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

• Information on the benefits of Quitting Smoking
• Quit your Way Tayside is your local support service, you can also access this by going to your local pharmacy

• 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

• 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

• Active Scotland has guidelines for recommended physical activity levels and advice on how to get more active

(You can click on the image to open a pdf for those using screen reading software)

• Read more about the surprising health benefits of walking
• Your guide to Walking for Health 

                                              
Click the image for a                                                         Click the image for a guide
guide on Brisk Walking                                                    on Exercise Snacking

• Free, volunteer-led Health Walks are available throughout Tayside: More information for Angus, Perthshire and Dundee
• Moving Medicine provides online practical guides and support to help get you moving for your health
• NHS Fitness Studio provides instructor-led exercise videos which you can do in your own time from home

• 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
• A range of activities are available for Active Wellbeing from Dundee Leisure, 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

• Get Out Get Active (GOGA) is dedicated to promoting fun & free physical activity opportunities in Tayside and encouraging people of all abilities to be more active together 

                     
 

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.

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
                                                                                                                                                                   
         

      
  
       

If you have a diagnosed Musculoskeletal Condition - you can find more relevant self-help here

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 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.

The link below is for our online digital exercise classes designed by our musculoskeletal physiotherapists which you may find helpful.