Daily Habits to Ease Chronic Pain

Amy Taylor March 25, 2014

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Chronic pain is among the leading causes of disability and productivity loss worldwide. If you’ve ever been in pain, you understand how it can greatly impact many areas of your life and impair you from doing your day to day activities.

Whether your pain has just come on or you have been dealing with it for years, incorporating the following habits in your daily life can make a big difference.

Get an endorphin boost.

Endorphin is your body’s natural painkiller, which can be triggered by several things, including exercise. Whilst exercising might be the last on your to-do list when you’re in pain, without it, you may lose muscle tone and strength, which makes pain worse. You don’t have to do a HIIT workout or any intense physical exercise. Even moderate forms of physical activity, such as walking, swimming, gardening and dancing, have been shown to alleviate pain and reduce its recurrence. Ask your doctor what specific types of exercise can give you the most relief. Consider exercising gradually especially if you have been sedentary for a long time. You might feel a little hurt especially in your muscles, but that’s normal and only means that your muscles are getting fitter.

Relax.

Pounding head? When the pain is so intense, it’s very easy to take shallow, rapid breaths. But doing this can just make you more anxious, dizzy and more prone to pain. Instead, breathe slowly and deeply. Stop whatever you are doing and try to calm down. Relax and close your eyes. Stress management techniques, including meditation, deep breathing and biofeedback, are all effective in reducing and managing pain. Aside from improving your blood flow, relaxing and deep breathing release tension in your muscles, thus minimising pain.

Eat better.

Inflammation is a common cause of pain and other debilitating diseases. To combat inflammation, start by making healthy food choices. Make sure you are eating more greens, fresh produce and whole grains that are rich in antioxidants. Decrease your consumption of foods that are high in saturated fats, like red meat, junk foods and processed meals as they could boost inflammation.

Make a journal.

Pain has many causes. And sometimes, they are really hard to spot. You can help your doctor or therapist find the best treatment for you by keeping track of your pain symptoms, their severity, how often you experience them, the activities/food/things that triggered them, and what you did to get rid of pain. Bring your pain journal to your next appointment with your GP.

Get enough sleep.

Not getting enough sleep can make pain worse in several ways. First, it hinders your body from recovering from the stresses pain has brought you, leaving you feeling sicker the next day. Second, lack of sleep boosts inflammation, and third, it weakens your immune system, making you more vulnerable to pain-causing diseases. Sleep experts recommend going to bed at the same time in the evening and getting up a regular time in the morning and avoiding afternoon naps. Consider aromatherapy for a restful slumber. And also, avoid drinking too much alcohol. Whilst it can make you sleep faster, alcohol can interrupt your sleeping pattern, making you feel restless the next day.

Give time for downtime.

Pain management doesn’t only involve taking care of your physical health, but also your emotional health and well-being. Make sure to schedule time for relaxation. Consider getting massage therapy once a week or some other pain-reducing treatments like acupuncture. Go out with your best friend for a dinner date. Connect and interact with others. Keeping in touch with your social circle is good for your health and make you feel better. Also, engage in healthy activities that bring you fun and pleasure.

Distract Yourself.

The more you think about pain, the more it gets worse. One great strategy is to divert your attention to other activities. Join a garden club, take a cooking class, or attend a community volunteer programme. Even if you can’t control pain, you can still control the rest of your life!

Stay positive.

Pain can make you feel anxious, tired, stressed and grumpy. But these negative emotions can also make pain worse! From today onwards, try to be more kind to yourself. Give your body the love and care it deserves. Living in pain is not easy. But you can feel better by changing your perspective, accepting your condition, knowing your limitations, and looking for better ways to overcome pain. Some people find it useful to seek help from a counsellor, psychologist or hypnotherapist to learn to find out how to deal with their emotions in relation to their pain.

Pain can be a burden to your day to day life. But the more you feel bad about it, the more it grows and stays. Instead, consider incorporating some of these habits. They may not give you a quick relief, but they can offer a long-term solution for your pain issues.