I used to work with a guy who had been in a pretty bad car accident. As a result, he had chronic back pain, and usually wore a prescription patch on his lower back to help ease the pain enough so that he could function. Chronic pain has an impact on your life, both emotionally and physically.
The emotional strain of chronic pain can actually make the pain seem worse. Anxiety, stress, fear of re-injury, depression, anger, and fatigue can all decrease your body’s production of natural painkillers. All the negative feelings may actually cue your body to amplify the sensations of pain, which makes you feel even worse, which turns into a vicious cycle of unending pain.
You don’t have to suffer, or grin and bear it. There are many options for chronic pain management, and you may find that one or a combination of treatments eases your pain. Ideally, your treatment plan should address both the physical aspects and the emotional aspects. Physical and occupational therapy can help you retrain your body. Your doctor can help you find the right pain medicine to use. And counseling can help you work through those negative feelings that may be making the pain worse!
The first step in dealing with your chronic pain is visiting your doctor. He or she can put you in contact with the therapists best equipped to help you.
There are some things you can do right now to start managing your chronic pain.
- Include time in your daily schedule for rest, gentle exercise, and relaxation. Pushing your body beyond your limits won’t help your chronic pain.
- Practice relaxation techniques like deep breathing or meditation.
- Learn to pace yourself!
- Set goals that are achievable, and don’t be hard on yourself if you don’t make impossible goals. You are, after all, only human. We’re not perfect!
- Think about the positives. List all your positive qualities, if you have to. I like to keep a journal of three good things about every day. Sometimes the only good thing is that the day is done! But you have to find at least three good things in each day.
- Join a chronic pain support group.
- Avoid alcohol — it can disrupt your sleep cycle.
- Quit smoking! Cigarettes can impair your body’s healing ability.
- Know your medications — what are you taking, what are the side effects? If the side effects are worse than the pain they are trying to fix, are they really worth it? Talk to your doctor about finding the best medication for your chronic pain.