For individuals suffering from chronic pain, finding ways to mitigate their pain levels is a top priority. In addition to the treatments a pain management doctor provides, there are some actionable steps to reduce discomfort.
We’ll cover seven ways to cope with chronic pain at home and enjoy a better quality of life.
1. Exercise
It may sound counterintuitive, but movement does help lessen chronic pain. Studies show that chronic pain sufferers who exercise regularly experience a reduction in pain levels and benefit from an elevated mood. Exercise strengthens muscles and helps support strong bones. Without it, people may lose muscle mass, which could lead to worsening disability.
The best exercises to try are low-impact and approved by a pain management specialist. Swimming, cycling, and bodyweight resistance exercises are all helpful in mediating pain. Speak to a professional before making any changes or if you feel any pain.
2. Meditation
Meditation and relaxation methods can help reduce stress associated with chronic pain. Chronic pain can be overwhelming and quickly become the subtext of every thought patients have.
Practicing meditation and breathing techniques can help people release these thoughts. While mindfulness and meditation practices may not reduce pain levels, these practices can help alleviate feelings of hopelessness and depression.
3. Don’t Drink As Much Alcohol
Many people enjoy a nightcap to help them fall asleep, but as alcohol metabolizes, it has a negative impact on the sleep cycle. People who drink alcohol before bed typically spend less time in REM sleep, which is necessary for a body to heal, restore, and repair.
Without proper sleep, you may experience higher levels of pain and emotional distress. Instead of alcohol, try drinking non-caffeinated tea before bed to ease your body into rest.
4. Avoid Nicotine
Smoking doesn’t provide any health benefits, and it could worsen chronic pain. Nicotine harms circulation and also increases the risk of developing degenerative disc disease, a condition that can lead to even more chronic pain in the back and spine.
Quitting smoking is hard, but you can do it. There are numerous resources available online and in person to help you quit.
5. Eat a Balanced Diet
Eating a balanced diet helps the body get the nutrients it needs to stay well and maintain a healthy weight. Excess weight may increase pain, so staying within a healthy weight range can help limit pain. Try to eat whole foods that are minimally processed, avoid refined sugar, and choose lean protein sources.
6. Reach Out For Help
When dealing with chronic pain, it can be easy to isolate yourself. You don’t feel well, and remaining socially active can feel like too much. Make an effort to keep in close contact with a core group of friends and loved ones who are available to listen and offer help when you need it.
Staying engaged can help reduce feelings of loneliness. Plus, a connected inner circle can help you arrange rides to doctor’s appointments or assistance you might need around your home.
7. Listen To Your Pain Management Specialist
Your pain management specialist and their team have your best interests in mind. When they recommend a treatment or procedure, it’s a good idea to follow through with it, even if you’ve previously tried something similar and did not have positive results. According to Dr. Brandon Claflin, remaining flexible throughout the course of treatment and keeping a positive attitude can help you and your pain management team find the best solutions for treating your pain.
Take It One Day at a Time
Chronic pain can be challenging, but taking it one day at a time is the best way to approach it. If you begin to feel sad, or discouraged, or if your pain levels rapidly increase, it’s best to contact your doctor immediately.
Taking proactive steps to stay healthy can help support your mood, encourage you, and even moderate your pain levels. Reach out to family and loved ones to build a team of supporters who can help you as you are on your pain management journey.
