How can I manage my chronic pain?
Chronic pain is pain that lasts longer than three months. It is a complex, long-term condition that requires an effective management strategy. Here are some tips to help you better manage your chronic pain.
What can cause chronic pain?
Common types of chronic pain include:
Arthritis, or joint pain
Muscle pain
Headaches, including migraines
Syndromes such as fibromyalgia and chronic fatigue syndrome
Over 50 million American adults live with chronic pain. For many of these patients, treatment goals will shift from resolving the pain to reducing and managing it. (US Pain Foundation, 2022)
How can I manage my chronic pain?
Pace yourself
When planning your day or a weekend activity, be careful not to overextend yourself. Sometimes, a busy routine that doesn’t allow time for rest can cause a flare-up or relapse. Aim for a consistent activity level instead of under-activity or over-activity. For example, if you would like to tour a museum, plan to tour during the time of day when you’re feeling your best and take frequent breaks.
Change your focus
Focus on daily activities and overall function rather than completely eliminating pain. For example, if your goal is to play with your grandkids, work with your healthcare provider to help manage your pain so you can enjoy quality time with them. (Centers for Disease Control and Prevention, 2022)
Stay Positive
Make an effort to think and speak positively. Studies have shown that what we say to ourselves inside our heads can affect our perception of pain. Turning negative thoughts into positive ones takes practice but is worth the effort! Mindfulness meditation, deep breathing, or talking to a behavioral health professional are all ways to get started. (Centers for Disease Control and Prevention, 2022)
Stay Active
Stay active. A physical activity routine, if your health care provider recommends it, can strengthen muscles, improve mood and provide long-term relief from pain. (Mayo Clinic, 2020). Work with your healthcare provider to choose safe and therapeutic activities, like walking, swimming, yoga, pilates, and strength training.
Support Groups
Your chronic pain is unique to you, so what may work for someone else may not necessarily work for you, so it’s important to explore your options. In addition to what was mentioned above, consider joining a local support group where you will meet others who can understand your challenges and provide the support you need.
In addition to medication, becoming an active participant in your pain management can make a huge difference in your life. Be sure to discuss your pain goals with your healthcare provider on how you can incorporate changes into your day-to-day life.
Up next: What is the DASH diet?
References
Centers for Disease Control and Prevention. (2022, July 5). Treating Chronic Pain without Opioids | Opioids. CDC. Retrieved September 13, 2022, from https://www.cdc.gov/opioids/providers/training/non-opioid.html
Mayo Clinic. (2020, December 18). 8 tips for managing chronic pain. Mayo Clinic Health System. Retrieved September 13, 2022, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-tips-for-managing-chronic-pain
US Pain Foundation. (2022, September 12). Taking control of your pain: How self-management strategies can help. U.S. Pain Foundation. Retrieved September 13, 2022, from https://uspainfoundation.org/lifewithpain/taking-control-of-your-pain-how-self-management-strategies-can-help/