15 juillet 2020

Qui ne s’est pas déjà brûlé la main en préparant un repas, coupé en manipulant des outils ou a glissé sur la glace dans sa cour ? Personne. Eh bien, cela signifie que vous avez tous expérimenté cette sensation désagréable qu’est la douleur ! Faisant souvent suite à un accident, elle peut également parfois être conséquente à une maladie ou une intervention chirurgicale. Sa perception est propre à chacun, ce qui rend son interprétation délicate tout autant que sa gestion. Elle varie d’un individu à l’autre en raison de multiples facteurs biologiques (l’âge, la cause de la douleur, le mode de vie…), psychologiques (les troubles de l’humeur, la crainte par rapport à la douleur, les expériences passées douloureuses…), mais aussi sociaux (le réseau social environnant, la prise en charge de la douleur…).

Bien que pour la majorité des personnes, elle reste un bref désagrément, elle peut parfois s’installer sur le long terme et affecter de nombreuses sphères de la vie de celui qui la ressent. Dans ce cas de figure, on parlera alors de douleur chronique. Les causes de cette problématique sont différentes d’une personne à l’autre, mais ses conséquences semblent similaires. En effet, la persistance de cette sensibilité s’inscrit dans un cercle vicieux : la personne se mobilise de moins en moins, car elle est en douleur, diverses raideurs articulaires et de multiples faiblesses musculaires font alors leur apparition et le moral se dégrade tout autant que la participation aux activités sociales, ce qui contribue alors à l’entretien des symptômes douloureux.

Enrayer ce processus

Heureusement, rien n’est inéluctable si vous décidez d’être le maître de votre propre changement. Voici quelques conseils :

  • Bien comprendre sa douleur

En tout temps, le cerveau reçoit une multitude de sensations provenant du monde extérieur. Il doit alors interpréter justement ces informations afin d’identifier si elles représentent un quelconque danger pour notre corps et intervenir en cas de besoin (par exemple lorsqu’on retire sa main lorsqu’on touche quelque chose de brûlant). Le cerveau est donc notre système d’alarme, et la douleur notre signal d’alarme permettant d’éviter une blessure.

Dans le cas où la douleur persiste plus de trois mois après un traumatisme, les tissus, qui auparavant étaient abimés, sont maintenant réparés et ne sont donc plus en cause. La problématique provient alors de notre système d’alarme, s’activant à la moindre stimulation de la zone affectée, interprétant tout message comme étant une menace pour notre organisme et conduisant alors à la production d’un signal de douleur. Il faut donc rééduquer notre système d’alarme pour lui faire comprendre que bouger n’est plus un danger !

  • Gérer sa douleur

Aussi important qu’il soit de comprendre le phénomène de la douleur, il est primordial de parvenir à la contrôler. Plusieurs techniques sont à votre disposition : la respiration abdominale (idéale pour diminuer le niveau d’anxiété et relaxer), l’application de glace ou de chaleur, les étirements (et pourquoi ne pas commencer à faire du yoga ?), la gestion de son énergie (s’organiser, c’est la clé), l’adoption de bonnes postures et même le positivisme !

  • L’activité physique, votre meilleur atout !

Nombreux sont les effets positifs de l’activité physique. Elle améliore l’humeur et la qualité du sommeil, diminue les raideurs articulaires, augmente la force musculaire, renforce et protège le système osseux et, bien évidemment, diminue à terme la douleur. Certes, cette dernière augmentera lorsque vous commencerez à faire de l’exercice. En revanche, plus vous vous mobiliserez progressivement chaque jour, plus vous repousserez vos limites et votre endurance. Ce principe est le même que lorsque vous débutez la pratique d’un nouveau sport ou un nouvel entraînement dans un gym.

Bien que ce processus de changement ne soit pas aisé, il n’est pas irréversible. Il est donc souvent bénéfique d’avoir le soutien d’une équipe de réadaptation pour vous permettre de recevoir un encadrement personnalisé afin d’atteindre vos objectifs. N’hésitez donc pas à consulter votre équipe soignante pour plus de détails.

Pour les plus visuels d’entre vous, je vous invite finalement à regarder cette courte vidéo qui illustrera mon propos : Comprendre la douleur chronique

Sources

  • (2010). Faire équipe face à la douleur chronique. Québec : Productions Odon.
  • Centre de réadaptation en déficience Chaudière-Appalaches. (2014). Partenaires face à la douleur, guide pratique d’intervention.
  • (2009). Zoom sur la douleur chronique.
  • Association québécoise de la douleur chronique (AQDC)

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