Beat The Heat: Banishing Summer Aches & Pains with The Pain Coach Richmond Stace

With the warmer weather upon us many of the nation will be suffering from an increase in Summer aches and pains, such as migraines, muscle pain and arthritis. High humidity levels and heat can exacerbate symptoms and inflammation in the body. Further, there are other summer challenges such as travel if you are going away, and looking after the kids who are now at home all day.

Here The Pain Coach Richmond Stace looks at ways to promote Summer wellness and look after your body. With over 30 years in healthcare, his top tips can help you stay safe and have fun this

Summer!

Summer Chronic Pain Complaints 

• Joint pain – heat can cause swelling in the ligaments, muscles, and tendons around our joints and this inflammation can lead to more chronic pain.
• Migraine sufferers – the warmer weather can trigger migraines and tension-related headaches. Heat causes dehydration which is also a trigger of these attacks so it’s extra important to stay hydrated over the Summer months.
• Muscle pain – our muscles can tighten as the body loses important nutrients when we sweat and dehydration can cause muscles to become sore and cramp.

Richmond comments: “Pain is generated by our body systems as a best guess to explain what is happening for us in our lived world in that moment. Like an orchestra, systems including the nervous system, immune system and endocrine system work together to create the feelings and thoughts we experience. As strange as it may sound, we don’t experience the world or ourselves directly. Instead, we experience a prediction, inferring (guessing) the causes of the sensory information from the body and the world based on prior experiences and knowledge, most of which is subconscious. When you feel pain there are a set of conditions at play meaning pain is the best explanation.

To change your pain, you learn to change these conditions. For example, how you think about your pain (beliefs) really matters, and then what you do and how you do it. In essence you learn ways to change state, focusing on what you can do in the best way, and building on from there. These are a set of skills you practice and learn to live yourself better in your own unique way often with guidance and encouragement from a specialist in chronic/persistent pain.

Ultimately, while we cannot control how life unfolds, we can develop skills in how we respond to and interact with it—a crucial aspect in managing challenging moments, knowing they will pass, easing, and overcoming chronic pain”.

Top Tips for Summer Wellness

• Stay hydrated – dehydration will only worsen chronic pain worse, drink water regularly and think carefully about the consequences of caffeine and alcohol.
• Eat well – boost your immune system with fresh fruits and vegetables full of vitamins, minerals and antioxidants. Think about what you are putting in your body and when.
• Stay cool – avoid being outside in the hottest parts of the day – keeping cool will reduce the pain-increasing effects caused by humidity and heat. Choose air-conditioned places or sit in the shade if you’re out and about.
• Get your bed Summer ready – overheating results in poor sleep which is a common cause of increased pain. Invest in air-conditioning or use fans to keep your room cool and choose bedding made of natural materials. Be aware that some people find cool temperature aggravating.
• Stay active – try activities such as yoga, swimming, or going for a walk which are all low impact and won’t put too much pressure on your body but will get your heart rate up. Listen to your body and stick to the right exercise levels for you. Stay within your window of tolerance, which varies. Movement through the day nourishes your body and is important for health: ‘motion is lotion’.

Richmond explains that each person experiences pain uniquely, with their own style and approach. It’s about examining those experiences to understand how and why things happen, identifying the conditions involved, and consistently improving those conditions. This ongoing understanding forms a foundation that evolves as we progress. This Summer look at practical aspects like organising your day, structuring meaningful activities, and incorporating skills and strategies to stay on top of things rather than focusing on limitations.

Richmond has a multidisciplinary background including pain neuroscience, physiotherapy, rehabilitation, exercise physiology, strength and conditioning, nursing, strengths-based coaching,

positive psychology, motivational interviewing, and compassionate-focused therapy. His new book, Understand & Overcome Your Chronic Pain, published by Sequoia Books, is priced at £21.99 and

available in paperback via all good booksellers, directly from the Sequoia Books website at www.sequoia-books.com/catalog/stace or from Amazon.