6 Ways to Manage Chronic Pain

More than 100 million Americans grapple with persistent pain. Enduring constant pain not only triggers irritability and frustration but also harms physical and mental well-being, driving many towards painkillers for relief.

Neglecting chronic pain can result in depression, anxiety, sleep disturbances, changes in appetite, and an elevated stroke risk. Prescription drugs are a common treatment, but they may not suit individuals in recovery.

Fortunately, those in recovery facing chronic pain have access to holistic therapies that can ease symptoms without jeopardizing sobriety. For a natural approach to healing, consider these healthy alternatives:

Deep breathing and meditation aid in relaxation, potentially alleviating discomfort. As muscles receive a gentle signal to unwind, they release tension and tightness. While meditation techniques vary, the calming influence of repetition is central to certain practices. The body can unwind by concentrating on the breath, disregarding passing thoughts, and reciting a word or phrase (mantra). Although self-learning meditation is possible, attending a class can be beneficial.

Additionally, deep breathing serves as a relaxation method. Choose a serene environment, adopt a comfortable posture, and clear your mind of distractions. Visualize an area just below your navel. Inhale into that space, expanding your abdomen with air. Allow the breath to fill you from the abdomen upwards before exhaling, akin to releasing air from a balloon.

Pain specialists often suggest a brief stint of physical therapy to enhance mobility, alleviate discomfort, and simplify daily tasks. Physical therapy may include manipulation, stretching routines, and pain-relief exercises for persistent pain, typically administered by a physiotherapist, chiropractor, osteopath, or occasionally an occupational therapist.

Physiotherapists guide suitable exercises, while occupational therapists assist with environmental adjustments for work and home functionality.  After a few physical therapy sessions, you should start feeling its benefits.

Chronic pain has the potential to be psychosomatic, highlighting why managing stress stands out as a top pain relief strategy. Stress, whether welcomed or not, forms a universal aspect of life. The primary step towards stress control involves identifying its root causes.

Your stress triggers might vary from irregular sleep patterns to pessimistic thoughts. Compile a list of these triggers and devise effective strategies for each. For instance, if deadlines contribute to your stress levels, prioritize tasks and address each deadline individually.

Calming pain management practices like yoga, meditation, and physical exercise can reduce stress. If physical activities are not your preference, relaxing hobbies like painting, reading, or music can substantially lower stress levels.

Any activity promoting a more balanced and less stressful life is worth exploring. You could also try CBD for chronic pain management. A marijuana medical card from Leafy Doc can help you access CBD and other medical cannabis products legally.

Maintaining a daily journal is one effective strategy often overlooked for managing chronic pain. It doesn't need to be overly detailed; simply record your pain level each day along with a brief note on your activities, sleep quality, and diet. By reviewing your journal entries, you may identify patterns.

For instance, you might notice that your chronic pain worsens after consuming specific foods or experiencing insufficient sleep. This insight will guide you on areas to target for pain relief by recognizing activities that alleviate discomfort.

Habits are ingrained actions performed automatically and without conscious effort. The brain releases dopamine when a habit is satisfied, whether good or bad. This is a hormone that induces feelings of pleasure. Unknowingly, you might be partaking in habits that exacerbate your pain, such as:

• Smoking: Harms arteries, potentially leading to chronic back issues.

• Leading a sedentary lifestyle: Prolonged periods without physical activity can result in weight gain and weak muscles, straining your body.

• Stress: Majorly contributes to the formation of pain-increasing habits, elevating adrenaline levels, blood pressure, heart rate, and cortisol production, a stress hormone, thereby heightening the risk of heart problems.

Although challenging, breaking or altering habits is achievable. Understanding your triggers, the factors that prompt habit repetition, can aid in making changes and retraining your brain to overcome the habit.

Numerous underlying factors of persistent pain may stem from previous injuries, incorrect posture, or misalignment due to prolonged periods of sitting. Engaging in stretching routines can help counteract these consequences.

Gently elongating the soft tissues surrounding your joints can diminish the likelihood of discomfort; adequately stretched muscles are less susceptible to harm. Make an effort to stretch all your primary muscle groups a few times per week, from the top of your neck to your lower legs and feet.

While yoga and tai chi incorporate stretching components, you can also seek advice from your physician or a physical therapist for suitable stretches targeting your specific discomfort. Once you identify effective stretches, remember to initiate them gradually and gently. Avoid bouncing, as it may cause harm to the muscle tissue.

Chronic pain can significantly impact your daily life. The key to managing chronic pain effectively is shifting focus towards healing rather than the pain itself. Cultivating healthy routines is a beneficial approach, particularly for long-term pain control. Embracing these six healthy habits can pave the path to an improved quality of life.