6 essential pain management tips
In Australia, it’s estimated that around one in five adults suffer from chronic pain – that is, pain that lasts more than a few months. In people over 65, that number rises to one in three. It can have numerous negative effects on the sufferer’s quality of life, but if managed correctly, it doesn’t have to. Here, we take a look at six tips for living with chronic pain.
1. Keep your stress levels in check
Stress, depression, anxiety and anger can all make your body more sensitive to pain. These negative mental states increase production of the stress hormone cortisol, which can cause inflammation, which in turn causes more pain.
2. Don’t be afraid to get moving
You might be reluctant to exercise for fear of aggravating the pain, but studies show that the opposite is true. By strengthening your muscles and lubricating your joints, not to mention releasing natural endorphins, you’re more likely to reduce inflammation and, therefore, your pain. Avoiding exercise altogether could lead to muscle disuse syndrome, leaving you even worse off than before.
3. Cut down on alcohol
Yes, a glass of wine or a bottle of beer might provide fleeting pain relief, but it isn’t the solution – in fact, alcohol can negatively interact with pain medications. In addition, a tipple or two can prevent you getting a good night’s sleep, leading to irritability, bad moods and fatigue – all of which can inhibit your ability to cope with pain.
4. Log your pain
The best thing you can do for yourself (and your doctor) is keep an accurate log of your pain – when you experienced it, what you were doing, how painful on a scale of 1 – 10 etc. This way, your doctor will be able to see how you’re coping and what could be improved.
5. Watch what you eat
You’ve heard it all before, but managing your weight is one of the most effective ways of reducing pain. It’s simple – less weight means less pressure on your painful joints. Stick to low-sodium, low-sugar foods, ensuring you eat plenty of wholegrains, lean meat and veggies.
6. Distract yourself
Sometimes, the only way to feel better is to direct your attention somewhere else entirely. Hang out with a friend, look after the grandkids, read a book, watch a movie, do a puzzle – whatever it takes to distract you from the pain. It won’t have a marked physical effect, but it doesn’t hurt either – as they say, ignorance is bliss.
Do you suffer from chronic pain? Share your tips for managing pain with us in the comments below.