Get an Endorphin Boost: Exercise
It's a Catch-22: You're hurting, so you don't exercise; but
without exercise, you may lose muscle tone and strength, making pain
worse. Fortunately, even mild exercise releases endorphins, the
feel-good brain chemicals that lift mood and block pain. Ask your doctor
if aerobic, strengthening, or stretching exercises can give your body
the boost -- and relief -- it needs.
Breathing, Meditation, and Biofeedback
It sounds so obvious, but few of us actually take the time to
stop what we're doing and calm our minds. Deep breathing, biofeedback,
and meditation are all stress management techniques that relax your
body, which helps ease pain. Talk to your doctor to learn more, but in
the meantime, slow down, close your eyes…breathe in…breathe out.
Avoid Alcohol
You need a good night's sleep to help soothe the stresses pain
puts on your body. Although alcohol can help you fall asleep, as it
metabolizes, it promotes shallow sleep, reduces important REM sleep, and
may even wake you. The result: A less restful night.
Cut Pain: Quit Smoking
Some people find temporary relief from stress and pain with a
quick smoke. The irony is that smoking may actually contribute to pain
in the long run. It slows healing, worsens circulation, and increases
the risk of degenerative disc problems, a cause of low back pain. If you
need an incentive to quit, pain relief just may be it. Ask your doctor
about programs and medicines to kick the habit.
Give Your Body a Boost: Eat Better
If you're living with chronic pain, you want to do everything
you can to help your body, not hinder it. One way to keep your body
strong is to eat a well-balanced diet. Eating right improves blood
sugar, helps maintain weight, reduces heart disease risk, and aids
digestion. Aim for a diet rich in whole grains, fresh produce, and
low-fat proteins.
Journal: Help Your Doctor Help You
Keeping a pain journal can be a great way to help your doctor
understand and more effectively treat your chronic pain. At the end of
each day, record a "pain score" between 1 and 10. Then note what you did
that day, and how these activities made you feel. The next time you see
the doctor, bring the journal and discuss your findings.
Schedule Relaxation, Set Limits
By taking care of your emotional and physical health, you can
better manage your pain. That may mean saying no to events like parties
if you need the rest. Or it may mean scheduling regular massages or
setting an unbreakable dinner date with good friends to boost your
spirits. How you care for you is unique to you -- and it's also
up to you.
Distract Yourself
You already know that focusing on pain can just make it worse.
That's why one potent prescription for relief is to keep busy with
activities that take your mind off the pain. Take that cooking class
you've had your eye on, join a garden club, try skiing lessons. Even if
you can't control the pain, you can control the rest of your life. Get
started!
Know Your Medicines
Understand the medicines you're taking, what they can do for
you, and their side effects. Then educate yourself about other treatment
options. Your goal is to have a normal mood and activity level -- if
you don't, then a different medicine might be better for you. Your job
is to be proactive, to ask questions, and look for answers.
You're Not Alone
As many as one person in every three is dealing with chronic
pain, so you're far from alone. Reaching out is the most important habit
you can develop to help you deal with chronic pain. Tell friends and
family what you're feeling because they won't know otherwise. Ask for
help. Learn more about your condition. Then share what you know with
others.
