coach who is keen to pick up these skills, I am actually lecturing this topic for Taekwondo Malaysia, the national body - you can feel free to invite me to conduct a course for you and the instructors / coaches in your club / association).

The need for occupational therapists to have skills to deal with pain came rather unexpectedly through my work with clients suffering from obesity-related conditions that eventually led to the GR:IN Lifestyle Modification Approach. When I started working with these people, the idea was that they would mainly be coming to me for weight management. What I didn't really think of (although it would seem pretty obvious!) was that people who were overweight would also come with knee and back pains, and that people with nerve damage from diabetes and stroke would also develop pain, and at the same time they would also have various unhealthy habits that also lead to other sorts of pain (like carpal tunnel syndrome - especially if they have lead a rather sedentary, computer-using lifestyle). There's plenty of people suffering from pain out there (that's why massages are very popular!) but we overlook it too easily!

How chronic pain affects lives

Pain is often an underestimated health condition, and many people do not realise the kind of consequences that could result from not addressing the root cause of their pain. I have had occupational therapy clients who had to quit their jobs and are unable to take on employment, isolated at home because their pain renders them unable to drive and get about in their every day activities. And I can say that it doesn't necessarily have to be that way. If addressed at a much earlier stage, their current condition (unemployment, unable to leave the house, isolated from community) could have been easily prevented, but many people do not necessarily know where to get help, who to get help from, or realise that they need help even.

I have had friends with persistently recurring pain ignore my suggestions about certain lifestyle modifications that they might need to go through to prevent further deterioration. This despite the fact that I'm an occupational therapist and also developed the GR:IN Lifestyle Modification Approach (which I use for clients with chronic pain, weight issues, sleep issues and also for mental health). One of my friends only started to take her health more seriously when her pain had gotten to the point where she started to have episodes so serious that they rendered her bedridden and unable to do her work. Sometimes I see people who despite multiple hospital admissions, are still unable to persist in making the changes in their lifestyle (how to make changes that stick? This will be another topic altogether).

In my talks to the general public, people are generally astonished at the incredibly devastating effect chronic pain can have on our every day lives, but it is not something that happens overnight. Chronic pain is one of those things that creep up on you over time. Like I always tell my occupational therapy clients, your health is where it is today because of an accumulation of factors over a significant time period: 10, 20, 30 years even (for my clients with stroke, high blood pressure, diabetes etc - yes, I see these clients too, and they too suffer from chronic pain, which was what led to my involvement in occupational therapy pain practice), so it is quite unfair to your body to expect it to recover very quickly after implementing a few changes via undergoing occupational therapy for a week or two.

Occupational Therapy and Pain Management

What is occupational therapy and what has it got to do with pain management?

Occupational therapy is a healthcare profession, just like doctors, pharmacists, physiotherapists, dietitians, etc. Occupational therapists are not easily found in Malaysia - there are only about 1000 of us around the country, with more than 90% of occupational therapists practicing in the government system.

What makes occupational therapy different from other healthcare professions have a more lock-and-key, specific approach towards health. E.g. when we go to see a doctor for pain, doctors would typically prescribe a person pain medication; when people go to see a chiropractor for back pain management, the chiropractor would then adjust their back; when people go to see an acupuncturist for pain management, the acupuncturist would then target the specific parts of the body nervous system that are causing the pain with their acupuncture needles.

The common point between the practices of all the health professionals mentioned above (and other health professionals that treat pain) is that most of the time, they aim to reduce the pain. But what happens when the pain continues to come back again and again? For Malaysians with such persistent, repeating chronic pain, they feel like they have to continue to return to therapy consistently for the rest of their lives.

Occupational therapists do not necessarily work directly with the pain. Sometimes, occupational therapists may not necessarily aim to reduce the pain directly. However, occupational therapists can teach their clients strategies to reduce pain and more importantly, live in harmony with the pain. We are the ones who should be in control of our lives, not the pain. Occupational therapists would look at what are the other factors that could be influencing the pain and then work together with the clients to be able to work around them.