If you live with chronic pain, you already know that there are some times when the pain is significantly worse than others. These sudden episodes of increased pain are known as flare-ups. The cause of flare-ups can be as diverse as the cause of the chronic pain itself and can vary depending on what type of chronic pain you have. Triggers can include stress, weather changes, illness, and physical activity, among other causes. In many cases, there is no known cause- a flare-up can come spontaneously with little or no warning.
Practical Ways to Manage Chronic Pain Flare-Ups
There are many ways that a chronic pain flare-up can be managed. First and foremost, discuss the management of pain flare-ups ahead of time with your physician. If you already have a personalized plan, it can make your flare-up a lot less scary. Preparation can make the difference between trying to figure out what to do when you are already in pain and getting more immediate relief because you have a plan to follow. In addition, consider trying some of the following tactics:
- Compresses: Hot or cold compresses can sometimes provide relief of pain. Try holding a cold compress against the sore region for 15 minutes at a time (always protecting skin from cold injury by putting a towel or something similar between the ice pack and your skin). Cold can decrease inflammation and temporarily numb sore areas. Warm compresses in the form of heating pads can be used in a similar fashion. Heat can soothe muscles and relieve tension.[1]
- Breathing: A natural response to being in pain can be to increase how fast you are breathing. This hyperventilation can lead to a feeling of anxiety and produce dizziness as well as tingling in your hands and feet. In extreme situations, you can even develop carpopedal spasm, a temporary spasm of the muscles in your hands and feet that can be quite uncomfortable and make your hands and feet to move. To prevent this, consciously slow your breathing down. Try pursed lip breathing, which is a technique where you breathe in slowly through your nose for a count of 2, then exhale slowly through puckered lips for a count of 4. Doing this for several breaths can help get your breathing under better control.
- Activity: Finding the right balance of activity is key when you are in the midst of a chronic pain flare. You may not be able to be as active as usual during a flare-up, and that is ok. Be kind to yourself! Try gentle stretches or yoga instead. A short walk outside can sometimes lift your spirits while it warms your muscles. Even a little activity can be helpful- while lying on the couch may seem like the best option, some easy movement can actually be better for your pain. A physical therapist can also provide good options tailored to your specific pain issues.
- Sleep: A good night’s sleep can be very healing. Try to stay on a regular sleep schedule. Aim for at least 8 hours at night. Avoid long naps during the day as they will keep you from getting good sleep at night. Staying on a regular sleep schedule is best for your overall health.
- Medication: Some people are on specific medications for their chronic pain. Discuss with your doctor whether there are any medication options to help with your symptoms.
- Mind-Body Techniques: Techniques like cognitive behavioral therapy, meditation, and guided imagery can help you manage pain and reduce stress, which often accompanies chronic pain. These techniques don’t eliminate pain but rather change your perception of it and how you respond to it. This can promote relaxation and may help you cope better.
- Distraction: The value of distracting yourself from pain cannot be underestimated. Do you have a favorite movie? Fire it up and let your mind escape for a couple of hours. Or lose yourself in a book that you’ve been looking forward to reading. Music can also be soothing and uplifting. The key is to find something you enjoy, that is not too taxing on your body, and allow yourself to get swept away.
- Alternative therapies: Massage and acupuncture are two alternative therapies that may provide relief. You can discuss with your doctor whether these would be options for your chronic pain flare.
Bottom Line
Remember that managing chronic pain often involves a combination of strategies, and what works best can vary from person to person. Your healthcare provider can help tailor a plan that addresses your specific needs and circumstances.
Planning ahead with a few ideas about what you will do when you have a flare-up is a good idea. Remember, not every method you try will work for every pain flare, so try to have a few different ideas in mind. It's important to be patient and persistent in finding the right approach for managing your chronic pain flare-ups.
