Chronic pain can have an impact on your entire life. From your mood to how you sleep, it can take a toll on every aspect of your day. Caring.com explains that 116 million Americans experience chronic pain, so if you’re finding it difficult to manage your symptoms, you aren’t alone. Conquer this widespread issue by using these five simple pain-relief techniques.
1. Drink water
Healthline reports that chronic pain can be further aggravated by dehydration. This is especially true for regularly occurring head or back discomfort. Even though drinks like coffee, juice and soda may temporarily quench your thirst, they have a diuretic effect on the body, meaning they don’t provide you with ample hydration. The best way to prevent dehydration is by drinking plenty of water throughout the day, even when you don’t feel thirsty. If you do any type of physical activity, even just going for a walk or swim, remember to drink water before and after.
Use these tips to help manage your chronic pain.
2. Go to a physical therapist
Physical therapy can be a very effective way to manage pain, in particular joint discomfort. Caring.com explains that simply researching exercises and performing them occasionally isn’t enough to make an impact. To see results and reduce pain, you should visit a physical therapist who can design a regimen geared toward your pain points, injuries, abilities and goals. While some therapy organizations offer generic classes, these are often too general to help people looking for a solution for chronic pain.
3. Overhaul your diet
Believe it or not, what you’re eating could be playing a major role in aggravating your symptoms. You should aim to consume foods that reduce bodily inflammation, since this is often a source of pain and irritation. Some foods you should aim to incorporate into your diet include dark leafy greens, soy products, pineapple, cranberries, plums, cherries and asparagus. Additionally, aim to incorporate foods high in omega-3 fatty acids into your meals. Salmon, walnuts and olive oil are a few examples of foods containing this beneficial compound, which has been shown to reduce inflammation.
Spices have long been employed in alternative medicine, and Healthline explains that turmeric is often used as a way to help relieve chronic pain. The source explains that this flavorful, bright yellow seasoning contains curcumin, which helps reduce inflammation and boost your immune system. Sprinkle the spice on your next meal or add a dash to tea.
In addition to bringing these foods into your diet, there are a few things you should eliminate from your meals. Healthline explains that some foods, even ones considered otherwise nutritious, have been shown to increase inflammation. For this reason, it’s a good idea to eat minimal amounts of nightshade vegetables, like tomatoes and eggplants, eggs, dairy, chocolate, processed foods, wheat, citrus fruits, red meat, tea, coffee, soda and red wine.
4. Exercise more
While it might seem natural to remain sedentary when dealing with chronic pain, eliminating physical activity from your routine is actually one of the worst things you can do, explains Caring.com. The source notes that exercise actually loosens stiff joints, strengthens the muscles that support these joints and increases healthy blood flow, all of which are influential in reducing pain. Additionally, physical activity helps you lose weight, which can take excess stress off of your joints, and helps boost your mood.
When choosing exercises to do, keep in mind that you shouldn’t do activities that will hurt rather than help. For example, if you struggle with walking due to pressure and pain in your knees, you don’t want to attempt jogging, which will only increase your risk of sustaining a severe injury. Healthline recommends trying yoga, since this exercise can be tailored to people of all levels and abilities. Yoga focuses on breathing and has been shown to reduce stress while increasing flexibility and strength. Before you decide on a workout, try consulting with your physician to see what he or she recommends for your specific situation.
Caring.com notes that after you exercise, you should ice the areas of your body that are chronically in pain to reduce discomfort. Heat therapy can also be a useful technique for soothing your body after physical activity, so try soaking in a hot bath to prevent pain.
“Ask your doctor about support groups for chronic pain.”
5. Talk about it
Not outwardly acknowledging your pain can cause you to become incredibly stressed, which may contribute to feelings of isolation and withdrawal, and can even increase your physical discomfort. The American Psychological Association suggests finding support from others experiencing similar situations. Ask your doctor about local support groups for people with chronic pain, or hop on the Internet and look around for online communities that focus on this topic.
The source notes that if pain management still seems overwhelming, even after speaking to loved ones and support groups, you should consider seeking help from a mental health professional. He or she can help you explore your condition from a psychological perspective, which can make a huge difference in your physical comfort.
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