What can I do to help myself if I have pain?

Most musculoskeletal pain can be helped by improving your general health and wellbeing, as well as increasing your physical activity levels.

Here you will find links to self-help information for health improvement, physical activity and managing your pain.

Physical Activity

Physical Activity Guidelines


It is essential to be physically active to help live a healthy and fulfilling life into old age. There are so many benefits for both your physical and mental health. Some of these are listed in the graphic from the Chief Medical Officer below. Additionally you can find more information and guidance from the NHS here

CMO Physical activity recommentations for adults
(You can click on the image to open a pdf for those using screen reading software) 
 

  • Moving Medicine provides online practical guides and support to help get you moving for your health. Here is a link to their simple leaflet on the benefits of physical activity on your MSK condition, with guidance on how to get started.

Walking for Health
Walking steps poster image
(Click here for pdf if using screen reader)


 Brisk walking front image                           Exercise snacking front image            
Click the image for a                                                    Click the image for a guide
guide to Brisk Walking                                               to Exercise Snacking
 
  • Free, volunteer-led Health Walks are available throughout Tayside: More information for Angus, Perthshire and Dundee

Other Physical Activity Resources and Services
  • NHS Fitness Studio provides instructor-led exercise videos which you can do in your own time from home
  • Chest, Heart and Stroke Scotland have a their Tayside Health Defence Hub based in Dundee - they offer a range of support from free health checks to specialist physical activity support 
  • Keeping active in later life is especially important - Age Scotland has a fantastic information guide
  • Angus Nature Prescription Calendar - Produced by the RSPB helps guide opportunities throughout the year to get out into nature 

Physical Activity Referral Programmes
 
  • In Angus - Be Active...Live Well provides a range of activities and supports people to become more active. You can self-refer or be referred by your healthcare professional
  • Dundee Leisure and Culture offer a range of activities are available for Active Wellbeing, most need a membership but ask your Health Professional about the Active for Life Referral scheme
  • In Perth - Live Active Leisure also accepts Activity Referral for a range of fitness activities, ask your GP or healthcare professional to be referred

Community Centre Services
Local Community Centres and Sports Hubs provide a wide range of social, leisure and recreational activities - Find out more for Dundee Community Centre and Sports Hubs , Angus Community Connections and Perth Community Hubs

 

Health and Wellbeing

Smoking


Quit your way
 
  • Quit your Way Tayside is your local support service, you can also access this by going to your local pharmacy

Food and Nutrition

  • Find out more about Food and Nutrition to help you to a healthy weight
  • The NHS 12 week weight management programme can help you, as well as the NHS Weight Loss mobile App
  • Dr Ross Shearer is a Consultant Clinical Psychologist specialising in obesity - in the video below he talks about the journey of losing weight. He also highlights how the NHS inform weight loss site can give tips and support.



Mental Wellbeing

  • Looking after your Mental Wellbeing is also important as it can impact your physical health and pain
  • Every Mind Matters is another useful resource for self-help
  • This Easy Read Leaflet will give you easy to follow tips to improve your mental wellbeing (click on the image)
Every Mind Matters wellbeing tips image
 

NHS Tayside Resources

NHS Tayside have further information on looking after your Health and Wellbeing. Here you will find useful resources for help with making behaviour changes, physical activity, alcohol and drug use, financial wellbeing and more.

Pain and Injury Management

NHS Inform offers self-management advice around how you can manage your symptoms for your condition

Click the image below of the area where you have pain and it will take you to the NHS Inform self-help page
                                                                                                                                                                   
   Neck pain image    Shoulder pain image   Elbow pain image

  Wrist and Hand pain image  Back pain image   Hip pain image
  
   Knee pain image     Ankle pain image



Waiting Well

Even though you may be put on a waiting list to see a healthcare specialist or to get health and social care services, there are still things you can do to help support your health and wellbeing while you wait. This site has information to help you do that. This includes information on your physical and mental health, as well as advice about practical issues like money worries.


Chronic or Persistent Pain 

Chronic or persistent pain is pain that lasts longer than 12 weeks, or beyond the natural healing time and may be unexplained. NHS Inform Chronic Pain is an excellent resource to help you to understand why this might happen, what you can do to help and to guide you through changes that you can make to help you live well with chronic pain.