STRATEGIES TO MANAGE CHRONIC PAIN

Whether it stems from an injury, illness or an underlying medical condition, finding effective ways to manage chronic pain is crucial for daily functioning and overall happiness.

Strategies to manage chronic pain

While there is no one-size-fits-all solution, here are ten strategies that individuals can consider incorporating into their lives to cope with and alleviate chronic pain. Often, it isn’t just one approach that works, but a combination of them. Finding the right combination can be the result of a very long journey, and one that can add to the pain already suffering. The importance of joint work between the pain sufferer and the helper cannot be underestimated.

All the approaches listed below have been used when individuals have dealt with their own pain. However, we cannot stress enough the importance to consider carefully each intervention before putting it into practice. Some may believe that medical interventions are safe, just because they are medical. If you don’t understand a procedure, ask until you are satisfied. If you still aren’t convinced, ask for a second opinion… Equally, so called ‘alternative medicines’ can be seen as being good for everybody, with little or no side effects, but this is not always the case. Again, make enquiries and make sure you are satisfied before you try something.

1. Medical Interventions

We start with medical interventions. This is not because we think they are the best, but because often people who suffer from pain recur to them in the first instance. These approaches aim to provide relief and improve the quality of life for individuals suffering from persistent discomfort.

One common medical intervention is the use of medication. These can include analgesics, anti-inflammatory drugs and muscle relaxants, but also other medication, such as antidepressants or anticonvulsants. All these can potentially help manage pain by reducing inflammation, blocking pain signals or promoting relaxation. However, it's crucial for prescribers to assess carefully and monitor patients. This is so that they can minimise potential side effects and prevent the development of medication dependence.

In addition to pharmaceutical approaches, doctors can recommend interventional procedures. These include nerve blocks, epidural injections and spinal cord stimulation. Nerve blocks involve injecting anaesthetic or anti-inflammatory medications near specific nerves to block pain signals. This often provides only temporary relief. For instance, epidural injections deliver steroids directly into the epidural space to reduce inflammation around the spinal nerves. Another option, spinal cord stimulation, involves implanting a device that delivers electrical impulses to the spinal cord. This, in turn, disrupts pain signals that travel from the body to the brain. This way, it can offer relief for certain types of chronic pain.

It is important to note that the effectiveness of medical interventions can vary from person to person,. Ideally, a personalised approach should be used, to address the unique aspects of each individual's chronic pain condition. This should not only deal with the pain experienced, but also with the causes of that pain. Collaborative efforts between healthcare professionals and patients are crucial. This way, they can find together the most effective combination of interventions for managing chronic pain, whenever possible.

2. Mind-Body Techniques

Mind-body techniques such as meditation, deep breathing exercises and progressive muscle relaxation can help manage chronic pain by promoting relaxation and reducing stress. These practices can enhance overall well-being and provide a sense of control over one's body.

Some of these techniques can enhance coping mechanisms and decrease the sensation of continuous pain. Shifting the focus from the pain itself to other areas can diminish the overwhelming burden that chronic pain imposes on an individual.

Approaches can vary, some being more active than others. Yoga, tai-chi or pilates can have a beneficial effect. However, any active intervention should be discussed in advance with those who are specialists in the field.

3. Regular Exercise

Engaging in regular, low-impact exercise can strengthen muscles, improve flexibility and release endorphins—natural painkillers. On the other hand, doing the wrong kind of exercise or putting extra pressure on parts of the body already suffering, can worse the pain significantly. It is always wise to start gently and not to overdo it. Talking to a qualified physiotherapist, sports coach or other physical therapists could be the key to ensure that you are doing the right thing. They should help you design a safe and effective exercise program tailored to your own abilities and limitations.

4. Balanced Nutrition

Maintaining a balanced diet contributes to overall health and can play a role in managing chronic pain. For instance, some will find that an anti-inflammatory diet is helpful to them. This diet is based on claims that certain foods will reduce inflammation, and this way, help alleviate symptoms. This is because inflammation is often something that accompanied chronic pain, and its reduction can contribute to lowering the pain.

Weight management is another means to manage pain better. Weight-bearing joints are likely to hurt less, if they are dealing with a body that is less heavy. However, one should also be weary of crash diets and putting one’s body under pressure, for the sake of wanting to achieve faster results. Seeking the advice of a professional may be key in making weight loss a success.

Hydration is another issue that people often forget. But giving the body the water that it needs can be beneficial in many ways. It can help reduce the sensation of pain, improving joint health or contribute to weight loss, amongst other things.

Some people will also find nutritional supplements helpful. There are those who may benefit from omega-3 fatty acids, vitamin D, magnesium or other supplements that can have anti-inflammatory or pain-relieving properties. Others believe that cutting down on certain pain-triggering foods can be the answer to their problems. In any case, make sure you consult with a registered dietitian for personalised dietary advice.

5. Cognitive-Behavioural Therapy (CBT)

CBT is a therapeutic approach that helps individuals identify and change negative thought patterns and behaviours. Although some people may consider this a cure-for-all, it is not for everybody. The quality of the sessions will vary significantly between therapists, and not every individual with pain will be ready for this kind of psychological intervention.

In the context of chronic pain, CBT can help provide coping mechanisms, stress reduction strategies and a positive mindset. All these can contribute to improved pain management. As with any other health intervention, make sure that you find a suitably qualified professional and that you discuss the pros and cons before embarking on any therapy.

6. Support Networks

People often forget that chronic pain is not just something that we experience physically. We have also touched on some of the psychological aspects of pain. But pain also has a social element to it. We discussed in our previous article the effects that pain can have on those around the individual who suffers from it. We must not underestimate either the effects that social interventions can have on the individual who suffers from pain.

Building a strong support network can be crucial for managing chronic pain. Connecting with friends, family or support groups can provide emotional support, understanding and practical assistance. Finding people around us who are happy to support us, without being judgemental, can be very empowering. Their positive attitude and have a beneficial effect on the pain sufferer and contribute to their improvement.

We must not forget either that sharing experiences with others facing similar challenges can foster a sense of community. It reminds the individual that he or she is not alone. As the adage goes, a pain shared is a pain halved. Some may think it is a bad idea to meet with other people who suffer equally from pain. What if everybody just sits there complaining of their own pain, and making things worse? However, talking to other pain sufferers can improve the understanding of one’s pain. It can also help understand what else one can do to improve the experience of pain.

7. Alternative Therapies

Many people will explore alternative therapies such as acupuncture, massage or chiropractic care. The world of alternative therapies is very wide, and it includes many different approaches. Some of them are likely to have a better grounding than others. We mustn’t underestimate the fact that, while the effectiveness of these treatments may vary from person to person, some individuals find relief through complementary approaches.

Some will insist that these interventions are based mainly on a placebo effect, and that alternative therapies don’t really do much. This can also be the case for some individuals who undergo medical or other type of interventions. However, for the individual who experiences a positive effect, it may not matter whether this is related to the direct effects of the intervention or to a placebo effect.

8. Occupational Therapy

Occupational therapists can help individuals with chronic pain develop strategies for managing daily activities. They may provide advice on adaptive tools, ergonomic modifications and energy conservation techniques to enhance independence and reduce pain during daily tasks.

This can mean that individuals can continue to carry out their daily tasks, rather than having to rely increasingly on others. They may also be able to reduce the amount of time they are off work. And we must not underestimate the effects that idleness, reduced income, lack of socialisation at work, etc. can have on individuals.

9. Mindfulness and Relaxation Techniques

Practicing mindfulness and relaxation techniques, such as guided imagery or biofeedback can help individuals become more aware of their bodies and manage pain more effectively. These techniques promote a calm and focused mindset, reducing the perception of pain.

It is often the case that these approaches are combined with others. For instance, it is not uncommon these days for mindfulness to be delivered alongside cognitive-behavioural therapy. Or relaxation and meditation to be done together with gentle exercise and body stretches. As we mentioned above, combining different approaches is often the best way to manage chronic pain.

10. Pacing and Planning

Last, but not least, we wanted to emphasise the importance of learning to pace activities and plan tasks to avoid overexertion. Breaking activities into manageable segments with scheduled rest breaks can help conserve energy and minimise the impact of chronic pain on daily life. This can improve the individual’s resilience and make the pain more bearable. It can also help reduce further deterioration, by increasing awareness of one’s abilities and limitations and by making sure that one doesn’t push beyond one’s limits.

Dealing with chronic pain is a multifaceted journey that often requires a combination of approaches. It's essential to work closely with healthcare professionals and experts to create a personalised pain management plan. By incorporating a variety of strategies, individuals can take steps towards improving their quality of life and finding relief from the challenges associated with chronic pain.