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Healing Techniques
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Healing
After Surgery
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Managing pain after surgery
Healing Techniques
Physical
TENS
Heat & Cold
Massage
Acupressure
Back
Acupressure
Plan for it
You can do acupressure yourself or you may also ask a caregiver to help you with acupressure. There may also be trained acupressure therapists in your community.
Practice doing it
There are several acupressure points around your body. There are three in the ear and one on the hand that you might like to try.
Use your fingertips to apply gentle, firm pressure to each point
Press and hold for 30 seconds to 3 minutes
Breathe slowly and deeply through the nose
Acupressure points are located on both left and right sides of the body
Apply acupressure as often as you like; there is no limit
Acupressure points in the ear
At the tip of the triangle at the top of the ear.
At the bottom corner of the triangle and hidden from view.
On the inside of the ear above the lobe.
Acupressure points in the hand
In the middle of the soft, fleshy web between the thumb and forefinger.
In acupressure, firm pressure is applied to points along energy pathways in the body to restore natural energy. Acupressure is based on beliefs from traditional Chinese medicine that vital energy, qi (pronounced chee), travels in channels through the body. Acupressure is believed to increase and balance the energy flow.
Acupressure may be used to manage pain, headaches, stress and nausea. People have also found that acupressure lessens fatigue and depression and improves sleep quality.
More information
Is it safe for me?
If you are pregnant, avoid acupressure.
Acupressure for Pain
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Physical
Acupressure
Back to top
Physical
Massage
Plan for it
Massage can be done my trained massage therapists, some nurses, or friends and family members. There may be special instructions that caregivers may need to follow to adapt massage to your surgery and health. Your care team can advise you and your caregivers about any restrictions.
If you plan to use a massage therapist when you get home, it is helpful to arrange this before surgery. Look for a massage therapist who is licensed or certified and who has recent experience working with people recovering from surgery.
Massage involves rubbing or kneading soft tissues of the body. Your skin, muscles, tendons, and ligaments are soft tissues. Massage can be used at the same time as medical care to help reduce pain and improve recovery. It can also reduce stress and anxiety.
More information
Medical-Based Massage Therapy
Heat & Cold
Acupressure
TENS
Back
TENS
Heat & Cold
Massage
Acupressure
Practice doing it
If you are a caregiver, remember that even simple hand holding or light pressure on the back of the hands, lower arms or back may reduce pain and stress.
When performing massage:
Create a warm and relaxing environment for massage.
Use a lubricant such as mineral or baby oil, cocoa butter or lotion, unless your health care provider tells you not to do so.
Warm the lubricant in your hands.
Ask if you can remove clothing from the area to be massaged.
Avoid positions that are uncomfortable for your loved one and regularly ask if what you are doing is uncomfortable. Stop if it is.
Avoid bony areas of the body
How to do massage:
Massage the area of pain or tension and surrounding tissues above and below the affected area, remembering not to massage incisions
Massage firmly, slowly and rhythmically, without producing pain.
Use heavier pressure on upward strokes (toward the heart) and lighter pressure on downward strokes.
Is it safe for me?
Anyone can receive a massage. However, techniques may need to be adapted for patients with heart, lung, blood, and other chronic conditions. Check with your care team if you have a serious chronic illness to see how your massage therapist can safely treat you.
Integrative Medicine Massage
This video provides a brief overview of massage and explains what you can expect during a typical massage session.
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Heat & Cold
Massage
Acupressure
Back
Acupuncture
TENS
Physical
Massage
Back to top
Physical
Heat & Cold
Plan for it
Cold or heat packs are commonly used to reduce pain after surgery. Generally, cold packs are used shortly after surgery and heat packs later on. However, heat may be used at any time for muscle and joint aches that are distant from your surgical site. For example, heat can safely be applied to the neck muscles after knee replacement or abdominal surgery.
It can be helpful to have ways of applying cold or heat ready for when you return home.
Cold packs:
There are several inexpensive options to apply cold at home.
Ice packs: To make your own ice pack, combine 1⁄3 cup rubbing alcohol with 2⁄3 cup water in a plastic freezer bag. Get as much air out of the bag as possible before sealing the bag. Place the bag in a second plastic freezer bag before putting it in the freezer. The cold pack is ready to use when the contents are slushy. These can be refrozen and reused.
Frozen bags of peas: Frozen peas can be applied to an extremity or molded around the painful area. Use is simple. Take the bag of peas out of the freezer, tap them firmly on a table top to loosen them up, and place them over the painful area. These can be refrozen and reused.
Commercial cold packs: There are many varieties of cold packs in various sizes and materials that can be placed in the freezer and reused. They are available at pharmacies and online. While convenient, they may not chill as effectively as the above options and are somewhat more expensive.
Heat Packs:
Reusable and microwavable hot packs, old fashioned hot water bottles, and heat lamps are available in stores and online at reasonable prices.
Is it safe for me?
Cold and heat treatments should not be used over areas of numbness or reduced sensation. Cold or heat treatments should also be avoided for areas with poor blood supply that might occur with diabetes.
Application of heat near your surgical site should be delayed for 2 or more weeks.
TENS
Heat & Cold
Massage
Acupressure
Back
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Heat & Cold
Massage
Acupressure
Back
Acupuncture
TENS
Physical
Heat & Cold
Back to top
Physical
TENS
Transcutaneous Electrical Nerve Stimulation
Plan for it
Treatments are usually done for about 30 minutes 3-4 times per day and do not limit you from doing your usual activities.
Good TENS units can be obtained for as little as $30-40 online. They are also available at pharmacies or at the Mayo Clinic store. The most highly recommended are dual channel units that allow for 4 electrodes to be placed at one time.
It is recommended that a therapist instruct you in the use of the unit. This may be done at Mayo if time permits or when you get home. However, this is not always necessary. A charge for instruction from a therapist may be added to your bill.
Practice doing it
Applying the Electrodes
Review the manufacturer’s instructions. Locate exactly where your pain is. Use a minimum of two pads for pain treatment. Four pads are more useful for optimal pain treatment. You may need to trim excess body hair where the electrodes will be placed. Wash the site with mild soap and warm water, and dry. Do not put the electrodes over your chest, open wounds, or surgical hardware.
Operating the TENS device
After you have applied the electrodes, refer to the manufacturer’s guide for the recommended settings. In general, you will:
1. Turn on the TENS unit to a comfortable level after connecting it to the electrode wires.
2. Leave the unit on for around 30 minutes.
3. Turn the unit off when the treatment is over and remove the electrodes.
4. Repeat treatment up to 4 times per day.
Getting the best results
1. It’s easiest to start with the TENS 7000 default settings. Once you are comfortable using the unit, experiment with changing the mode and pulse rate and duration.
2. Test out different distances between each TENS unit pad, as this will alter the flow of the electrical current.
TENS or “Transcutaneous Electrical Nerve Stimulation” is a drug-free method that uses very small, non-painful electrical currents to block pain signals to the brain.
The battery-operated TENS unit is portable, and about the size of a deck of cards. The unit is comprised of a small 9-volt power pack attached to electrodes that send electrical impulses through the skin. The impulses stimulate underlying nerves and cause a mild tingling sensation.
Small electrodes are placed on the skin around the surgical site, wires connect the electrodes to the unit and unit is adjusted to provide a comfortable level of stimulation.
TENS
Heat & Cold
Massage
Acupressure
Back
Is it safe for me?
Do not use TENS if you are pregnant, have cancer or have an electrical device in your body like a pacemaker or AICD. Depending on your surgery, you may need to wait 1-2 weeks before applying TENS near your incision.
More information
Transcutaneous Electrical
Nerve Stimulation (TENS)
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Heat & Cold
Massage
Acupressure
Back
Acupuncture
TENS
Physical
TENS
Transcutaneous Electrical
Nerve Stimulation
Back to top
Relaxation
Meditation
Plan for it
Practicing before surgery can help you use meditation more effectively after surgery.
All you need to meditate is a quiet, comfortable place to sit or lie down. Allow yourself 10 minutes to practice meditation each day. Many people find it helpful to practice relaxed breathing before or during a meditation session.
Practice doing it
Sit in a chair or lie comfortably in a bed with your spine long. Practice different positions until you find one that works for you. The important thing is that you find a place to be comfortably still.
When you are comfortable, close your eyes. If you prefer to keep them open, rest your gaze on a nearby object. Try not to stare. Instead, soften your gaze.
Draw your attention to the places where your body touches the chair or bed. Notice the sensations in your legs and your hands. Let yourself settle into your body and the moment. Remind yourself that you don’t have anywhere to be for the next ten minutes.
Next, pay attention to your breath. Start to breathe slowly and deeply. Focus on the steady rhythm of your breath as it moves in and out of your body. Let your belly relax. Notice how it gently rises and falls each time you breathe. Notice how the air moves through your nostrils. Notice how your chest expands and relaxes as you keep breathing.
You may find that your mind wanders. This is normal. It happens to everyone. When you realize this has happened, gently draw your attention back to your breath.
Meditation refers to many different practices that people can use to develop a calm and focused mind. Anyone can learn to meditate.
More information
Mindfulness Meditation
This video leads you through a gentle meditation session that focuses on the breath, kind attention, and messages of safety. It requires no previous meditation experience.
Mindful Meditation on
The Breath
This audio file leads you through a gentle meditation session that focuses on the breath. It requires no previous meditation experience.
Is it safe for me?
Meditation is beneficial and safe for anyone. There are no restrictions.
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back
Take a break for Meditation
This video leads you through a gentle meditation session by focusing on the image of a candle flame. It also includes some muscle relaxation. It requires no previous meditation experience.
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
A Simple Guide to Meditation
Relaxation
Meditation
Back to top
Relaxation
Muscle Relaxation
Plan for it
You can do muscle relaxation anywhere that you can comfortably sit or lie down.
Practicing before surgery can help you use muscle relaxation more effectively after surgery.
Practice doing it
Begin your muscle relaxation at your toes or your head, whichever you prefer.
Focus your attention on one body area. Tighten all of the muscles in that area for 5-10 seconds. Hold the muscles tight for several seconds. Notice how it feels as you tighten the muscles. Release that tightness. Notice the difference between how your muscles feel when they are tight and when they are relaxed.
As you do muscle relaxation, work on only one set of muscles at a time. When you finish with one body area, move on to the next.
More information
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back
Is it safe for me?
Muscle relaxation is beneficial and safe for anyone. There are no restrictions.
Progressive Muscle Relaxation
This video leads you through a progressive relaxation exercise. It includes paced breathing and instructs you to tighten and relax your muscles in a guided sequence.
Relaxation Progressive Muscle
This video leads you through a progressive relaxation exercise. It instructs you to tighten and relax your muscles in a guided sequence. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Relaxation Passive Muscle
This video leads the listener through a progressive relaxation exercise with emphasis on breath.
Muscle relaxation is a technique that helps you recognize what tight muscles feel like and what it feels like when your muscles are totally relaxed.
You can learn techniques for relaxing muscles in different parts of your body. Releasing the tension in your muscles will release the pain it is causing.
Using Relaxation Skills to Relieve Your Symptoms
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Relaxation
Muscle
Relaxation
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back to top
Relaxation
Music
Plan for it
Consider how you would like to listen to music. For example, through a phone, online sites or apps, CD player, etc. Some of these you may be able to bring with you to the hospital. Think about what music you would like to hear, and have it ready. The TV system in the hospital often has music channels that you can listen to. The hospital may also have a library of music available.
Asking your family, partner, and/or friends to create playlists for you is a wonderful way for them to contribute to your recovery. Explain that soft music with a slow steady beat is most effective during the first weeks after your surgery. Be sure to share your music preferences with them.
Music can change your mood, enhance relaxation, focus your attention, reduce anxiety and pain, and promote healing.
Music that promotes relaxation often has a regular, slow-to-moderate rhythm, no very high or low notes, and a melodic sound that is smooth and flowing.
Breathing
Music
Meditation
Back
Muscle Relaxation
Aromatherapy
Guided Imagery
Is it safe for me?
Music listening is beneficial and safe for anyone. There are no restrictions.
Healing After Surgery
Contact
information coming soon
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Relaxation
Music
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back to top
Is it safe for me?
Muscle relaxation is beneficial and safe for anyone. There are no restrictions.
Relaxation
Aromatherapy
Plan for it
You can purchase essential oils for use at home following surgery at health and wellness stores. They are also available online.
You won’t be able to use your own essential oils while you are in the hospital, but they should be available in the hospital unit after your surgery.
Lavender, eucalyptus, peppermint, and rosemary essential oils help reduce pain.
Practice doing it
Essential oils may be inhaled or applied to the skin.
Inhalation: Apply 2-3 drops of the essential oil to a cotton ball. Inhale gently. A little goes a long way. Store the cotton ball in a plastic Ziploc bag. Reuse every 30 minutes as needed.
Applying to the Skin: Dilute essential oils with almond or jojoba oil before applying over painful areas. A good rule of thumb is to use one drop of essential oil per teaspoon of carrier oil. Do not apply essential oils to your eyes or within 4 inches of your surgical incision.
Aromatherapy uses the sense of smell to promote physical and psychological well-being and to relieve symptoms such as pain, nausea and anxiety.
Aromatherapy uses fragrant plant oils, also known as essential oils. Many of these oils have been used throughout history.
More information
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back
Is it safe for me?
If you are pregnant or nursing or you have skin allergies, ask your physician whether you should use aromatherapy. If you have a respiratory condition like asthma or COPD, do not use aromatherapy.
ESSENTIAL OILS:
AROMATHERAPY SAFETY
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Relaxation
Aromatherapy
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back to top
Relaxation
Guided Imagery
Plan for it
All you need is your imagination to practice guided imagery. Many people find it helpful to practice relaxed breathing before starting a guided imagery session.
Practice doing it
You can practice independently or by following recorded instructions that can be found online or on apps on your phone.
To practice on your own, begin by relaxing your breathing. Then imagine a relaxing place — somewhere you’d like to be. Use your five senses to picture every detail about this place. Make it “alive,” or vivid, in your mind.
The mind and body react the same to imagined pictures as they do to real pictures, or images. Guided imagery uses all of your senses to help you imagine enjoyable moments. These may be real memories or they may be images you have seen that you would like to experience.
More information
Ask yourself the
following questions
What do you see here?
What do you hear?
What do you smell in the air?
If you’d eat something here, what would you taste?
What do you feel under your feet and in your hands?
After each question, pause to picture the answer using your senses. This relaxation method works best when you are not worried about “getting it right.” Just have fun imagining.
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back
Is it safe for me?
Guided imagery is beneficial and safe for anyone. There are no restrictions.
Relaxation Evening Sky
Guided Imagery
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Relaxation Seaside Serenity Guided Imagery
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Using Relaxation Skills to Relieve Your Symptoms
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Relaxation
Guided
Imagery
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back to top
Relaxation
Breathing
Plan for it
Practicing before surgery can help you use relaxed breathing techniques more effectively after surgery.
Practice doing it
Get into a comfortable sitting or lying position. Loosen any tight clothes around your stomach.
Put your hand or a soft pillow on your belly.
Breathe in (inhale) slowly through your nose until you feel full.
Breath out (exhale) slowly through your mouth. Let your belly flatten.
Watch your hand or the pillow go up and down. Your stomach should rise more than your chest.
Breathing deeply can help your body relax and lessen your pain.
This may take practice. Most people do not usually breathe in a way that relaxes their body.
More information
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back
Is it safe for me?
Relaxed breathing is beneficial and safe for anyone. There are no restrictions.
Relaxation Abdominal
Breathing
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Skills to Manage Emotions and Reduce Suffering | Relaxation and Relaxed Breathing
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Using Relaxation Skills to Relieve Your Symptoms
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Relaxation
Breathing
Breathing
Music
Meditation
Muscle Relaxation
Aromatherapy
Guided Imagery
Back to top
Movement
Walking
Plan for it
Most people ARE encouraged to walk with a care team member in the first few days after surgery. Walking and other physical activity can help manage pain and increase independence once you are home.
Practice doing it
Walking for 30 minutes a day is a good goal for many people recovering from surgery. Start slowly with 5-10 minute walks. Add a few minutes each week. Some people find it helpful to plan or schedule specific times for a daily walk.
Walking is one of the best natural techniques to manage pain and promote healing. People often feel like resting after surgery. However, short frequent walks throughout the day can improve overall health and reduce the time until you can resume everyday activities.
More information
Is it safe for me?
Most people ARE encouraged to walk with a care team member in the first few days after surgery. Walking and other physical activity can help manage pain and increase independence once you are home.
My Road to Better Health Move Daily
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Back to top
Yoga
Tai Chi
Walking
Back
Yoga
Tai Chi
Walking
Back
Movement
Yoga
Plan for it
The best way to learn yoga is to take a class or get individual instruction. A yoga instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice yoga safely, especially if you have injuries, chronic conditions, or balance or coordination problems.
If possible, find a class led by a certified instructor near you. There are also gentle yoga videos available on DVD or online that you can use in your own home.
No special equipment is needed to do yoga. If you are able to do yoga on the floor, you may want to use a yoga mat for comfort and stability. Yoga mats can be purchased online and in many health or department stores.
Practice doing it
If you’re unable to find or take a class in your community prior to your surgery or prefer to try yoga at home, you can follow one of the Mayo Clinic gentle yoga videos available here. These videos are between 16-19 minutes long. Many patients find it helpful to do yoga with a friend or loved one.
Yoga focuses on thoughtful breathing and slow, prolonged, gentle stretches called poses or positions. Yoga can help decrease pain, swelling and tension. It can also help increase circulation which helps speed up the healing process. Emotional benefits of yoga include calming your mind and reducing anxiety.
Most forms of yoga are gentle and suitable for everyone regardless of your age or physical ability. The most important part of yoga is breathing, which can be practiced in any position. Simple yoga poses can even be performed in a chair.
You may need to modify the poses or postures due to your surgery. However, there are often simple ways to modify the poses as you recover from surgery.
More information
Mindful Movements To Help You Heal and Recover
Yoga
Tai Chi
Walking
Back
Is it safe for me?
Many yoga poses are safe after spine surgery, but you should avoid twisting movements of the neck and back for 3 months. Yoga can also be performed safely after joint replacement surgery, but your care team may restrict how much you can load or move your arm or leg. You should not do standing yoga poses if you are at risk of falling.
Mindful Movements:
Gentle Yoga Compassion
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Mindful Movements:
Gentle Yoga Gratitude
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Yoga
Tai Chi
Walking
Back
Back to top
Movement
Tai Chi
Plan for it
The best way to learn tai chi is to take a class. A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with almost no negative side effects, it’s possible to get injured if you don’t know how to do tai chi properly.
You can find tai chi classes in many communities today. There are also gentle tai chi videos available on DVD or online that you can use in your own home.
To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm.
You can practice tai chi regardless of your age or physical ability. In fact, because tai chi is low impact, it may be especially suitable for those who find movement difficult. Tai chi can even be performed in a chair.
More information
Gentle Movements
Tai Chi Qigong
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Yoga
Tai Chi
Walking
Back
Many Tai Chi movements are safe after spine surgery but you should avoid twisting movements of the neck and back for 3 months. Tai Chi can also be performed safely after joint replacement surgery, but your care team may restrict how much you can load or move your arm or leg. You should not do standing yoga poses if you are at risk of falling.
Is it safe for me?
Practice doing it
If you’re unable to find or take a class in your community prior to your surgery or prefer to try yoga at home, you can follow one of the Mayo Clinic gentle yoga videos available here. These videos are between 16-19 minutes long. Many patients find it helpful to do yoga with a friend or loved one.
Tai chi: Discover the many possible health benefits
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Yoga
Tai Chi
Walking
Back
Movement
Tai Chi
Back to top
Here you will find various methods to help manage your pain.
Movement
Relaxation
Physical
Video & Resources
A collection of all technique materials
Techniques for managing pain
Healing After Surgery
Contact us!
If you have questions about using the pain management techniques, you can call a pain management support team member.
(Tel) 1-833-919-1432
Monday – Friday, 8:00am – 5:00pm (CST)
Leave a voicemail if after hours or on the weekend, and you will receive a call back on the next
business day.
Join our group calls!
We also want to invite you and your family or caregiver to join us on a 30 minute group call. This is an opportunity to talk with a pain management support team member who can answer your questions about the pain management techniques. The calls include other patients who are also preparing for or recovering from surgery. Calls are offered weekly on the days/times (CST) below.
Wednesday 12:00-12:30 pm
Meeting Link
Meeting ID: 931 5259 2833 Passcode: 094077
More about group calls
More about group calls
Menu
Introduction
Healing Techniques
Videos & Resource Collection
Contact
This website accompanies the Healing After Surgery guide that you recently viewed in your Mayo Clinic Patient Portal. Here, you can review different pain management techniques as well as watch instructional videos and view other patient education material.
If you would like to let your care team know that you are interested in using pain management techniques other than those that you previously selected in your patient portal, please log in to the Forms and Questionnaires section of the portal to make new selections in the Healing After Surgery guide.
Introduction
Healing Techniques
Videos & Resource Collection
Contact
Menu
TENS
Plan for it
Treatments are usually done for about 30 minutes 3-4 times per day and do not limit you from doing your usual activities.
Good TENS units can be obtained for as little as $30-40 online. They are also available at pharmacies or at the Mayo Clinic store. The most highly recommended are dual channel units that allow for 4 electrodes to be placed at one time.
It is recommended that a therapist instruct you in the use of the unit. This may be done at Mayo if time permits or when you get home. However, this is not always necessary. A charge for instruction from a therapist may be added to your bill.
Practice doing it
Applying the Electrodes
Review the manufacturer’s instructions. Locate exactly where your pain is. Use a minimum of two pads for pain treatment. Four pads are more useful for optimal pain treatment. You may need to trim excess body hair where the electrodes will be placed. Wash the site with mild soap and warm water, and dry. Do not put the electrodes over your chest, open wounds, or surgical hardware.
Operating the TENS device
After you have applied the electrodes, refer to the manufacturer’s guide for the recommended settings. In general, you will:
1. Turn on the TENS unit to a comfortable level after connecting it to the electrode wires.
2. Leave the unit on for around 30 minutes.
3. Turn the unit off when the treatment is over and remove the electrodes.
4. Repeat treatment up to 4 times per day.
Getting the best results
1. It’s easiest to start with the TENS 7000 default settings. Once you are comfortable using the unit, experiment with changing the mode and pulse rate and duration.
2. Test out different distances between each TENS unit pad, as this will alter the flow of the electrical current.
TENS or “Transcutaneous Electrical Nerve Stimulation” is a drug-free method that uses very small, non-painful electrical currents to block pain signals to the brain.
The battery-operated TENS unit is portable, and about the size of a deck of cards. The unit is comprised of a small 9-volt power pack attached to electrodes that send electrical impulses through the skin. The impulses stimulate underlying nerves and cause a mild tingling sensation.
Small electrodes are placed on the skin around the surgical site, wires connect the electrodes to the unit and unit is adjusted to provide a comfortable level of stimulation.
Do not use TENS if you are pregnant, have cancer or have an electrical device in your body like a pacemaker or AICD. Depending on your surgery, you may need to wait 1-2 weeks before applying TENS near your incision.
More information
Transcutaneous Electrical
Nerve Stimulation (TENS)
TENS
Transcutaneous Electrical
Nerve Stimulation
Is it safe for me?
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PHYSICAL
Heat & Cold
Plan for it
Cold or heat packs are commonly used to reduce pain after surgery. Generally, cold packs are used shortly after surgery and heat packs later on. However, heat may be used at any time for muscle and joint aches that are distant from your surgical site. For example, heat can safely be applied to the neck muscles after knee replacement or abdominal surgery.
It can be helpful to have ways of applying cold or heat ready for when you return home.
Cold packs:
There are several inexpensive options to apply cold at home.
Ice packs: To make your own ice pack, combine 1⁄3 cup rubbing alcohol with 2⁄3 cup water in a plastic freezer bag. Get as much air out of the bag as possible before sealing the bag. Place the bag in a second plastic freezer bag before putting it in the freezer. The cold pack is ready to use when the contents are slushy. These can be refrozen and reused.
Frozen bags of peas: Frozen peas can be applied to an extremity or molded around the painful area. Use is simple. Take the bag of peas out of the freezer, tap them firmly on a table top to loosen them up, and place them over the painful area. These can be refrozen and reused.
Commercial cold packs: There are many varieties of cold packs in various sizes and materials that can be placed in the freezer and reused. They are available at pharmacies and online. While convenient, they may not chill as effectively as the above options and are somewhat more expensive.
Heat Packs:
Reusable and microwavable hot packs, old fashioned hot water bottles, and heat lamps are available in stores and online at reasonable prices.
Cold and heat treatments should not be used over areas of numbness or reduced sensation. Cold or heat treatments should also be avoided for areas with poor blood supply that might occur with diabetes.
Application of heat near your surgical site should be delayed for 2 or more weeks.
Is it safe for me?
Heat & Cold
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PHYSICAL
Massage
Plan for it
Massage can be done my trained massage therapists, some nurses, or friends and family members. There may be special instructions that caregivers may need to follow to adapt massage to your surgery and health. Your care team can advise you and your caregivers about any restrictions.
If you plan to use a massage therapist when you get home, it is helpful to arrange this before surgery. Look for a massage therapist who is licensed or certified and who has recent experience working with people recovering from surgery.
Massage involves rubbing or kneading soft tissues of the body. Your skin, muscles, tendons, and ligaments are soft tissues. Massage can be used at the same time as medical care to help reduce pain and improve recovery. It can also reduce stress and anxiety.
More information
Medical-Based Massage Therapy
Practice doing it
If you are a caregiver, remember that even simple hand holding or light pressure on the back of the hands, lower arms or back may reduce pain and stress.
When performing massage:
Create a warm and relaxing environment for massage.
Use a lubricant such as mineral or baby oil, cocoa butter or lotion, unless your health care provider tells you not to do so.
Warm the lubricant in your hands.
Ask if you can remove clothing from the area to be massaged.
Avoid positions that are uncomfortable for your loved one and regularly ask if what you are doing is uncomfortable. Stop if it is.
Avoid bony areas of the body
How to do massage:
Massage the area of pain or tension and surrounding tissues above and below the affected area, remembering not to massage incisions
Massage firmly, slowly and rhythmically, without producing pain.
Use heavier pressure on upward strokes (toward the heart) and lighter pressure on downward strokes.
Anyone can receive a massage. However, techniques may need to be adapted for patients with heart, lung, blood, and other chronic conditions. Check with your care team if you have a serious chronic illness to see how your massage therapist can safely treat you.
Integrative
Medicine Massage
This video provides a brief overview of massage and explains what you can expect during a typical massage session.
Massage
Is it safe for me?
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PHYSICAL
Acupuncture
Plan for it
Only extensively trained and licensed specialists are allowed to do acupuncture.
Acupuncture can be done in the hospital if your specific medical center has access to acupuncturists. Many do not.
To find an acupuncturist in your home community, look for a licensed acupuncturist who has successfully completed board examinations conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). You can search the NCCAOM website for a provider near you.
If you wish to use acupuncture, it may be best to find an acupuncturist and schedule an appointment before your surgery.
Acupuncture is one of the world’s oldest recognized medical therapies. It was developed more than 5,000 years ago in China. It continues to be used today to help people maintain good health, relieve pain, and prevent and treat a wide range of illnesses.
In acupuncture, tiny needles are inserted at specific points of the body. Each needle is used only once and new needles are used for each person. Using acupuncture changes how the brain processes pain signals and other involuntary body functions.
More information
You should ask your care team if acupuncture is safe for you. If you will be having spine or joint replacement surgery, you will need to avoid acupuncture for 6 months after your procedure. You should also ask your care team if acupuncture is safe for you if you are pregnant, have a pacemaker, are on blood thinning medications or have any blood disorders.
Integrative Medicine Acupuncture
This video provides a brief overview of acupuncture and explains what you can expect during a typical acupuncture session. It also includes information about who should not try acupuncture.
What You Need to Know About: Acupuncture
Acupuncture
Is it safe for me?
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PHYSICAL
Acupressure
Plan for it
You can do acupressure yourself or you may also ask a caregiver to help you with acupressure. There may also be trained acupressure therapists in your community.
Practice doing it
There are several acupressure points around your body. There are three in the ear and one on the hand that you might like to try.
Use your fingertips to apply gentle, firm pressure to each point
Press and hold for 30 seconds to 3 minutes
Breathe slowly and deeply through the nose
Acupressure points are located on both left and right sides of the body
Apply acupressure as often as you like; there is no limit
Acupressure points in the ear
At the tip of the triangle at the top of the ear.
At the bottom corner of the triangle and hidden from view.
On the inside of the ear above the lobe.
Acupressure points in the hand
In the middle of the soft, fleshy web between the thumb and forefinger.
In acupressure, firm pressure is applied to points along energy pathways in the body to restore natural energy. Acupressure is based on beliefs from traditional Chinese medicine that vital energy, qi (pronounced chee), travels in channels through the body. Acupressure is believed to increase and balance the energy flow.
Acupressure may be used to manage pain, headaches, stress and nausea. People have also found that acupressure lessens fatigue and depression and improves sleep quality.
More information
If you are pregnant, avoid acupressure.
Acupressure for Pain
Acupressure
Is it safe for me?
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PHYSICAL
Music
Plan for it
Consider how you would like to listen to music. For example, through a phone, online sites or apps, CD player, etc. Some of these you may be able to bring with you to the hospital. Think about what music you would like to hear, and have it ready. The TV system in the hospital often has music channels that you can listen to. The hospital may also have a library of music available.
Asking your family, partner, and/or friends to create playlists for you is a wonderful way for them to contribute to your recovery. Explain that soft music with a slow steady beat is most effective during the first weeks after your surgery. Be sure to share your music preferences with them.
Music can change your mood, enhance relaxation, focus your attention, reduce anxiety and pain, and promote healing.
Music that promotes relaxation often has a regular, slow-to-moderate rhythm, no very high or low notes, and a melodic sound that is smooth and flowing.
Is it safe for me?
Music listening is beneficial and safe for anyone. There are no restrictions.
Music
Muscle relaxation is beneficial and safe for anyone. There are no restrictions.
Is it safe for me?
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RELAXATION
Muscle Relaxation
Plan for it
You can do muscle relaxation anywhere that you can comfortably sit or lie down.
Practicing before surgery can help you use muscle relaxation more effectively after surgery.
Practice doing it
Begin your muscle relaxation at your toes or your head, whichever you prefer.
Focus your attention on one body area. Tighten all of the muscles in that area for 5-10 seconds. Hold the muscles tight for several seconds. Notice how it feels as you tighten the muscles. Release that tightness. Notice the difference between how your muscles feel when they are tight and when they are relaxed.
As you do muscle relaxation, work on only one set of muscles at a time. When you finish with one body area, move on to the next.
More information
Muscle relaxation is beneficial and safe for anyone. There are no restrictions.
Progressive
Muscle Relaxation
This video leads you through a progressive relaxation exercise. It includes paced breathing and instructs you to tighten and relax your muscles in a guided sequence.
Relaxation Progressive Muscle
This video leads you through a progressive relaxation exercise. It instructs you to tighten and relax your muscles in a guided sequence. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Relaxation
Passive Muscle
This video leads the listener through a progressive relaxation exercise with emphasis on breath.
Muscle relaxation is a technique that helps you recognize what tight muscles feel like and what it feels like when your muscles are totally relaxed.
You can learn techniques for relaxing muscles in different parts of your body. Releasing the tension in your muscles will release the pain it is causing.
Using Relaxation Skills to Relieve Your Symptoms
Muscle
Relaxation
Is it safe for me?
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RELAXATION
Meditation
Plan for it
Practicing before surgery can help you use meditation more effectively after surgery.
All you need to meditate is a quiet, comfortable place to sit or lie down. Allow yourself 10 minutes to practice meditation each day. Many people find it helpful to practice relaxed breathing before or during a meditation session.
Practice doing it
Sit in a chair or lie comfortably in a bed with your spine long. Practice different positions until you find one that works for you. The important thing is that you find a place to be comfortably still.
When you are comfortable, close your eyes. If you prefer to keep them open, rest your gaze on a nearby object. Try not to stare. Instead, soften your gaze.
Draw your attention to the places where your body touches the chair or bed. Notice the sensations in your legs and your hands. Let yourself settle into your body and the moment. Remind yourself that you don’t have anywhere to be for the next ten minutes.
Next, pay attention to your breath. Start to breathe slowly and deeply. Focus on the steady rhythm of your breath as it moves in and out of your body. Let your belly relax. Notice how it gently rises and falls each time you breathe. Notice how the air moves through your nostrils. Notice how your chest expands and relaxes as you keep breathing.
You may find that your mind wanders. This is normal. It happens to everyone. When you realize this has happened, gently draw your attention back to your breath.
Meditation refers to many different practices that people can use to develop a calm and focused mind. Anyone can learn to meditate.
More information
Mindfulness Meditation
This video leads you through a gentle meditation session that focuses on the breath, kind attention, and messages of safety. It requires no previous meditation experience.
Mindful Meditation on
The Breath
This audio file leads you through a gentle meditation session that focuses on the breath. It requires no previous meditation experience.
Meditation is beneficial and safe for anyone. There are no restrictions.
Take a break for Meditation
This video leads you through a gentle meditation session by focusing on the image of a candle flame. It also includes some muscle relaxation. It requires no previous meditation experience.
A Simple Guide to Meditation
Meditation
Is it safe for me?
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RELAXATION
Guided Imagery
Plan for it
All you need is your imagination to practice guided imagery. Many people find it helpful to practice relaxed breathing before starting a guided imagery session.
Practice doing it
You can practice independently or by following recorded instructions that can be found online or on apps on your phone.
To practice on your own, begin by relaxing your breathing. Then imagine a relaxing place — somewhere you’d like to be. Use your five senses to picture every detail about this place. Make it “alive,” or vivid, in your mind.
The mind and body react the same to imagined pictures as they do to real pictures, or images. Guided imagery uses all of your senses to help you imagine enjoyable moments. These may be real memories or they may be images you have seen that you would like to experience.
More information
Ask yourself the
following questions
What do you see here?
What do you hear?
What do you smell in the air?
If you’d eat something here, what would you taste?
What do you feel under your feet and in your hands?
After each question, pause to picture the answer using your senses.
This relaxation method works best when you are not worried about “getting it right.” Just have fun imagining.
Music listening is beneficial and safe for anyone. There are no restrictions.
Relaxation Evening Sky
Guided Imagery
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Relaxation Seaside Serenity Guided Imagery
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Using Relaxation Skills to Relieve Your Symptoms
Guided Imagery
Is it safe for me?
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RELAXATION
Breathing
Plan for it
Practicing before surgery can help you use relaxed breathing techniques more effectively after surgery.
Practice doing it
Get into a comfortable sitting or lying position. Loosen any tight clothes around your stomach.
Put your hand or a soft pillow on your stomach.
Breathe in (inhale) slowly through your nose until you feel full.
Breath out (exhale) slowly through your mouth. Let your belly flatten.
Watch your hand or the pillow go up and down. Your stomach should rise more than your chest.
Breathing deeply can help your body relax and lessen your pain.
This may take practice. Most people do not usually breathe in a way that relaxes their body.
More information
Relaxed breathing is beneficial and safe for anyone. There are no restrictions.
Is it safe for me?
Relaxation Abdominal
Breathing
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Skills to Manage Emotions and Reduce Suffering | Relaxation and Relaxed Breathing
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Using Relaxation Skills to Relieve Your Symptoms
Breathing
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RELAXATION
Aromatherapy
Plan for it
You can purchase essential oils for use at home following surgery at health and wellness stores. They are also available online.
You won’t be able to use your own essential oils while you are in the hospital, but they should be available in the hospital unit after your surgery.
Lavender, eucalyptus, peppermint, and rosemary essential oils help reduce pain.
Practice doing it
Essential oils may be inhaled or applied to the skin.
Inhalation: Apply 2-3 drops of the essential oil to a cotton ball. Inhale gently. A little goes a long way. Store the cotton ball in a plastic Ziploc bag. Reuse every 30 minutes as needed.
Applying to the Skin: Dilute essential oils with almond or jojoba oil before applying over painful areas. A good rule of thumb is to use one drop of essential oil per teaspoon of carrier oil. Do not apply essential oils to your eyes or within 4 inches of your surgical incision.
Aromatherapy uses the sense of smell to promote physical and psychological well-being and to relieve symptoms such as pain, nausea and anxiety.
Aromatherapy uses fragrant plant oils, also known as essential oils. Many of these oils have been used throughout history.
More information
If you have a respiratory condition like asthma or COPD, do not use aromatherapy. While you may tolerate aromatherapy, it has the potential to worsen your condition. Also avoid aromatherapy if you are pregnant or nursing.
ESSENTIAL OILS:
AROMATHERAPY SAFETY
Aromatherapy
Is it safe for me?
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RELAXATION
Tai Chi
Plan for it
The best way to learn tai chi is to take a class. A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with almost no negative side effects, it’s possible to get injured if you don’t know how to do tai chi properly.
You can find tai chi classes in many communities today. There are also gentle tai chi videos available on DVD or online that you can use in your own home.
To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm.
You can practice tai chi regardless of your age or physical ability. In fact, because tai chi is low impact, it may be especially suitable for those who find movement difficult. Tai chi can even be performed in a chair.
More information
Gentle Movements
Tai Chi Qigong
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Many Tai Chi movements are safe after spine surgery but you should avoid twisting movements of the neck and back for 3 months. Tai Chi can also be performed safely after joint replacement surgery, but your care team may restrict how much you can load or move your arm or leg. You should not do standing yoga poses if you are at risk of falling.
Practice doing it
If you’re unable to find or take a class in your community prior to your surgery or prefer to try yoga at home, you can follow one of the Mayo Clinic gentle yoga videos available here. These videos are between 16-19 minutes long. Many patients find it helpful to do yoga with a friend or loved one.
Tai chi: Discover the many possible health benefits
Tai Chi
Is it safe for me?
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MOVEMENT
Yoga
Yoga
Plan for it
The best way to learn yoga is to take a class or get individual instruction. A yoga instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice yoga safely, especially if you have injuries, chronic conditions, or balance or coordination problems.
If possible, find a find a class lead by a certified instructor near you. There are also gentle yoga videos available on DVD or online that you can use in your own home.
No special equipment is needed to do yoga. If you are able to do yoga on the floor, you may want to use a yoga mat for comfort and stability. Yoga mats can be purchased online and in many health or department stores.
Practice doing it
If you’re unable to find or take a class in your community prior to your surgery or prefer to try yoga at home, you can follow one of the Mayo Clinic gentle yoga videos available here. These videos are between 16-19 minutes long. Many patients find it helpful to do yoga with a friend or loved one.
Yoga focuses on thoughtful breathing and slow, prolonged, gentle stretches called poses or positions. Yoga can help decrease pain, swelling and tension. It can also help increase circulation which helps speed up the healing process. Emotional benefits of yoga include calming your mind and reducing anxiety.
Most forms of yoga are gentle and suitable for everyone regardless of your age or physical ability. The most important part of yoga is breathing, which can be practiced in any position. Simple yoga poses can even be performed in a chair.
You may need to modify the poses or postures due to your surgery. However, there are often simple ways to modify the poses as you recover from surgery.
More information
Mindful Movements To Help You Heal and Recover
Many yoga poses are safe after spine surgery, but you should avoid twisting movements of the neck and back for 3 months. Yoga can also be performed safely after joint replacement surgery, but your care team may restrict how much you can load or move your arm or leg. You should not do standing yoga poses if you are at risk of falling.
Is it safe for me?
Mindful Movements:
Gentle Yoga Compassion
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Mindful Movements:
Gentle Yoga Gratitude
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
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MOVEMENT
Walking
Walking
Plan for it
Most people ARE encouraged to walk with a care team member in the first few days after surgery. Walking and other physical activity can help manage pain and increase independence once you are home.
Practice doing it
Walking for 30 minutes a day is a good goal for many people recovering from surgery. Start slowly with 5-10 minute walks. Add a few minutes each week. Some people find it helpful to plan or schedule specific times for a daily walk.
Walking is one of the best natural techniques to manage pain and promote healing. People often feel like resting after surgery. However, short frequent walks throughout the day can improve overall health and reduce the time until you can resume everyday activities.
More information
Most people ARE encouraged to walk with a care team member in the first few days after surgery. Walking and other physical activity can help manage pain and increase independence once you are home.
My Road to Better Health Move Daily
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Is it safe for me?
MOVEMENT
Introduction
Healing Techniques
Videos & Resource Collection
Contact
Menu
Techniques for managing pain
TENS
Physical
TENS
Plan for it
We recommend using the TENS-7000 unit which can be purchased for as little as $25 and offers excellent on-line instruction (https://tens7000.com/products/tens-7000-2nd-edition-digital-tens-unit-with-accessories). The TENS-7000 unit requires a 9 Volt battery. Loaner TENS-7000 units may be available in the hospital after your surgery. However, it is best if you can practice using your own unit before your surgery.
Practice doing it
Applying the Electrodes
Review the manufacturer’s instructions. Locate exactly where your pain is. Use a minimum of two pads for pain treatment. Four pads are more useful for optimal pain treatment. You may need to trim excess body hair where the electrodes will be placed. Wash the site with mild soap and warm water, and dry. Do not put the electrodes over your chest, open wounds, or surgical hardware.
Operating the TENS device
After you have applied the electrodes, refer to the manufacturer’s guide for the recommended settings. In general, you will:
1. Turn on the TENS unit to a comfortable level after connecting it to the electrode wires.
2. Leave the unit on for around 30 minutes.
3. Turn the unit off when the treatment is over and remove the electrodes.
4. Repeat treatment up to 4 times per day.
Getting the best results
1. It’s easiest to start with the TENS 7000 default settings. Once you are comfortable using the unit, experiment with changing the mode and pulse rate and duration.
2. Test out different distances between each TENS unit pad, as this will alter the flow of the electrical current.
TENS or “Transcutaneous Electrical Nerve Stimulation” is a drug-free method that uses very small, non-painful electrical currents to lessen the pain signals that reach the brain.
The TENS unit is portable and about the size of a deck of cards. The unit sends electrical impulses through the skin to stimulate underlying nerves. These impulses cause a mild tingling sensation.
Treatments are usually done for about 30 minutes, 3-4 times per day and do not limit you from doing your usual activities.
Is it safe for me?
Do not use TENS if you are pregnant, have cancer or have an electrical device in your body like a pacemaker or AICD. Depending on your surgery, you may need to wait 1-2 weeks before applying TENS near your incision.
Transcutaneous Electrical Nerve Stimulation
More information
Transcutaneous Electrical
Nerve Stimulation (TENS)
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Heat & Cold
Physical
Heat & Cold
Plan for it
It can be helpful to have ways of applying cold or heat ready for when you return home.
Cold packs:
There are several inexpensive options to apply cold at home.
Ice packs: To make your own ice pack, combine 1⁄3 cup rubbing alcohol with 2⁄3 cup water in a plastic freezer bag. Get as much air out of the bag as possible before sealing the bag. Place the bag in a second plastic freezer bag before putting it in the freezer. The cold pack is ready to use when the contents are slushy. These can be refrozen and reused.
Frozen bags of peas: Frozen peas can be applied to an extremity or molded around the painful area. Use is simple. Take the bag of peas out of the freezer, tap them firmly on a table top to loosen them up, and place them over the painful area. These can be refrozen and reused.
Commercial cold packs: There are many varieties of cold packs in various sizes and materials that can be placed in the freezer and reused. They are available at pharmacies and online. While convenient, they may not chill as effectively as the above options and are somewhat more expensive.
Heat Packs:
Reusable and microwavable hot packs, old fashioned hot water bottles, and heat lamps are available in stores and online at reasonable prices.
Cold or heat packs are commonly used to reduce pain after surgery. Generally, cold packs are used shortly after surgery and heat packs later on. However, heat may be used at any time for muscle and joint aches that are distant from your surgical site. For example, heat can safely be applied to the neck muscles after knee replacement or abdominal surgery.
Is it safe for me?
Cold and heat treatments should not be used over areas of numbness or reduced sensation. Cold or heat treatments should also be avoided for areas with poor blood supply that might occur with diabetes.
Application of heat near your surgical site should be delayed for 2 or more weeks.
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Massage
Relaxation
Massage
Plan for it
Massage can be done my trained massage therapists, some nurses, or friends and family members. There may be special instructions that caregivers may need to follow to adapt massage to your surgery and health. Your care team can advise you and your caregivers about any restrictions.
If you plan to use a massage therapist when you get home, it is helpful to arrange this before surgery. Look for a massage therapist who is licensed or certified and who has recent experience working with people recovering from surgery.
Practice doing it
If you are a caregiver, remember that even simple hand holding or light pressure on the back of the hands, lower arms or back may reduce pain and stress.
When performing massage:
Create a warm and relaxing environment for massage.
Use a lubricant such as mineral or baby oil, cocoa butter or lotion, unless your health care provider tells you not to do so.
Warm the lubricant in your hands.
Ask if you can remove clothing from the area to be massaged.
Avoid positions that are uncomfortable for your loved one and regularly ask if what you are doing is uncomfortable. Stop if it is.
Avoid bony areas of the body
How to do massage:
Massage the area of pain or tension and surrounding tissues above and below the affected area, remembering not to massage incisions
Massage firmly, slowly and rhythmically, without producing pain.
Use heavier pressure on upward strokes (toward the heart) and lighter pressure on downward strokes.
Massage involves rubbing or kneading soft tissues of the body. Your skin, muscles, tendons, and ligaments are soft tissues. Massage can be used at the same time as medical care to help reduce pain and improve recovery. It can also reduce stress and anxiety.
Is it safe for me?
Anyone can receive a massage. However, techniques may need to be adapted for patients with heart, lung, blood, and other chronic conditions. Check with your care team if you have a serious chronic illness to see how your massage therapist can safely treat you.
More information
Medical-Based Massage Therapy
Integrative Medicine Massage
This video provides a brief overview of massage and explains what you can expect during a typical massage session.
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Acupressure
Physical
Acupressure
Plan for it
You can do acupressure yourself or you may also ask a caregiver to help you with acupressure. There may also be trained acupressure therapists in your community.
Practice doing it
There are several acupressure points around your body. There are three in the ear and one on the hand that you might like to try.
Use your fingertips to apply gentle, firm pressure to each point
Press and hold for 30 seconds to 3 minutes
Breathe slowly and deeply through your nose
Acupressure points are located on both left and right sides of your body
Apply acupressure as often as you like; there is no limit
Acupressure points in the ear
At the tip of the triangle at the top of the ear.
At the bottom corner of the triangle and hidden from view.
On the inside of the ear above the lobe.
Acupressure points in the hand
In the middle of the soft, fleshy web between the thumb and forefinger.
In acupressure, firm pressure is applied to points along energy pathways in the body to restore natural energy. Acupressure is based on beliefs from traditional Chinese medicine that vital energy, qi (pronounced chee), travels in channels through the body. Acupressure is believed to increase and balance the energy flow.
Acupressure may be used to manage pain, headaches, stress and nausea. People have also found that acupressure lessens fatigue and depression and improves sleep quality.
More information
Is it safe for me?
If you are pregnant, avoid acupressure.
Acupressure for Pain
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Music
Relaxation
Music
Plan for it
Consider how you would like to listen to music. For example, through a phone, online sites or apps, CD player, etc. Some of these you may be able to bring with you to the hospital. Think about what music you would like to hear, and have it ready. The TV system in the hospital often has music channels that you can listen to. The hospital may also have a library of music available.
Practice doing it
Consider how you would like to listen to music. For example, through a phone, online sites or apps, CD player, etc. Some of these you may be able to bring with you to the hospital. Think about what music you would like to hear, and have it ready. The TV system in the hospital often has music channels that you can listen to. The hospital may also have a library of music available.
Asking your family, partner, and/or friends to create playlists for you is a wonderful way for them to contribute to your recovery. Explain that soft music with a slow steady beat is most effective during the first weeks after your surgery. Be sure to share your music preferences with them.
Music can change your mood, enhance relaxation, focus your attention, reduce anxiety and pain, and promote healing.
Music that promotes relaxation often has a regular, slow-to-moderate rhythm, no very high or low notes, and a melodic sound that is smooth and flowing.
Is it safe for me?
Music listening is beneficial and safe for anyone. There are no restrictions.
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Muscle Relaxation
Movement
Muscle
Relaxation
Plan for it
You can do muscle relaxation anywhere that you can comfortably sit or lie down.
Practicing before surgery can help you use muscle relaxation more effectively after surgery.
Practice doing it
Begin your muscle relaxation at your toes or your head, whichever you prefer.
Focus your attention on one body area. Tighten all of the muscles in that area for 5-10 seconds. Hold the muscles tight for several seconds. Notice how it feels as you tighten the muscles. Release that tightness. Notice the difference between how your muscles feel when they are tight and when they are relaxed.
As you do muscle relaxation, work on only one set of muscles at a time. When you finish with one body area, move on to the next.
Muscle relaxation is a technique that helps you recognize what tight muscles feel like and what it feels like when your muscles are totally relaxed.
You can learn techniques for relaxing muscles in different parts of your body. Releasing the tension in your muscles will release the pain it is causing.
Is it safe for me?
Muscle relaxation is beneficial and safe for anyone. There are no restrictions.
More information
Progressive Muscle Relaxation
This video leads you through a progressive relaxation exercise. It includes paced breathing and instructs you to tighten and relax your muscles in a guided sequence.
Relaxation Progressive Muscle
This video leads you through a progressive relaxation exercise. It instructs you to tighten and relax your muscles in a guided sequence. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Relaxation Passive Muscle
This video leads the listener through a progressive relaxation exercise with emphasis on breath.
Using Relaxation Skills to Relieve Your Symptoms
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Meditation
Relaxation
Meditation
Plan for it
Practicing before surgery can help you use meditation more effectively after surgery.
All you need to meditate is a quiet, comfortable place to sit or lie down. Allow yourself 10 minutes to practice meditation each day. Many people find it helpful to practice relaxed breathing before or during a meditation session.
Practice doing it
Sit in a chair or lie comfortably in a bed with your spine long. Practice different positions until you find one that works for you. The important thing is that you find a place to be comfortably still.
When you are comfortable, close your eyes. If you prefer to keep them open, rest your gaze on a nearby object. Try not to stare. Instead, soften your gaze.
Draw your attention to the places where your body touches the chair or bed. Notice the sensations in your legs and your hands. Let yourself settle into your body and the moment. Remind yourself that you don’t have anywhere to be for the next ten minutes.
Next, pay attention to your breath. Start to breathe slowly and deeply. Focus on the steady rhythm of your breath as it moves in and out of your body. Let your belly relax. Notice how it gently rises and falls each time you breathe. Notice how the air moves through your nostrils. Notice how your chest expands and relaxes as you keep breathing.
You may find that your mind wanders. This is normal. It happens to everyone. When you realize this has happened, gently draw your attention back to your breath.
Meditation refers to many different practices that people can use to develop a calm and focused mind. Anyone can learn to meditate.
Is it safe for me?
Meditation is beneficial and safe for anyone. There are no restrictions.
More information
Mindfulness Meditation
This video leads you through a gentle meditation session that focuses on the breath, kind attention, and messages of safety. It requires no previous meditation experience.
Mindful Meditation on
The Breath
This audio file leads you through a gentle meditation session that focuses on the breath. It requires no previous meditation experience.
Take a break for Meditation
This video leads you through a gentle meditation session by focusing on the image of a candle flame. It also includes some muscle relaxation. It requires no previous meditation experience.
A Simple Guide to Meditation
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Guided Imagery
Relaxation
Guided
Imagery
Plan for it
All you need is your imagination to practice guided imagery. Many people find it helpful to practice relaxed breathing before starting a guided imagery session.
Practice doing it
You can practice independently or by following recorded instructions that can be found online or on apps on your phone.
To practice on your own, begin by relaxing your breathing. Then imagine a relaxing place — somewhere you’d like to be. Use your five senses to picture every detail about this place. Make it “alive,” or vivid, in your mind.
Ask yourself the following questions.
What do you see here?
What do you hear?
What do you smell in the air?
If you’d eat something here, what would you taste?
What do you feel under your feet and in your hands?
After each question, pause to picture the answer using your senses.
This relaxation method works best when you are not worried about “getting it right.” Just have fun imagining.
The mind and body react the same to imagined pictures as they do to real pictures, or images. Guided imagery uses all of your senses to help you imagine enjoyable moments. These may be real memories or they may be images you have seen that you would like to experience.
Is it safe for me?
Guided imagery is beneficial and safe for anyone. There are no restrictions.
More information
Relaxation Evening Sky
Guided Imagery
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Relaxation Seaside Serenity Guided Imagery
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Using Relaxation Skills to Relieve Your Symptoms
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Breathing
Relaxation
Breathing
Plan for it
Practicing before surgery can help you use relaxed breathing techniques more effectively after surgery.
Practice doing it
Get into a comfortable sitting or lying position.
Loosen any tight clothes around your stomach.
Put your hand or a soft pillow on your belly.
Breathe in (inhale) slowly through your nose until you feel full.
Breath out (exhale) slowly through your mouth. Let your belly flatten.
Watch your hand or the pillow go up and down. Your stomach should rise more than your chest.
Breathing deeply can help your body relax and lessen your pain.
This may take practice. Most people do not usually breathe in a way that relaxes their body.
Is it safe for me?
Relaxed breathing is beneficial and safe for anyone. There are no restrictions.
More information
Relaxation Abdominal
Breathing
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Skills to Manage Emotions and Reduce Suffering | Relaxation and Relaxed Breathing
This video takes you through a guided imagery session. Before watching this video, learn about abdominal breathing in one of the resources above. The video mentions “getting comfortable in your chair,” but you can also do this breathing session in bed.
Using Relaxation Skills to Relieve Your Symptoms
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Aromatherapy
Relaxation
Aromatherapy
Plan for it
You can purchase essential oils for use at home following surgery at health and wellness stores. They are also available online.
You won’t be able to use your own essential oils while you are in the hospital, but they should be available in the hospital unit after your surgery.
Lavender, eucalyptus, peppermint, and rosemary essential oils help reduce pain.
Practice doing it
Essential oils may be inhaled or applied to the skin.
Inhalation: Apply 2-3 drops of the essential oil to a cotton ball. Inhale gently. A little goes a long way. Store the cotton ball in a plastic Ziploc bag. Reuse every 30 minutes as needed.
Applying to the Skin: Dilute essential oils with almond or jojoba oil before applying over painful areas. A good rule of thumb is to use one drop of essential oil per teaspoon of carrier oil. Do not apply essential oils to your eyes or within 4 inches of your surgical incision.
Aromatherapy uses the sense of smell to promote physical and psychological well-being and to relieve symptoms such as pain, nausea and anxiety.
Aromatherapy uses fragrant plant oils, also known as essential oils. Many of these oils have been used throughout history.
More information
Is it safe for me?
If you are pregnant or nursing or you have skin allergies, ask your physician whether you should use aromatherapy. If you have a respiratory condition like asthma or COPD, do not use aromatherapy.
ESSENTIAL OILS:
AROMATHERAPY SAFETY
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Walking
Movement
Walking
Plan for it
Most people ARE encouraged to walk with a care team member in the first few days after surgery. Walking and other physical activity can help manage pain and increase independence once you are home.
Practice doing it
Walking for 30 minutes a day is a good goal for many people recovering from surgery. Start slowly with 5-10 minute walks. Add a few minutes each week. Some people find it helpful to plan or schedule specific times for a daily walk.
Walking is one of the best natural techniques to manage pain and promote healing. People often feel like resting after surgery. However, short frequent walks throughout the day can improve overall health and reduce the time until you can resume everyday activities.
More information
Is it safe for me?
Most people ARE encouraged to walk with a care team member in the first few days after surgery. Walking and other physical activity can help manage pain and increase independence once you are home.
My Road to Better Health Move Daily
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Yoga
Movement
Yoga
Plan for it
The best way to learn yoga is to take a class or get individual instruction. A yoga instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice yoga safely, especially if you have injuries, chronic conditions, or balance or coordination problems.
If possible, find a class led by a certified instructor near you. There are also gentle yoga videos available on DVD or online that you can use in your own home.
No special equipment is needed to do yoga. If you are able to do yoga on the floor, you may want to use a yoga mat for comfort and stability. Yoga mats can be purchased online and in many health or department stores.
Practice doing it
If you’re unable to find or take a class in your community prior to your surgery or prefer to try yoga at home, you can follow one of the Mayo Clinic gentle yoga videos available here. These videos are between 16-19 minutes long. Many patients find it helpful to do yoga with a friend or loved one.
Yoga focuses on thoughtful breathing and slow, prolonged, gentle stretches called poses or positions. Yoga can help decrease pain, swelling and tension. It can also help increase circulation which helps speed up the healing process. Emotional benefits of yoga include calming your mind and reducing anxiety.
Most forms of yoga are gentle and suitable for everyone regardless of your age or physical ability. The most important part of yoga is breathing, which can be practiced in any position. Simple yoga poses can even be performed in a chair.
You may need to modify the poses or postures due to your surgery. However, there are often simple ways to modify the poses as you recover from surgery.
More information
Is it safe for me?
Many yoga poses are safe after spine surgery, but you should avoid twisting movements of the neck and back for 3 months. Yoga can also be performed safely after joint replacement surgery, but your care team may restrict how much you can load or move your arm or leg. You should not do standing yoga poses if you are at risk of falling.
Mindful Movements:
Gentle Yoga Compassion
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Mindful Movements:
Gentle Yoga Gratitude
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Mindful Movements To Help You Heal and Recover
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Tai Chi
Movement
Tai Chi
Plan for it
The best way to learn tai chi is to take a class. A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with almost no negative side effects, it’s possible to get injured if you don’t know how to do tai chi properly.
You can find tai chi classes in many communities today. There are also gentle tai chi videos available on DVD or online that you can use in your own home.
Practice doing it
If you’re unable to find or take a class in your community prior to your surgery or prefer to try Tai Chi at home, you can follow the Mayo Clinic Tai Chi video available on healingaftersurgery.com. This video is 13 minutes long. Many patients find it helpful to do Tai Chi with a friend.
To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm.
You can practice tai chi regardless of your age or physical ability. In fact, because tai chi is low impact, it may be especially suitable for those who find movement difficult. Tai chi can even be performed in a chair.
Is it safe for me?
Many Tai Chi movements are safe after spine surgery but you should avoid twisting movements of the neck and back for 3 months. Tai Chi can also be performed safely after joint replacement surgery, but your care team may restrict how much you can load or move your arm or leg. You should not do standing yoga poses if you are at risk of falling.
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More information
Gentle Movements
Tai Chi Qigong
This video leads you through a series of easy postures and a brief meditation performed while seated. Do not perform these movements after neck or shoulder surgery until you are cleared by your surgical team. Stop any movements that cause discomfort.
Tai chi: Discover the many possible health benefits
Movement
Relaxation
Physical
Video & Resources
A collection of all technique materials
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