For those of us that suffer from the effects of chronic pain, it is often difficult to get going in the morning. I am often tempted to lay in the bed and let the day pass me by. But I am learning how to get my day started on the right foot. Let me share 5 steps toward beginning a great day. I preface this to say that I totally understand that some days are worse than others and I only encourage you to try.
S – T – R – E – T – C – H and B – R – E – A – T – H – E
I am thankful for a good stretch. When I first was dealt this terrible pain, I could not move, up or down, roll over, sit up, you name it. Any movement at all caused a debilitating contraction of pain across my lower back. So there was no stretching going on here. But now that I have learned to manage my pain, I am grateful for every stretch. I do several stretches right from the bed and others throughout the day. Identify your points of pain and look up some gentle stretches that will help release stiffness. If you ignore this, you may end up completely tight and unable to move. Here’s a place to start…
Exercises to Reduce Chronic Pain
MEDITATE
This begins right where we left off. I’m not much of a Yoga fan, but I do take in some good deep breaths every morning. I spend some time listing things that I am grateful for. You may be in a lot of pain or there may be a lot of problems in your life, but there is always something we can be grateful for. Get a small notebook and start a gratitude list. Then if you have a particularly bad morning, you can go back and remind yourself of all the good things in your life.
I then spend a little time reading and meditating on the Holy Scriptures. I start with Proverbs. There are 31 chapters. One for every day of the month. You might relate to how things haven’t changed much over the centuries. Secondly, I turn to the Psalms. It was suggested to me once that I should read a Psalm every day. Honestly, it’s a great idea. I am always encouraged because they often start out with the trouble and the psalmist will end up praising God. Now that is a great way to get the day going!
[Actually, now I’m reading 5 Psalms. It only takes a few moments. I start with the day of the month. ie today is the 16th, so I read Psalm 16. Then I add 30 and read Psalm 46, then 76, then 106, then 136. This seems to add some variety to the reading. The only time I switch it up is that I save Psalm 119 for the 31st day of the month. This Psalm is long, so I give it its own day.]
There are plenty of great apps available for this time of reading if you prefer something else.
First Five – an awesome app offered by Proverbs 31. As it indicates, It only takes 5 minutes to read.
BGEA – You can’t go wrong with Billy Graham’s devotions!
Check out some other possibilities here.
HYDRATE
Get started with your hydration goal by downing 2 8-ounce glasses of water right off the bat. I take my medications with the first one with apple cider vinegar; the second, with your medications. Why Apple Cider Vinegar? Because it has so many benefits including:
- stabilizes blood sugar levels
- increases body metabolism
- decreases your appetite
- improves digestion
- Keeps osteoporosis at bay
- constitipation relief
- helps overcome fatigue
- reduces inflammation
- detoxifies your liver
- read here for more
Start small with the vinegar, maybe just a capful. Add a squeeze of lemon juice or even a bit of liquid stevia if you can’t deal with the taste. It is definitely an acquired taste. And do this first before your glass of clear water so that you rinse the acid from your teeth.
MAKE YOUR BED
Seriously, take a couple of minutes and make your bed. It will help you sleep better at night and you will be more rested tomorrow. It adds to your stretching routine as well. Another note: When it the last time you wash your bedsheets? Once a week is advised to remove germs and dirt.
BREAK A SWEAT
It only takes ten minutes to get your heart rate up and challenged. Dr. Livinggood [yep, his real name], suggests ten minutes of Tabata. This is a high-intensity exercise, but high-intensity is relative. You do what you can do. Great for your heart! Here are the videos I use to help me get going without going to the gym…
Silver Sneakers for those on Medicare
Faithful FInishlines – {affiliate} a great place to get lots of weight loss help. Here’s a free 5-day challenge
Actually, just go to YouTube and type in Tabata.
Of course, you could just take a brisk walk.
CONCLUSION
All this takes less than an hour and you will be ready for a great day!
–Mandy
BONUS
– If you are married, you might like to add this to your morning routine! – Make Love To Your Spouse!
Pastor’s Wife (retired) & Chronic Pain Warrior blogs about how to make it through anything by relating her own life experiences to her writing. She is passionate about her love for the Lord and desires to spread that passion to others. She has a great desire to encourage women who are following behind her.
