Chronic pain is a debilitating condition that affects millions of people globally. It can be a constant companion, disrupting your daily life and making your everyday activities a challenge. However, by using the right combination of chronic pain management techniques & therapies you can alleviate your pain and take charge of your well-being. There are various types of chronic pain that need to be treated and managed effectively, read more here.
Here are some effective and proven chronic pain management techniques for you, so you can enjoy a pain free life.
Gentle Exercise:
Lack of physical activity can cause muscle stiffness, muscle and bone weakness that can cause increase in pain. Doing gentle exercise that does not put too much strain on yourself, can help in chronic pain management.
Physical activities like walking, swimming, and dancing can help reduce pain by blocking signals to the brain. They also help by loosening stiff muscles, ligaments and joints.
Always start slowly and gradually increase your activity level to avoid worsening any existing pain.
Physical Therapy:
It strengthens and stretches muscles and joints, which reduces pain. A short course of physical therapy can help improve mobility and make daily activities easier. These therapies may include stretching exercises, pain relief exercises, and heat and cold therapy.
You can start feeling better within a few sessions after doing physical therapy. Physiotherapists, chiropractors and occupational therapists can advise and help you with these therapies.
Mind-Body Techniques:
These techniques include:
- Cognitive Behaviour therapy (CBT):
CBT helps manage long term pain by addressing the impact of pain on mental and emotional health. It helps by changing negative thoughts, stress and feeling of helplessness. It also helps to relieve anxiety, frustration and depression related to the pain and improves overall well-being.
- Yoga
Yoga focuses on relaxation, strength and flexibility through stretching exercises. Different yoga poses target different areas of the body. It is a safe and accessible pain management technique that can be performed at home using online resources or in a class with an instructor.
- Tai Chi
It is a Chinese martial art that has evolved into a low-impact, slow moving exercise. It helps by combining gentle movements, deep breathing and mindfulness. It is an adaptable exercise that is suitable for people of all ages and fitness levels. It can be performed in a class or at home.
Deep Breathing:
Focusing on your breathing can be helpful during pain. Intense pain can often lead to shallow, rapid breathing which causes dizziness, anxiety and panic. Practice slow, deep breathing to remain calm and in control.
This technique promotes relaxation and helps prevent muscle tension or anxiety from worsening the pain.
Sleep:
A good sleep plays an important role in long term pain management by promoting physical and emotional well-being. Lack of sleep can intensify the pain. It is important to have a good and consistent sleep routine as it helps the brain to regulate pain perception.
Learn About Your Pain:
Learning about your pain, symptoms and triggers can help you manage your pain in a better way. Read booklets and leaflets about your pain to gain more knowledge. Understanding your pain reduces its fear and anxiety, which makes it easier to cope with it.
Talk About Your Experience:
Talking about your pain with someone can help you manage your pain. Someone who has had a similar experience can understand better what you are going through. Talking can help relieve emotional burden and gain insights.
Seek Support:
Don’t let your pain isolate you from your friends and family. Social connections are important for both physical and mental well-being. Seek support from your loved ones for coping with your pain. It can improve your mood, reduce feelings of loneliness and enhance your overall health.
Distract Yourself:
Distract yourself from pain by engaging in activities of your interest that bring you joy. Even with limited mobility you can do various creative activities like photography, painting and crafting. This will make you feel better and shift your focus away from your pain.
Medicines:
Other than trying natural chronic pain management techniques, you can also use over the counter painkillers.
- Over the counter painkillers such as NSAIDS (aspirin and ibuprofen) and acetaminophen, can help manage the pain.
- Prescription medicines like opioids or muscle relaxants may also be necessary in some cases.
- Prescription anti-depressants can also play a role in pain management for some people. These medicines increase naturally produced neurotransmitters like serotonin and nor-epinephrine, which play a part in pain management.
Remember to take pain killers in recommended doses and intervals. Don’t wait until your pain is severe, take pain killers early to manage flare ups or prepare for activities.
Consult with your healthcare provider before taking medicines.
Other Therapies:
- Acupuncture:
It involves the insertion of thin needles into specific points in the body to stimulate healing and pain relief.
- Massage Therapies:
It involves manipulation of soft tissues to promote relaxation, reduce muscle tension and improve circulation. In order to ease chronic back pain, there are several massage techniques and home remedies which can be followed to ease back pain.
- Aromatherapy:
It involves the use of essential oils to promote relaxation, reduce stress and anxiety and improve mood.
- Herbal Remedies:
Herbal remedies like turmeric or ginger have anti-inflammatory properties that can help reduce the pain.
Chronic pain is a complex condition that requires a multidisciplinary approach to management. By combining the chronic pain management techniques, therapies and medications, one can find relief and improve the quality of their life.
Remember to consult with a healthcare professional if you are having difficulty managing your pain or your pain is getting worse.
With the right approach, it is possible to manage chronic pain and live a happy and healthy life!
If you are suffering from chronic pain and need some time off work or school to recover, you might need a sick note to officially communicate your absence. You can get a sick note online within minutes from an EU licensed doctor from the comfort of your home.