Living with chronic pain can be incredibly challenging for both the person affected and those around them. This article aims to help you understand the types and symptoms of chronic pain and shares some useful tips to help manage pain and improve your overall well-being.
What is chronic pain?
Chronic pain is usually considered to be persistent pain that lasts for more than 12 weeks, often continuing even after an injury has healed. It's different from acute pain, which usually goes away on its own as the body heals. Chronic pain, on the other hand, can last for months or even years.
If you are living with chronic pain, our team of nurses, occupational therapists and counsellors can help. Why not get in touch today?
Why Might You Experience Chronic Pain?
Chronic pain often arises from conditions like arthritis, injuries, or other long-term health issues and involves complex interactions between the nervous system and the brain.
Over time, the nervous system can become more sensitive, intensifying and prolonging pain. This can create a cycle of ongoing pain that is difficult to break.
Chronic pain is linked to the way your brain processes pain signals. Sometimes, the brain perceives threats (not necessarily pain-related) that trigger the body's defence mechanisms, such as the fight-or-flight response, which can increase pain levels.
These perceived threats might include emotional stress, poor sleep, or even diet. As a result, everything in your life, from emotional stress to physical health, can influence chronic pain. The pain you feel is real, even with no obvious physical cause.
Chronic Pain Pathways
A chronic pain pathway refers to the processes by which long-term pain is experienced and managed. There are two main types
- Nociceptive pain - caused by tissue damage
- Neuropathic pain - caused by nerve damage
Chronic pain often involves both physical and psychological components, leading to persistent pain beyond the normal healing period.
Chronic Pain Symptoms
Symptoms of chronic pain vary but commonly include
- Continuous or intermittent pain
- Aching, burning, or throbbing sensations
- Stiffness and discomfort in muscles or joints
- Fatigue and sleep disturbances
- Mood changes, such as anxiety or depression
- Any sensation that is not normal and causes discomfort.
The good news is that these symptoms can be managed by taking a holistic approach, addressing the physical, emotional, and environmental factors that influence pain.
Chronic Pain Management Techniques
Your mind and body are interconnected, meaning that something that affects one can impact the other. Pain management aims to reduce or control pain, improving your quality of life by making your pain less intense or easier to cope with. Understanding the triggers of your pain can help you find strategies to calm pain signals from your brain.
Chronic pain management often involves trying multiple approaches. While each might have a small impact, their combined effect can significantly improve your ability to manage your pain.
1.Keeping active
Engaging in low-impact activities like walking, gardening, swimming, and yoga can build strength, reduce stiffness, and prevent a decline in other areas of your body. Even a little physical activity can positively affect your physical and mental well-being. So if getting out of bed, having a shower and making breakfast is all you can manage, that’s a good start.
2. Maintaining your routine
If possible, keep working and doing your normal daily activities. Staying active brings a sense of normality, distracts from pain, and keeps your body and mind healthy. Adapting tasks to your pain levels can help you maintain your routine, and if working is too much, you could consider volunteering.
3. Getting holistic
There are many ways to calm your nervous system and reduce pain signals. Engaging your senses in activities like gardening, cooking, or listening to music can be therapeutic. Mindfulness and breathing techniques are also effective and can be practised anywhere. Physical therapies, such as massage or physiotherapy, might also provide relief.
4. Practicing self-soothing techniques
These techniques can help calm the nervous system and reduce the intensity of pain signals. Rather than fighting pain, you to acknowledge it using gentle, soothing language. Tuning into the pain can also provide insights into how to manage it better. Keeping a pain diary can help track flare-ups and identify patterns or triggers, which can be helpful when visiting your GP or pain management team.
5. Getting good quality sleep
Poor sleep can worsen chronic pain, creating a cycle of pain and sleeplessness. Improving sleep quality is crucial for managing pain. You can find more information in our article about pain and sleep.
6. Using painkillers
Pain medications can be part of a comprehensive pain management plan. This might include over-the-counter pain relievers, prescription medications, and topical treatments. Regular medication reviews with your GP or pharmacist are important to ensure your treatment remains effective and to manage any side effects.
Other Tips for Coping with Chronic Pain
- Set realistic goals - Start with small, achievable goals and gradually increase them over time.
- Pace yourself - Avoid doing too much at once and take breaks before you need them to prevent fatigue.
- Stay connected - Keep in touch with friends and family, even if it's just through a phone call or a quick visit. You could also try joining a community group, locally or online.
- Learn about your pain - Understanding your pain can help you manage it better. Our free pain management course helps you understand your pain and build a toolbox of ways to reduce it.
Making Lifestyle Changes
Certain lifestyle adjustments can significantly help manage chronic pain:
- Cutting back on alcohol - Reducing alcohol intake can improve sleep quality and reduce pain sensitivity.
- Stopping smoking - Quitting smoking reduces chronic inflammation, which can alleviate pain, especially in conditions like arthritis or back pain.
- Eating healthily - A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can reduce inflammation and help maintain a healthy weight.
- Learning biofeedback - The relaxation and stress reduction these techniques bring can be particularly effective in managing pain.
How we can help
We can help you manage the impact that chronic pain has on your life. Our team of nurses, occupational therapists and counsellors can help you to understand your pain, and help you find ways to manage it that are right for you. Find out more about how we can support your physical health needs.
To get support, all you need to do is submit an online form or call our friendly helpline team on 0300 303 9888
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