Chronic Pain Management

Pain is the body’s way of letting you know that something is wrong. Pain can appear suddenly or build slowly over time, ranging from mild and intermittent to severe and persistent. Studies indicate that acute pain, left untreated, can lead to chronic pain, which disables more people than cancer or heart disease.

Click through the slideshow to learn more about managing your chronic pain.

Is it Acute or Chronic Pain?

Identifying which type of pain you have is the first step to taking control.

• Acute pain comes on suddenly. It can be brief or last for weeks or months. Acute pain goes away once the cause has been treated or healed.
• Chronic pain is ongoing pain. It persists for months or years and affects your physical and emotional well-being. It may result from an injury or infection or be psychogenic, meaning it is unrelated to injury.

Stay Hydrated

Dehydration may aggravate the symptoms of some chronic conditions, like headaches and back pain. Although it may be tempting to load up on coffee, sodas, or juices, their diuretic effect makes them poor sources for hydration. Water keeps you hydrated without the extra calories, sodium, or caffeine. 

Don't wait until you’re thirsty. Following the 8 by 8 rule—eight 8-ounce glasses of water a day.

Foods to Eat

An easy-to-digest diet, free from processed foods, can alleviate inflammation. Choose foods that will alkalinize your system and make your body less acidic, increasing its resistance to chronic pain and ability to fight fatigue.

Foods that may alleviate pain include leafy greens, foods high in omega-3 fatty acids, asparagus, low-sugar fruits (cherries, cranberries, plums, pineapple) and soy products.

Foods to Limit

A common cause of pain is inflammation, and certain chemicals in foods can increase inflammation, including:

• nightshade vegetables (tomatoes, eggplant)
• dairy 
• chocolate
• eggs
• citrus fruits
• high-fat red meat
• wheat products
• processed foods
• red wine, coffee, tea, and sodas

Turn to Turmeric

This brightly colored spice is a beneficial treatment for many health conditions, including chronic pain. Known for its anti-inflammatory properties, turmeric increases ligament flexibility and boosts the immune system. Turmeric contains curcumin and has been used for centuries for its pain-relieving qualities. Curcumin provides a natural way to reduce inflammation in the body, without harming the liver or kidneys. Add turmeric to meals, or sprinkle it in your tea.

Yoga and Meditation

Yoga promotes both strength and flexibility while calming the mind and decreasing stress. This centuries-old practice offers a method of stress reduction that can help those suffering from chronic pain.

Asana, the physical postures of yoga, breathwork, and meditation are all tools in the pain-reduction kit. Stress makes muscles spasm. Because muscle spasms are a part of acute and chronic pain, practicing asana trains your body to relax.

Posture Perfect

Don’t always have time for the mat? There are simple ways to bring the posture of yoga into your life. Whether in front of the TV or using your computer at work, maintaining correct posture is essential in fighting pain.

Many of us fall prey to the C-slump (a rounded back, and head in front of the spine) which can impair nerve and blood flow. The goal: Keep your head directly above a tall, straight spine. This prevents strain on the back and neck muscles.

Talk About Your Pain

Talking about your pain may help reduce its effects. Studies reveal the benefits of psychotherapy—talk therapy— for chronic pain. Commonly utilized methods include cognitive behavioral therapy, biofeedback, and guided imagery. These techniques teach stress management and real-life coping skills. The goal for patients: Improved quality of life, better sleep, and reduced stress. Psychotherapy alone may not eliminate your chronic pain, but it can be effective in managing it.

More Ways to Manage Your Pain

When diet and lifestyle changes aren’t enough, you may need to seek additional methods to treat your pain. Always check with your doctor to see which alternatives are best for you. Additional methods to treat chronic pain include non-steroidal anti-inflammatory drugs (NSAIDs, such as aspirin, ibuprofen, and naproxen), acetaminophen (Tylenol), localized anesthetic, physical therapy, hypnosis, or surgery.

To learn more about treating pain, visit the Chronic Pain Learning Center.