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Table of Contents

Acknowledgements

Foreword

Introduction Me and My Back Pain

Joint and Back Pain

• How can we define pain?

• Types of pain

• Words to do with pain

• How we respond to pain

Chronic Pain – The Gate Control Theory of Pain

• Vicious Spiral of Chronic Pain

• Types of medicine to manage chronic pain

The two types of sufferers

Pain Management

Things that you can do yourself

Things to avoid

Pain suffering scenarios

Causes of joint pain

Back Pain:

• The anatomy of the back

• Causes of back pain

• Persistent and chronic back pain

• Stress

The Way Forward – Treatments and Recommendations

Possible Solutions

1. Movement vs Inactivity

a. Movement and being active

b. The benefits of movement

c. Movement and blood circulation

d. Physical exercise

e. Other ‘structured activities’

2. Medication

a. Traditional Western Medicine

b. Complementary/Alternative Medicine

3. Mind and Body

a. Psycological Issues

b. Cognitive Behavioural Therapy

c. Mind Set – Positive Mental Attitude (PMA)

d. Acceptance of living with chronic pain

e. How to be more in control of your pain

– Controlled breathing

– Relaxation

– Meditation

– Pacing

– Resting

– Posture

– The Alexander Technique

4. General Health Recommendations

a. What your body needs

b. Stress Reduction Strategies

c. Stress may lead to Depression

d. My Continually Growing Big Plan

– Healthy Living

– Healthy Eating

– Home Treatments

Heat Treatment

Cold Treatment

– Activating Endorphins

What are endorphins?

What is the effect of endorphins?

How to boost endorphin release – Triggers

– Other creative/alternative solutions

5. Other Therapists and Health Professionals

– Chiropractic

– Osteopathy

– Acupuncture

– Other Cognotive Strategies

6. Summary of my Story

Appendices

General References

Websites

Useful Organisations