Estimated reading time: 6 minutes
If you are living with chronic pain, every day is a battle. Affecting more than just your body, it can stop you from doing the things in life you enjoy. As a result, this can lead to feelings of anxiety or depression. Why does chronic pain develop, and what can you do to reduce its effects and live life to the fullest? We have the answers in this PatientsLikeMe guide to managing and finding relief from chronic pain. Let’s start at the beginning.
Types of Pain
Pain is the body’s way of telling us that something is not quite right. Starting in the receptor nerve cells beneath the skin and in organs, the receptor cells send messages along nerves that travel to the spinal cord and up to the brain when there is a problem. There are two types: acute, and chronic.
Acute Pain
Acute pain usually is the result of a specific injury or illness. If you break a bone in your leg, the body reacts and neurotransmitters in your brain receive signals from the leg telling it an injury has occurred. The body responds accordingly, healing itself. This pain is typically self-limiting, and will fade over time as the injury heals.
Chronic Pain
Sometimes, however, the pain never fades and this is chronic pain. Finding relief from chronic pain poses a significant challenge for many. If an injury or illness lasts for many years, it may continue to cause pain for its duration. Oftentimes traumatic injuries or the degradation of the spine can lead to chronic pain. In many cases, however, the exact cause of chronic pain is not clear. If you are living with certain illnesses or injuries, your body will certainly experience pain in the moment. Once those have healed, however, the pain should pass. Sometimes, the pain does not go away with the illness or injury. There are also times when chronic pain can develop without a known cause. This is what makes it a challenging subject for many: there is a psychological component that is hard to address.
Chronic Pain Triggers
Outside of physical injury, there are four common factors that magnify the experience of pain.
- Stressful experiences
- Mental health issues
- Decreased ability to do the things you enjoy
- Overexertion or under exertion
These four triggers cover a lot of ground, so dealing with them all can be difficult. Understanding that they can exacerbate your symptoms, and having a system in place for dealing with them as they arise, can help a tremendous amount with finding relief from chronic pain.
Reducing Chronic Pain Flare-Ups
Let’s go through 10 things you can do the next time you have a flare up.
- Practice Breathing
- Getting your breathing and heart rate under control are great ways of managing stress and pain. Inhale slowly through your nose, allowing your lungs and belly to expand, before exhaling slowly through your mouth. Repeat until your heart rate slows.
- Get Moving
- Barring an injury that makes movement difficult or impossible, sometimes the solution to pain can be movement. Although it may hurt, work with a physical or occupational therapist on exercises to try and retrain your body. Gentle stretching and yoga are great ways to start.
- Engage in Meaningful Activities
- Endorphins, the chemical our brain releases that make us feel happy and relaxed, are prompted by experiences that we enjoy. Set aside time every day for a hobby or passion that makes you feel good and brings you peace.
- Be Mindful
- This does not have to be a complicated meditation routine. Focus on the present moment, setting aside doubts or concerns about things that are upcoming or have happened in the past. Try paying attention to the simple sensory inputs to start, what you hear or smell at that time. Allow yourself to relax.
- Try a Massage
- This can be a great way to reduce stress and relieve tension. People all over the world turn to massages as a way to manage back and neck pain and massage therapy has been proven to lessen pain and muscle tightness while improving the immune system.
- Practice Good Sleep Habits
- Build a habit out of going to sleep. Try to set regular times you get into bed and wake up and stick to them. Your bed should be used for sleep, avoid lying down throughout the day or during the evening, do not spend your day there if you can. Remove electronic distractions, make sure the room is quiet and dark, and avoid large meals and alcohol before you go to bed.
- Eliminate Negative Substances
- The two big ones here are smoking and drinking. Smoking is dangerous and unhealthy, and should be cut out of your life completely if possible. If you are having a hard time quitting, there are resources that can help! Drinking should be done in moderation, as over time excessive alcohol use can cause nerve damage, which can worsen the effects of chronic pain.
- Treat Related Conditions
- Often mental health issues, such as depression and anxiety, can worsen the effects of chronic pain. Through a channel like cognitive behavioral therapy, with a licensed mental health professional, you can decrease these symptoms and improve your quality of life.
- Stay Connected to Your Support System
- It can be easy to retreat within oneself when dealing with an injury or illness. Time alone is important, but support from family and friends can be the greatest ally in the effort to find relief from chronic pain. Stay connected, ask for help, and talk about how you are feeling.
- Stay Grounded, Set Moderate Goals
- There is no one solution for curing or alleviating chronic pain. Keeping a level head and setting reasonable expectations about your progress and development will keep you from getting frustrated. Take each day one step at a time, and don’t overreach when setting goals for yourself.
Finding A Community
Remember, there are always people who want to listen and help! PatientsLikeMe has thousands of members living with chronic pain who share stories, discuss treatments options, and offer support. The platform also offers educational resources so you can make data driven health choices and a symptom tracker. Joining is easy and free- join today to begin taking charge of your health!