Treating Chronic Pain
- annekehill57
- Jun 21, 2022
- 8 min read
Updated: Aug 30, 2023
You know that annoying pain that just won't seem to go away? The kind that distracts you from living your life and enjoying each day? You're not alone. Many people struggle with chronic pain, and it can feel utterly debilitating and frustrating. But here's the good news: there are some effective strategies you can try to better manage your pain. No, they won't make the pain magically disappear, but they can help make it more bearable so you can shift your focus back to the important things in life. In this article, we'll explore mindfulness techniques, lifestyle changes, and pain medications that may provide some relief. The key is finding the right combination and balance of strategies that work for your unique situation. While it may take some trial and error, don't lose hope - you've got this! With the right tools and determination, you can gain more control over your pain.
Understanding Pain and Why Pain Management Matters
Understanding your pain is the first step to managing it. Pain is your body’s way of signaling that something isn’t right. It can be acute or chronic, ranging from a minor annoyance to completely debilitating. Acute pain usually starts suddenly and lasts a short time. It’s often caused by an injury, illness, or surgery as your body heals. Chronic pain lasts months or even years and can be hard to diagnose or treat. It may start with an injury or illness, but pain signals keep firing after you've healed. Managing either type of pain properly matters for your health and quality of life. Unmanaged pain can interfere with sleep, mood, relationships, and daily activities. It may lead to anxiety or depression and reduce your ability to participate in the things you enjoy.
The good news is there are many ways to get your pain under control. The key is finding the right combination for you! Methods may include:
Lifestyle changes such as exercise, diet, meditation or journaling
Therapies such as physical therapy, massage, acupuncture or TENS unit stimulation
Medications like over-the-counter pain relievers, prescription drugs, or medical cannabis
Interventions like steroid injections, nerve blocks or implants
Don’t lose hope. While pain management can be complex, the rewards of reduced suffering and improved functioning are well worth the effort. Talk to your doctor about developing a comprehensive pain management plan. With the right treatment and self-care, you can start reclaiming your life from pain.
Lifestyle Changes That Can Help Manage Pain To get your pain under control, you’ll need to make some lifestyle changes. Things like improving your sleep, eating an anti-inflammatory diet, reducing stress, and staying active can go a long way.
· Get more sleep - Aim for 7 to 8 hours of sleep per night to allow your body and mind to rest. Lack of sleep can intensify your pain and make it harder to cope. Try relaxation techniques before bed to unwind, like meditation, deep breathing, or a warm bath.
· Eat an anti-inflammatory diet - Focus on whole foods like fresh fruits and vegetables, whole grains, and lean proteins. Limit processed foods, sugar, and red meat. Anti-inflammatory foods include turmeric, ginger, olive oil, and fatty fish high in omega-3s. Staying hydrated also helps reduce inflammation.
· Find ways to decompress - Chronic pain and stress go hand in hand. Try yoga, Tai Chi, journaling, or talk therapy. Spend time with loved ones who support you. Take occasional breaks from social media and work. Find hobbies and activities that you find meaningful or joyful.
· Stay active - Exercise increases endorphins which act as natural painkillers and improve your mood. But start slow and avoid intense workouts, especially on bad pain days. Try walking, swimming or gentle yoga. Build up strength and flexibility over time with the guidance of a physical therapist. Staying active will boost your stamina and make daily tasks easier to manage despite the pain.
Making these lifestyle changes can significantly improve your pain levels and quality of life. But be patient through ups and downs, celebrate small wins, and ask your doctor about other treatment options if needed. You’ve got this! Together we can work to better manage your pain.
Therapies for Pain Management
Physical Therapy
Physical therapy can be an effective way to manage chronic pain. Working with a physical therapist, you can develop targeted exercises and stretches to strengthen your body, improve flexibility and range of motion, and relieve pain.
Physical Therapy to Stretch & Strengthen - Your physical therapist will teach you specific exercises based on your pain condition and limitations. These may include:
o Gentle stretching to relieve tension and increase flexibility. Yoga or Tai Chi can be especially helpful for improving range of motion.
o Strengthening exercises to build muscle and improve posture. This could include bodyweight exercises like bridges, bird-dogs, and planks, or using resistance bands.
o Aerobic exercise like walking, swimming or biking to release endorphins, improve circulation and reduce pain. Start slowly and build up your endurance.
o Balance exercises which help align your body and reduce strain. These may include standing on one leg, heel-to-toe walking, and stability ball exercises.
Physical Therapy Modality Heat/Ice - Using heat and ice is an easy way to relieve pain at home. Apply heat to relax tense muscles before exercising and ice to reduce inflammation after activity. Ask your physical therapist for recommendations on when and how to properly apply heat and ice.
Physical Therapy to Develop Posture - Developing good posture is key to managing pain. Your physical therapist can give you tips for proper sitting, standing and sleeping positions to avoid strain on your muscles and joints. They may also recommend ergonomic aids like lumbar supports, monitor arms, and special pillows.
Making physical therapy a regular part of your pain management plan, along with medications or other treatments recommended by your doctor, can help you stay active and flexible while reducing discomfort. Be patient through the process, start slowly and build up your strength and endurance over time. With regular practice of targeted exercises and good self-care, physical therapy can be highly effective for managing chronic pain.
Acupuncture for Pain Management Acupuncture is based an ancient Chinese concept that energy flow, called qi, circulates through the body along invisible pathways called meridians. When meridians are blocked or out of balance, pain and illness can result. Acupuncture uses thin needles inserted into the skin at specific points to restore the proper flow of qi and blood, thereby relieving pain and restoring health. Acupuncture may seem strange since most Western medicine is based on scientific evidence. However, acupuncture has been used for thousands of years and numerous studies show it can be very effective for chronic pain relief. The needles stimulate the central nervous system to release chemicals in the muscles, spinal cord, and brain that work to reduce pain. Acupuncture also prompts the body to produce natural painkillers called endorphins. Acupuncture can help reduce many types of pain, including chronic back and neck pain, osteoarthritis pain, headache and migraine pain, fibromyalgia pain, and carpal tunnel syndrome pain. Acupuncture is a very safe method of treatment when performed by a trained practitioner. Side effects are rare but may include soreness at the needle sites or minor bleeding. For the best results, you may need multiple treatments. Many insurance plans now cover acupuncture, so check with your provider. Alternative therapies can be a gentle, natural way to find relief from chronic pain. If you've tried other methods without success, acupuncture could be worth exploring. When done properly, this ancient healing art may be just what you need to get your qi flowing freely again.
Medications Used for Pain Relief When it comes to managing pain, medication is often part of the solution. The options available work in different ways to relieve your discomfort. Some reduce inflammation while others target the pain signals in your nervous system. Finding the right combination for your needs may take some trial and error.
· Over-the-Counter Drugs - For mild to moderate pain, you can start with OTC medications like ibuprofen (Advil, Motrin), naproxen (Aleve), or acetaminophen (Tylenol). These are available without a prescription and can reduce pain from headaches, muscle aches, arthritis, and more. Be sure to follow the dosage instructions and don’t take them for more than 10 days in a row unless directed by a doctor.
· Prescription Opioids - For acute pain from injuries, surgery or severe chronic pain, your doctor may prescribe opioid medications like oxycodone, hydrocodone, or morphine. Opioids bind to receptors in your brain that reduce the perception of pain. However, they also frequently cause side effects such as nausea, drowsiness, and constipation. Opioids can be addictive, so only use them as directed by your doctor.
· Nerve Pain Medications - If you have pain from nerve damage or conditions like shingles or fibromyalgia, anticonvulsant or antidepressant drugs may help. Medications such as gabapentin, pregabalin, duloxetine, and amitriptyline work by soothing aggravated nerves and altering pain signals to the brain. It can take weeks of use before the full effects are felt, but these tend to cause fewer side effects than opioids.
· Muscle Relaxants - For pain from muscle spasms or spasticity, muscle relaxants like baclofen, cyclobenzaprine, and tizanidine can release tight muscles and relieve discomfort. They are usually taken for short periods of time due to side effects like drowsiness, dizziness, and weakness. Muscle relaxants are often used along with other pain relievers for the best results.
With the variety of medications and combinations available, you have a good chance of finding an effective solution to relieve your pain and improve your quality of life. Be sure to give any new medication a fair trial before switching and talk to your doctor if you have any concerns about side effects or lack of efficacy.
Interventions/Injections
Cortisone
Cortisone shots, also known as corticosteroid injections, are used to reduce inflammation in the body. They contain corticosteroids, which are steroid hormones that occur naturally in our body and help regulate the immune system and inflammation. Cortisone shots work in a few key ways:
· They reduce inflammation in the tissues and joints. The corticosteroids act to block the production of prostaglandins and leukotrienes, compounds that can promote inflammation in our bodies.
· They relieve pressure on surrounding tissues. By reducing swelling in the area, cortisone shots remove excess fluid buildup and ease pressure on nerves and connective tissue.
· They slow down an overactive immune response. Cortisone shots help modulate an immune system that is working in overdrive, as is the case with autoimmune conditions like rheumatoid arthritis. The corticosteroids in the shots help suppress the immune response that is causing inflammation.
· They may slow joint damage. For some conditions, like osteoarthritis, cortisone shots may help slow the progression of joint damage when used periodically and properly. They do not cure the underlying condition but can buy time before other treatments, like surgery, are needed.
Talk to your doctor to determine if cortisone shots are appropriate for you based on your condition and history. And if you do get the shots, be proactive about physical therapy, lifestyle changes, or other steps you can take to improve your joint health and mobility so you don't end up dependent on repeat injections. While cortisone may seem like a miracle cure, the real solution lies in the work you put into strengthening and protecting your joints.
Conclusion
So, there you have it, a few tips to help you start managing chronic pain better and take back control of your life. It may seem overwhelming at first, but start small by choosing just one or two things to focus on each week. Keep a journal to track your progress and stay motivated. Connecting with others in a support group can help reduce feelings of isolation and keep you accountable. Remember, effective pain management is a journey, not a destination. Be kind to yourself along the way. With time and practice, these self-care strategies can become second nature and make a real difference in your quality of life. You've got this! Stay positive and keep putting one foot in front of the other. There are always brighter days ahead, even in the face of pain. You deserve to live well.
References
https://www.yalemedicine.org/news/cortisone-shots
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