3 STEPS TO PAIN RELIEF
Written by Raymond Yong
ACCESS TO INFORMATION
Thanks to the internet and mobile phones, we can find all kinds of information right at our fingertips. You might think that this means learning and getting answers should be super easy. But here’s the twist: even with so much info available, figuring out the right answers can be really tough!
Why is that? Well, we’re constantly hit with different opinions and facts that sometimes don’t match up. A great example is what we hear about food. There’s a big debate about whether ultra-processed foods are bad for our health1,2,3,4,5,6,7. One minute we hear it’s okay,and the next, we’re told it’s not! This can leave our heads spinning. Unless you’re ready to spend hours researching, you might end up feeling confused and no closer to finding theb answers you want.
FRUSTRATION WITH ADVICE
Another common issue is that patients are tired of just being handed a sheet of exercises and told to follow it without any explanation. They want to know how to do the exercises correctly and what they should feel in their bodies while doing them. They also want to understand why these exercises might help them.
When new patients first arrive at our clinic, they often feel confused and frustrated. Many even have a sense of distrust towards medical practitioners because of their past experiences
HEALING FROM CHRONIC PAIN
COACHING YOURSELF
Another important thing to learn is how to coach yourself. As your medical team, we are here to guide you with the right exercises and advice. Together, we create a partnership to agree on what treatments will help you feel comfortable moving forward 10,11 .
But your role is also very important! You need to be willing to learn more about yourself and how your body responds to different treatments. This means paying attention to how you feel mentally, physically, and emotionally during your recovery.
YOUR UNIQUE JOURNEY
Even the best rehabilitation programs will have different paths for everyone. As a therapist, I can share what you might face on your journey to healing. But every week, I’m surprised by my patients who come up with new ways to respond to treatments or find unique ways to do exercises that help them reach their goals.
The main point I want to share with you is that you need to embrace and understand your healing journey. Making this journey your own is the key to being successful in feeling better!
OUR 3-STEP APPROACH TO HEALING
I created a 3-Step approach to help you manage and heal from pain. Whether you’ve been dealing with chronic pain for years or want to recover faster from an injury, this plan is designed for you. My 3-Step process has already helped hundreds of patients at our clinic get better and feel well again.
In our 3-Step process, you’ll learn different exercises to help with various parts of your condition. You’ll discover how to EAT, SLEEP, MOVE, RELAX, and LEARN your way out of pain and fully recover from injuries. Over the past 20 years, science has shown that the best way to heal from ongoing pain is to take care of your mind, body, and spirit together.
This is called a Biopsychosocial approach to pain.
The 3 Steps in our rehabilitation process can be summed up in what I like to call the 3 R’s:
RECLAIM, RETRIEVE, and RESTORE.
The first step involves the basics of what you will need to do to reclaim your life back
from pain. This part of your journey is about learning how to care for yourself when youare in pain. Within this first step you willlearn exercises to help you reduce yourpain, you will learn about all of the basic lifestyle (EAT/SLEEP/MOVE/RELAX/LEARN)
measures which have been clinically proven to reduce pain, you will learn about your pain (as pain education has been clinically proven to reduce pain levels……more than most medications!) and a variety of stress management techniques clinically proven to reduce your pain levels.
Research into the science of pain over the last twenty years has shown that whenever someone has pain for longer than three months, changes to the brain and spinal cord start to occur. The result of these changes can involve a heightening of the sensitivity of the areas of the body that are in pain19,20,21.
What this means, is that you could feel pain from daily activities or normal sensations that previously did not cause pain. The specific exercises and pain education (labelled MOVE, SEE, THINK & LEARN) within this section are focussed upon retrieving normal function within your brain and spinal cord. Thereby restoring normal sensitivity back into the nervous system.
The final step is about fully restoring your health and well-being. This involves putting the skills you’ve learned into practice andcontinuing to build upon them for longterm success. This step consists of more
traditional strength, control, co-ordination, and mobilisation exercises for the purposesof restoring health, fitness, physical functionand physical confidence once more.
Additionally, one of the things that may have happened to your body whilst you have been injured or suffering from persistent pain, is that the overall conditioning of your body has reduced and it will not be not be as physically resilient as it was in the past. This means that not only are your muscles smaller, but your bones are less dense, the cartilage in your joints are thinner, and your ligaments and tendons are not as strong as they used to be. Don’t panic! This can be rebuilt again through progressively returning back to physical exercise in terms of strength training, cardiovascular training and sport. This will be the final key component to fully healing in the long term, and returning back to the life that you had before pain!
Case Studies
Testmonials
Over just three months, he helped my mother achieve a dramatic improvement in her mobility and quality of life. Before seeing Ray, she struggled to walk for short periods of time.
Thanks to his expertise and care, she's now able to walk comfortably, with visible and lasting improvements.
The difference has been nothing short of remarkable. It’s like night and day.
Ray’s thoughtful, professional approach made all the difference, and the results have exceeded all expectations.
We're absolutely delighted with the outcome and deeply grateful for everything he has done.
If you're looking for an osteopath who delivers legit life-changing results, Ray is the person you need.
With the right tools and knowledge,
you can take charge of your pain.
Download our FREE eBook today to learn our
3 step exercise process to begin your pain-free journey!
Move better , feel better and enjoy life
to its fullest, pain-free!
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3 Steps to Pain Free