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Got pain on your brain?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Pain is not just in your head, but your head plays a role. Holistic treatment that also addresses your mind may be your best bet in facing pain.

Pain can be unpredictable, uncontrollable, and unrelenting, so even the most resilient Warfighters can be vulnerable to it. Because of pain, you may experience symptoms of anxiety or depression; your mind may even exaggerate the intensity and awfulness of pain. Socially, you might experience criticism, rejection, and negative interactions with family, spouse, or peers. Even if interactions are generally positive, you may want to withdraw from people or difficult situations

Chronic pain, which lasts longer than three months and is unresponsive to treatment, can affect quality of life for many. At least 100 million adults in the U.S. suffer from chronic pain. Unfortunately, combat and other situations make Warfighters especially susceptible to experiencing injury and pain. One study of an infantry brigade found that three months after return from Afghanistan, 44% of the soldiers reported chronic pain.

The American Psychological Association has shared evidence that relief from pain is more likely when mind and body are both treated. The National Center for Complimentary and Alternative Medicine has also indicated that continued study of non-drug approaches to pain management is a priority.

The latest trend in treating pain is the “biopsychosocial model,” which focuses on exercise and sleep (not just meds and surgery) as important biological influences. Important psychological factors include thoughts, emotions, behaviors, and attention. And impactful social factors involve healthcare, family, and work. All of these factors can contribute to understanding and mitigating the impacts of pain.

The American Psychological Association shares concrete advice to manage pain, including these tips:

  • Distract yourself.
  • Stay active and exercise.
  • Know your limits.
  • Follow prescriptions carefully.
  • Make social connections.
  • Don’t lose hope.

Also be sure to check out HPRC’s mind-body techniques and resources for managing pain.

Got pain on your brain?

Pain is not just in your head, but your head plays a role. Holistic treatment that also addresses your mind may be your best bet in facing pain.

Pain can be unpredictable, uncontrollable, and unrelenting, so even the most resilient Warfighters can be vulnerable to it. Because of pain, you may experience symptoms of anxiety or depression; your mind may even exaggerate the intensity and awfulness of pain. Socially, you might experience criticism, rejection, and negative interactions with family, spouse, or peers. Even if interactions are generally positive, you may want to withdraw from people or difficult situations

Chronic pain, which lasts longer than three months and is unresponsive to treatment, can affect quality of life for many. At least 100 million adults in the U.S. suffer from chronic pain. Unfortunately, combat and other situations make Warfighters especially susceptible to experiencing injury and pain. One study of an infantry brigade found that three months after return from Afghanistan, 44% of the soldiers reported chronic pain.

The American Psychological Association has shared evidence that relief from pain is more likely when mind and body are both treated. The National Center for Complimentary and Alternative Medicine has also indicated that continued study of non-drug approaches to pain management is a priority.

The latest trend in treating pain is the “biopsychosocial model,” which focuses on exercise and sleep (not just meds and surgery) as important biological influences. Important psychological factors include thoughts, emotions, behaviors, and attention. And impactful social factors involve healthcare, family, and work. All of these factors can contribute to understanding and mitigating the impacts of pain.

The American Psychological Association shares concrete advice to manage pain, including these tips:

  • Distract yourself.
  • Stay active and exercise.
  • Know your limits.
  • Follow prescriptions carefully.
  • Make social connections.
  • Don’t lose hope.

Also be sure to check out HPRC’s mind-body techniques and resources for managing pain.

Relief for your aching back?

Epidural steroid injections can provide short-term relief for back and neck pain.

HPRC continues its series on Pain Management with an article on epidural steroid injections (ESIs), which involve injections of pain medication around the spinal nerve roots. They are done by qualified healthcare providers for short-term relief of back and neck pain. They also can help doctors diagnose some types of pain. Learn more in HPRC’s “Epidural Steroid Injections for Pain."

A mesmerizing strategy for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Hypnosis is a strategy that can be used for pain management.

Hypnosis is a trance-like state produced from a heightened sense of focus and concentration. Like other mind-body strategies, hypnosis can sometimes provide temporary pain relief for many pain conditions. Learn more about what hypnosis is, the research on what pain conditions it can help, things to be aware of, and its relevance to the military in HPRC’s “Hypnosis for Pain.”

Elastic therapeutic tape

Scientists still disagree about the value of elastic therapeutic tape, but you can give it a try next time you’re injured and see how it compares to what you’ve used in the past.

If you’ve injured a muscle or tendon during your PT training and wondered if that elastic tape that comes in bright colors could help you, read on. Elastic therapeutic tape is significantly different from regular elastic bandages, and it became popular during the 2008 Beijing Olympics when athletes such as professional beach volleyball player Kerri Walsh used it. Both are used to treat athletic injuries such as strains and sprains, but they produce their benefits in different ways. Elastic therapeutic tape is made of a thin material with thickness and elasticity similar to that of human skin. When taped on skin it supports injured muscles. However, it has also been reported that it helps relieve pain by lifting the skin away from the tissue beneath and enhancing blood and lymph flow to the injured area. Regular elastic bandages such as ACE bandages also provide support and reduce pain when wrapped around an injury, but unlike elastic therapeutic tape, they provide localized pressure to reduce swelling. In addition, they don’t stick to skin and usually restrict range of motion. Users report that elastic therapeutic tape works, but scientific evidence is contradictory. There just isn’t enough evidence to support the use of elastic therapeutic taping over other types of tape/bandage, and there is no scientific explanation for why it should work. So just be aware and use this tape at your discretion.

Neck pain takes flight

HPRC Fitness Arena: Environment, Total Force Fitness
Neck pain, especially for pilots, can be an occupational problem in the military. Addressing early symptoms of neck pain and certain exercises may help prevent chronic neck pain.

Neck pain in military pilots, particularly helicopter and fighter jet pilots, is a major concern. Conditions inherent in flying helicopters and jets put these pilots (and crew) at a greater risk for developing neck pain due to misaligned postures, the use of additional equipment on their helmets, and exposure to high G-forces. Effectiveness and readiness are compromised if a pilot is can’t fly because of pain. Pilots sometimes forego medical treatment for fear of being grounded or losing their flight status and, as a result, pain is left untreated.

Exercise programs specifically for strengthening the neck area can be helpful in preventing pain. “G-warmup” maneuvers can also be beneficial to prepare a fighter pilot for high G-forces. Military researchers are looking at improving and updating the ergonomics of aircraft seats and cockpits, as well as helmet fit. In the meantime, see your doctor if your neck pain doesn’t improve with rest and basic at-home treatments. And for more information, read HPRC’s InfoReveal.

Meditation strategies to manage pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Tap the power of your mind—manage pain through the practice of meditation.

Pain is a sensation of both the body and the mind—and it’s within your power to use strategies such as meditation to control the mental aspect to decrease the physical sensation of pain. Meditation can teach you to have a focused, calm mind, and rhythmic breathing. It may sound easy, but it requires practice. The payoffs can be improved well-being, reduced pain, and relaxation. Want to know more? Check out HPRC’s new Pain Management section, where you can find strategies such as meditation that you can use on your own or with the help of a healthcare provider.

Get answers to your questions about pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
HPRC’s new section on Pain Management includes answers to FAQs about pain.

Most of us will experience pain at some point in our lives, and Warfighters—in training or in theater—are obviously at an even greater risk. For that reason, pain management has become a priority for the military. Committed to being a comprehensive Warfighter resource, HPRC now has pain management information, tools, strategies, and resources. You’ll also find answers to some of the most common questions about pain, including:

  • What is pain?
  • Why do some people tolerate pain better than others?
  • What is the difference between acute and chronic pain?
  • What happens if pain becomes chronic?
  • What sorts of things affect my pain?
  • How do the DoD and VHA treat pain?

Biofeedback for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Harness the power of your mind with biofeedback and take control of pain.

Biofeedback teaches you how to control your body’s nervous system in order to reduce pain and stress and promote relaxation. Biofeedback can sometimes relieve musculoskeletal pain such as neck, back, and shoulder pain. It also may work for migraines and stress- and tension-induced headaches. For more in-depth information, read HPRC’s InfoReveal on biofeedback for pain management.

Acupuncture for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Acupuncture is more commonly being used in the military as a method for pain treatment and management in conjunction with traditional practices.

Acupuncture is an ancient form of Chinese medicine. Thin needles are inserted into the skin at points of the body that are thought to regulate the body's flow of energy (also known as qi or chi). It often is used for common health concerns such as headaches and migraines, carpal tunnel syndrome, and back, joint, and chronic pain. For more in-depth information, read HPRC’s InfoReveal on acupuncture for pain management.

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