The American Chronic Pain Association reports that somewhere between 2 and 40 percent of adults suffer from chronic pain. According to a study by the National Institute of Health, “low back pain [is] the most common (27%), followed by severe headache or migraine pain (15%), neck pain (15%) and facial ache or pain (4%)” (American Academy of Pain Medicine). I have chronic pelvic pain, which “is one of the most common medical problems of women” (International Pelvic Pain Society).
Chronic pain negatively affects a person’s physical and psychological well-being. The National Center for Health reported in 2006 that of the patients they surveyed 51% felt they had little or no control over their pain, 59% said it affected their overall enjoyment of life, and 77% reported being depressed as a result of their pain (American Academy of Pain Medicine).
But you can lessen the negative consequences of suffering from chronic pain. Here are some ways I have learned to cope:
- Acknowledge and accept your pain. This might sound simplistic, but many people have a hard time accepting that they are ill or in pain because they think it makes them look weak. Yet, you cannot begin to alleviate your pain if you refuse to accept its reality.
- Do your own research. Don’t just accept what your doctors are telling you. Depending on the nature of your pain, they might have to sort through a host of possibilities with respect to what condition(s) could be causing your pain. So, educating yourself can be of tremendous help in the diagnostic process. Your doctors also might not be up to date on the latest research; they are busy too. Further, especially when conventional therapy methods are limited, it is important to know what alternatives are available.
- Consider diet modification. Chronic pain can sometimes be either caused or exacerbated by allergies and intolerances to certain foods. Research whether certain foods have been shown to worsen the pain associated with your condition. If so, try an elimination diet to see if it will reduce your pain.
- Be optimistic. Think that you will get better, say it out loud and mean it. Science has already uncovered links between optimism and disease resilience.
- Focus on your life goals. You might think that being in pain puts you in the worst condition to pursue your personal and professional aims. Yet, shifting your focus to what you really want to accomplish in life prevents you from defining yourself by your pain, giving you meaning and purpose beyond.
- Learn to relax. Everyday life can be stressful, but pain can make it exponentially so. Evidence suggests that various relaxation techniques such as guided imagery, deep breathing, or listening to music may lower pain.
- Exercise. Depending on your condition and the recommendations of your doctors, seek out the best form of exercise for you. Exercise releases endorphins which naturally help to reduce pain and stress. For a gentle workout, try stretching, yoga, or pilates. Walking and swimming are easy on the joints. To build muscle, I suggest resistance bands or light weights. Whatever form of exercise you choose, do what makes you feel good and keep at it consistently.
- Talk to your family and friends. They probably feel just as frustrated and helpless as you seeing a loved one suffer and not knowing what to do about it. So, help them understand how you feel physically and emotionally, and how the chronic pain is affecting you. Moreover, let them know how they can help, even if it is just by leaving you to rest or brewing up your favorite tea.
- Reach out to other chronic pain sufferers. You are not alone with your pain. Join relevant support groups and disease-related associations to share your experiences and learn from others what has helped them.
For more on dealing with chronic pain, check out these resources:
American Chronic Pain Association
American Pain Society
American Pain Foundation
American Academy of Pain Medicine
