Almost 21% of the U.S. population– 51.6 million adults- lives with chronic pain. And while you might think it only affects the body, this is simply not the case.
Chronic pain can affect emotions, relationships, and the mind. It can cause anxiety and depression, which in turn, can worsen the discomfort.
Living with chronic pain can feel like a never-ending battle. But you’re not alone. At our leading pain management clinic in Utah, we understand how difficult it is to cope with persistent pain. That’s why we’re dedicated to helping you find effective ways to manage your symptoms and improve your quality of life.
In this blog post, we’ll explore various pain management strategies to help you deal with your condition every day. Before that, let’s understand what chronic pain is.
Understanding Chronic Pain
Chronic pain is defined as any pain that lasts longer than three months. Unlike acute pain, which is a normal sensation triggered in the nervous system to alert you to possible injury, chronic pain sticks around even after your body has healed.
Sometimes, chronic pain starts with an injury or illness, but it can also happen without a clear reason. Depending on your specific circumstances, the pain can be steady or come and go.
Certain factors can magnify the experience of chronic pain, including:
- Stressful situations
- Mental health issues
- Decreased ability to do things you enjoy
- Overexertion or underexcretion
As mentioned, chronic pain is not just about physical hurt. It can change the way you live, making it hard to do everyday things, work, or enjoy hobbies. It can also affect your mood and energy levels. What’s more, there is no single cure for chronic pain. Patients are often advised to accept the pain as their “new normal”, adapt to it, and learn how to manage it. And while this is easier said than done, it’s possible with chronic pain management strategies.
How to Live with Chronic Pain
Whether your pain has just come on or you’ve lived with it for years, these tried-and-tested self-help steps can bring you relief.
1. Get Some Exercise
Light activities like walking, swimming, gardening, or dancing can directly reduce pain by blocking the brain’s pain signals. These exercises also help by loosening tight muscles, ligaments, and joints.
You might feel cautious about exercising, and that’s completely normal. However, slowly increasing activity levels is usually safe and doesn’t lead to harm. The initial pain you’ll feel is from the muscles and joints getting fitter. But we do recommend you consult a healthcare provider before starting a new exercise regimen.
2. Reduce Stress
Negative emotions like sadness, worry, stress, and anger can make your body more sensitive to pain. Learning to manage stress can lead to some pain relief.
There are different ways to reduce stress and relax. Listening to calming music, practicing yoga, or engaging in mindfulness meditation can improve your mood and make living with chronic pain easier.
Progressive muscle relaxation is another method that can help you relax. It works by tensing and then relaxing each muscle group in your body, one at a time. You usually start at your feet and work your way up to your head. As you tense each muscle, you breathe in, and as you relax the muscle, you breathe out.
3. Join a Talking Therapy Session
Coping with chronic pain often leads to fatigue, anxiety, depression, and irritability. This emotional burden can amplify the pain, creating a challenging cycle.
Managing life with pain is tough, and it’s easy to be hard on yourself. You might overdo things, not manage your daily activities well, or struggle to accept your limits. But it’s crucial to treat yourself with kindness.
In this regard, consider seeking support from a psychologist or therapist. They can help you navigate your emotions and find better ways to cope with your pain.
4. Keep a Daily Record of Your Pain Activities
For your doctor to treat your pain successfully, they need to understand how you’re doing between appointments. Help them out by maintaining a daily log or journal of your ‘pain score’.
Each day, record your pain on a scale of one to ten. Also, write down the activities you did that day. Bringing this record to each doctor’s visit will help your doctor get a clear picture of your experience with chronic pain and how it’s affecting your daily life. They can use this information to suggest pain management strategies better suited to your lifestyle and pain levels.
5. Shift Your Focus
To manage pain, try to focus on something other than the discomfort. Engage in activities that bring you joy or challenge your mind. Hobbies like photography, sewing, or knitting can be great options, especially if your movement is limited.
Immersing yourself in a hobby can redirect your attention and provide a mental break from the pain, making it a helpful chronic pain management strategy. Remember to find activities that you love and can do comfortably, and you’ll see a big difference in your overall well-being.
6. Maintain a Healthy Diet
A balanced diet supports your digestion, lowers the risk of heart disease, helps manage weight, and regulates blood sugar. Opt for fresh fruits and vegetables, cooked beans and peas, whole-grain breads and cereals, low-fat dairy like cheese, milk, and yogurt, and lean meats. Steer clear of inflammation-inducing foods like processed sugar. A nutritious diet not only contributes to overall health but can also play a role in managing pain levels.
While we’re on the subject, cut back on alcohol if you’re dealing with chronic pain. Pain can disrupt your sleep, and consuming alcohol can make these sleep issues worse.
7. Encourage Yourself
Positive thinking can be incredibly effective. Concentrate on the progress you’re making, like noticing that your pain is less severe than yesterday or you’re feeling better than last week. This approach can change how comfortable you feel. For instance, rather than thinking you’re powerless and unable to manage the pain, remind yourself that, although uncomfortable, you are actively seeking healthy ways to cope and striving to lead a productive, fulfilling life.
The Bottom Line
Here at Peak Health and Wellness Center, we believe in a holistic approach to chronic pain management. Our team of experts can provide you with the support and care you need to manage your pain effectively. By incorporating these pain management strategies and chronic pain management techniques, you can regain control of your life and find relief from your pain.
Remember, you’re not going through this alone. Reach out to us for a comprehensive range of pain relief treatment options tailored to you.