Pain Management
Have you ever heard a fellow endo girl say, “Childbirth will be a breeze after all the pain I’ve suffered”?
I even had a doctor tell me this!
Many of us think we have higher pain thresholds because we’re so used to being in pain.
Unfortunately, the opposite is true.
Think of it this way: imagine two castles, both with guards on the watchtowers. One is in a war zone, under constant attack, while the other hasn’t been attacked in years. Which guards might mistake a passing bunny for an enemy and shoot it? That’s our brain.
Ultimately, our brain needs to get out of this fight/flight mode and trust that we aren’t in a war zone. To achieve this, we need three things:
Experience less pain when it manifests.
Prevent pain by eliminating its causes.
Rewire our brain
When you're in pain, it's hard to focus on moving forward. It's like trying to concentrate when you really need to pee—you just can't.
That's why pain management is the first step in the framework. Pain management strategies need to use the least amount of energy because we need them when we're at our worst.
Sure, bungee jumping might distract us from pain, but it's just not appealing when it feels like you’re being stabbed in the gut.
Effective Pain Management Strategies
Bungee jumping didn’t meet the criteria (simple + easy + proven). Here are some proven strategies that did pass the Endo to Energy test:
Hot Water Bottle
Heat has been proven to alleviate pain. Your grandma’s hot water bottle remains one of the cheapest painkillers on the market. Just make sure to close it well!
TENS Machine
Transcutaneous Electronic Nerve Stimulation (TENS) machines aim to confuse the nerves and interrupt pain signals to the brain. They’re portable and easy to use but come with a price tag.
Don’t confuse these with EMS machines to train your abs, they work on different frequencies (I hate to break it to you, but neither of them will give you a 6-pack though).
Massage
For pain due to a bloated endo belly or constipation, a gentle massage can be beneficial. For period pain, it’s not as effective (on the contrary, in my experience).
Use gentle, circular motions on your belly starting from the outer edges and moving inward. Adjust pressure based on sensitivity.
Breathing
Pain increases muscle tension, which then leads to more pain. Breathing exercises can help relax muscles. We'll discuss this further in the 'Exercise' chapter, as regular practice is key to gaining the full benefits.
Pain Killers
Remember that powering through pain can be equally harmful as some painkillers (think about the poor bunny passing your castle). If needed, consult your doctor for the right approach while waiting for the benefits of this framework to really kick in. There are NSAIDs that don’t hurt your stomach.
Acupuncture
Acupuncture can help relieve pain related to endometriosis by working on pain threshold and releasing endorphins. It doesn't provide immediate pain relief, but can lead to less intense episodes during the course of treatment. This is not a strategy to use during a painful episode, like a TENS machine, but could become part of your overall plan if you’d like to give it a try.