Do you struggle with chronic pain? Daily, lifelong pain can be frustrating and reduce the quality of your life. However, there are ways to manage the pain to improve your life.
This article will cover eight pain management tips to help you return to normal life. You’ll need to try multiple tips and see what works for you, as everyone’s body is different.
1. Do Low Impact Exercises
First, you’ll want to try performing low-impact exercises every day. It gets your blood flowing and can reduce chronic pain. Exercising often also releases endorphins, the feel-good chemicals, into your body. So, you’ll feel happier the more frequently you work out.
Low-impact exercises are generally better for those with pain than high-impact ones. It raises your heart rate slowly and doesn’t put as much pressure on your joints. You won’t feel as much pain, and the workouts will be easier to complete, making you much more likely to stay on track.
Here are some examples of low-impact exercises that you can try out:
- Yoga
- Pilates
- Biking
- Elliptical training
- Walking
- Tai Chi
- Swimming or water aerobics
Overall, low-impact exercise is effective because it can help increase your mobility and give you a better, healthier life. It also reduces inflammation in the body, which may lower pain levels.
2. Eat a Healthier Diet
Next, you’ll want to start trying to make your diet healthier. Adding more fresh vegetables and fruits to your diet will help to keep you healthier. Plus, certain foods can even lessen inflammation.
Being overweight can have a negative impact on your joints. If you already have chronic pain, getting to a healthier weight may help to lessen it. You’ll want to speak with your doctor about a good weight for you, as everyone is different.
No matter what, eating a healthier diet is sure to make your life better. According to the CDC, there are many benefits to eating healthy.
3. Consider Pain Medication
You may want to consider taking pain medication if you have severe chronic pain. A doctor will work with you to determine what type you should take and how often and when. You’ll want to discuss your symptoms with them so they can provide you the best option for your unique situation.
Oxycodone medicine for pain is a common prescription a doctor might provide you. This medication is offered after trying other pain medicines you didn’t respond well to and are in moderate to severe pain.
Many people with chronic pain take over-the-counter pain relievers for lower amounts of pain. You’ll need to speak with a professional to determine your best option.
4. Remove Yourself From Stress
Stress can worsen chronic pain, so it’s vital to deal with it appropriately. As your cortisol levels rise, inflammation worsens, worsening your pain. Stress can make it harder to sleep, too, so you don’t get the rest you need.
Take some time to assess how you’re feeling. Then, you can give guided meditation a try. There are plenty of free videos online that you can use. Many people with chronic pain also practice Yoga or Tai Chi to deal with stress.
It’s okay to take a break from stress from time to time. Find something fun and relaxing to do, and set aside some time to enjoy it.
If you are in a stressful situation, take a moment to breathe and stress. Then, return to it when you’re ready. Learning to deal with your stressors in healthier ways can help you prevent pain flare-ups in the future.
5. Track Your Pain
Tracking your pain can help you learn what triggers it. You’ll want to track how much you slept and what you ate, plus what activities you did during the day. Many people also use this time to keep a journal, which can help them deal with stress positively.
The more you understand your pain, the easier it becomes to manage it. You’ll also have a reliable set of notes to bring with you to your doctor’s appointments. Make sure to write down any concerns you have so you can discuss them with a professional.
6. Talk With Others Living With Pain
Consider reaching out to others who are managing their pain. There are plenty of online support groups to join, where you can speak with others about their experiences. You may learn more tips to help you manage your pain while living your best life.
Remembering that you’re not alone in this experience is good, as managing chronic pain daily can feel isolating.
7. Try To Get Your Routine Back
When you have chronic pain, it can be easy to isolate yourself. However, you shouldn’t have to give up your hobbies or spend time with your loved ones after getting a diagnosis.
Keeping busy doing the things you love and following a routine can help you keep your mind off the pain. You can reach out to family or friends and make plans to help you feel more connected with other people. Taking up a new hobby can also keep your mind and body engaged in what you’re doing.
Overall, you’ll want to get back on a consistent routine and continue doing the activities you love most. You don’t want to make yourself feel isolated since it will hurt your mental health.
8. Use Breathing Exercises
You can use the 4-7-8 breathing method to help calm a pain flare-up. Here’s what you do:
- Place one hand on your stomach and the other on your chest.
- Take a deep breath and count to four while breathing in slowly.
- Hold your breath, then count from one to seven.
- Release your breath and count to eight.
- Repeat.
You can do this as often as you want until the pain lessens, and you can be either standing or sitting, whichever is more comfortable for you.
Deep breathing exercises like this tell your brain to relax, making your pain go down.
Combine These Tips for Pain Management
You’ll want to combine as many of these tips into your daily life to reduce your pain. Make sure to speak with your doctor about your options to see the best results.
