Pain. It’s something we can all relate to and, I think we all agree, it makes people pretty miserable. When you are in pain, you’re definitely not your best self. So, how would you feel if you were in pain every single day? For the one in five Australian adults living with chronic pain, this is the reality of life.
Chronic pain is, by definition, pain that lasts beyond normal healing time after injury or illness, generally 3 to 6 months. It is ongoing and experienced most days of the week.
Chronic pain is a complex issue with no simple, quick fix. We do know however, that our physical and mental health are closely intertwined. So here are some simple steps you can take that have been shown to make a difference to your pain levels and how you manage it.
1. Shred the stigma
When it comes to chronic pain, there still seems to be a misconception that you need to “just get on with it”. All this does is mean you suffer in silence, and often don’t get the support you need and deserve. Open up to those around you – family, friends and work colleagues. The only way people can support you is if they know what you are going through. There is no shame in seeking help and, if you do, you’re paving the way for others to do the same.
2. Reduce stress
Physical and mental health are closely linked. Research shows that negative feelings such as stress, anxiety and depression can increase the body’s sensitivity to pain. Techniques such as mindfulness and meditation can be helpful as can desensitisation, a technique where you train your brain to not respond to pain with negative thoughts.
3. Movement is important
Exercise is so important for a physical and mental health, and even more so if you live with pain. If people are in pain, the general instinct is to rest. But if this is a chronic issue, reduced activity can leave to joint stiffness, muscle weakness and obesity. All of these factors actually worsen pain. So, look for ways you can move your body that don’t worsen your pain. For example, walking up and down in waist deep water is great for people with back pain, or chose cycling instead of walking if you have knee or ankle pain. Even 20 minutes of gentle stretching each day can result in reduced pain.
4. Maintain a healthy weight
Weight gain and obesity have been shown to have a negative impact on most types of chronic pain. Managing your weight can be tricky when you are in pain, so speak with your doctor about options that might work for you.
5. Build your team
One of the most important steps in managing pain is building a team around you that you trust and feel you can speak openly with. This team might include a doctors, psychologists and physiotherapists to name a few.
The financial side of accessing a lot of these supports can be a barrier, so speak to your GP as you may be eligible for certain health plans that will make some of this more affordable.
Please note: Michela's blog is general advice only. For further information on this topic please consult your healthcare professional.