6 Simple Chronic Pain Management Tips
Chronic pain can affect both your physical and emotional wellbeing. While pain relievers can help alleviate pain temporarily, it’s important to try a variety of management treatments to determine what works best for your health. Here are six simple ways to help you manage chronic pain.
Improve Your Posture. If you’re at work, watching TV or at the dinner table, maintain correct posture to help fight pain. Instead of falling into a “C-slump” shape with a rounded back and head in front of the spine, keep your head directly above your spine. When you fall into a C-slump, it can impair nerve and blood flow, according to the Journal of Neuroscience. A tall, straight spine can help to prevent your back and neck muscles from becoming too strained.
Practice deep breathing and meditation. Deep breathing and meditation exercises can help your body relax, which may help ease chronic pain. Focus on breathing deeply and relaxing your body completely. Although you can learn to meditate on your own, it may help to join a class or meditation group if you’re new to the practice.
Exercise. Exercising can help reduce pain by strengthening muscles and preventing re-injury. Additionally, exercise helps the body produce natural endorphins, which are brain chemicals that improve mood and block pain signals. Be sure to discuss which physical activities are safe with your doctor.
Reduce stress in your life. Feelings like stress and anxiety can contribute to increasing the body’s sensitivity to pain. Beyond breathing exercises, there are other stress management techniques like mental imagery relaxation, listening to soothing music or getting a massage, which can help relieve back and neck tension.
Eat a healthy diet. Not only does a healthy diet help other aspects of your wellbeing, it can help alleviate inflammation. Eat leafy greens, foods high in omega-3 fatty acids, whole grain breads, low-sugar fruits, and lean meats. In addition, stay away from alcoholic beverages and caffeinated drinks. Caffeine and alcohol are dehydrating, which may aggravate chronic pain conditions. Talk to your doctor about what foods and beverages to consume and what should be avoided.
Talk to others living with chronic pain. Sometimes it’s helpful to talk to others who are experiencing the same health issues as you. Consider joining a support group to discuss how you feel and connect with others. Moreover, if you are feeling depressed due to chronic pain, consider seeking mental health counseling to learn how to cope and ways to focus on having a positive attitude in spite of the pain. The American Chronic Pain Association is a great place to start when seeking support group information for chronic pain management.
If lifestyle changes are not enough, talk to your doctor about alternative methods for treating chronic pain, including anti-inflammatory drugs, physical therapy or surgery. Book an appointment with one of our physicians to speak to a professional regarding management for your chronic pain.