10 Effective Strategies to Deal with Chronic Pain

Amy Taylor September 25, 2013

Chronic pain is a debilitating condition that affects millions of people worldwide. Recent studies suggest that pain is more than just a sensation, but is strongly influenced by ways in which the brain processes pain signals. In the UK, eight million people suffer from chronic pain – the kind of pain which lasts for three months or more.

Many people who are living in pain are heavily dependent on prescription drugs. In England alone, the number of prescriptions for opioids has reached 14.8 million in 2008 from 6.2 million in 1999. Whilst prescription medications can provide quick relief from pain, they don’t actually target the root cause of the pain, but only masks its symptoms. If you’re suffering from long-term pain, you may want to consider other options.

Managing Chronic Pain

The first step in coping with chronic pain is to receive a thorough evaluation to determine the cause of pain. Chronic pain is a complex issue and often, it is a symptom of an underlying disease. But whatever medical condition it is, there are a number of ‘safe’ and ‘effective’ strategies to deal with chronic pain. They include the following:

Stress management. Sometimes, pain indicates that you are stressed. Stress causes an imbalance in your body hormones, leading to undesirable symptoms like fatigue, muscle pain, cramps, upset stomach, and high blood pressure. Also, negative feelings such as anxiety and anger increase your body’s sensitivity to pain, aggravating your condition. Proven strategies to manage stress include meditation, yoga, exercise, sleep, and other relaxing activities.

Physical exercise. Endorphins are the body’s natural painkillers. These chemicals do not only improve your mood but also block pain signals. But how do you boost your endorphin levels? The easiest way is to exercise. When you do, you don’t only produce high levels of endorphins, you also strengthen your muscles, helping prevent injury and further pain. It is however important to ask your GP about the best form of exercise that is suitable for your condition or pain level.

Relaxation training. Practising deep breathing exercises is a quick, easy and effective technique to manage chronic pain. Relaxation therapy releases muscle tension which intensifies pain. It also promotes blood flow.

Distraction techniques. These involve shifting your focus and attention from negative, pain-provoking thoughts to positive ones. Distraction techniques can include reading a book, watching a feel-good movie, listening to music, or chatting with a friend.

Hypnosis. One of the most popular pain management techniques used in clinics today is hypnosis. Vast studies have shown that hypnotherapy is an effective tool for pain related to cancer, rheumatoid arthritis, anxiety, and other health problems.

Biofeedback. This technique is used to control your body’s functions, such as your heartbeat. With biofeedback, you are connected to electrical sensors that let you ‘hear’ or ‘sense’ certain body functions like your pulse rate, muscle tension and digestion, to achieve the results you want, such as pain reduction. Biofeedback can also be used to reinforce relaxation training.

Massage therapy. Many people with chronic pain swear by the healing effects of massage therapy. Massage helps reduce pain and muscle tension, and boost blood circulation, thus, reducing pain.

Acupuncture. Acupuncture is widely used to treat varying types of pain, such as shingles, low back pain, osteoarthritis, menstrual cramps, carpal tunnel syndrome, dental pain, nerve pain, and so much more. According to Chinese traditional medicine, more than 2,000 acupuncture points in the body are connected by pathways called meridians, and disturbances in this flow could result to dysfunction or illness.

Visual imagery. This involves focusing your thoughts on positive mental pictures of pleasant scenes, as well as mentally repeating positive words or phrases to reduce pain.

Proper nutrition. A well-balanced diet is essential to managing chronic pain. Often, pain results from inflammation, which can be reduced by supplementing the body with vitamins, minerals and antioxidants found in fresh fruits and vegetables.

You might never avoid pain, but you can reduce its impact on your health and quality of life.