Do you suffer from chronic pain? As you know too well, the pain can affect your ability to work, socialize, and enjoy life. Chronic pain is a challenging issue to treat and isn’t an easy condition to handle, I see many clients who suffer with chronic pain in my therapy room, but you can take control. Simple changes in your lifestyle, diet, and exercise routines can help ease your pain.
What Is Chronic Pain?
Chronic pain usually refers to persistent or recurrent pain that has gone on for more than three months.
High-impact chronic pain is chronic pain which is severe and where people are unable to carry out their daily activities.
Some chronic pain is caused by underlying inflammation or damage to the body’s tissues. In arthritis there is inflammation or damage in the joints and neuropathic pain can be caused by damage or inflammation in the nerves.
Other conditions, such as fibromyalgia, are a type of chronic primary pain. These are conditions in their own right where the chronic pain is complex and associated with many other symptoms, rather than being due to underlying disease or damage in the joints or nerves.
Around 15.5 million people in England (34% of the population) have chronic pain.
Approximately 5.5 million people (12% of the population) have high-impact chronic pain and struggle to take part in daily activities.
10 million people (22% of the population) have low-impact chronic pain.
Musculoskeletal conditions such as osteoarthritis, back and neck pain are the commonest cause of chronic pain.
Try These Top 10 Techniques To Experience Some Relief:
1. Manage Stress.
Stress can increase chronic pain and make it more difficult to manage. Try a variety of strategies to relax and reduce stress to see which ones work the best for you. Yoga and meditation are two stress-reduction strategies that can help. There are many more options out there that can help you to manage your stress on a day to day basis. Managing stress and the way you deal with life and the pressures of life are key. It's so important that you look after the way you manage your life and taking time out for yourself to relax and let go of everyday burdens is key for your recovery from chronic pain.
2. Try Breathing Exercises.- By simply focusing on your breathing, you can relax your muscles and reduce pain.
Deep breathing exercises can also reduce blood pressure, eliminate stress, and decrease the heart rate. I highly recommend this to all of my clients, and they notice massive changes and shifts in their pain levels. Practice deep breathing regularly. When we are stressed we tend to shallow breathe more. When you focus on your breathing and breath in deeply into your tummy, it allows you to use your full lung capacity and this allows for the body to reduce your blood pressure and decrease your heart rate, allowing you to feel more relaxed with less tension and pain.
3. Find Fun Distractions.
Instead of concentrating on the pain, try distractions that help you forget about it. Hobbies and activities such as watching your favorite movie or reading a new book can help. You may also want to try drawing or other ideas that help you fill your time and avoid thinking about the pain. A great way is to do some gentle exercise, such as a relaxing walk, hike or swim and to do this daily if you are able to. Find something that you can take some time out and relax and enjoy doing, without feeling any pressure from ourself or from others.
4. Increase Your Water Intake. Dehydration Can Make Chronic Pain Worse.
Drink plenty of fresh water throughout your day, everyday. At least 6 to 8 glasses of fresh water every day. This will help your body to be hydrated and you will suffer less pain, tension and discomfort. Most chronic pain is due to dehydration - not drinking enough water regularly. So increase your water drinking uptake every single day. This will have a big impact on how you feel.
5. Avoid Inflammatory food.
Fast food and processed food can increase inflammation in your body, so does your chronic pain also increases. Foods with a lot of sugar, daily, wheat, alcohol, caffeine and salt also contributes to inflammation and increased pain. Avoid all processed and packaged foods as much as possible. Unhealthy foods and drinks will only make your chronic pain much worse. That is why it's really important to cut out any unhealthy foods and lifestyle choices. Remember you DO have a choice!
6. Add more anti-inflammatory food. Such as - nuts, leafy greens, fatty fish, berries, and other items that can help you fight inflammation and reduce pain.
They have antioxidants that fight damage on a cellular level. This helps to remove inflammation in the body. When inflammation has been removed, then pain will become much less and less chronic.
5. Focus On Your Posture.
Posture can help reduce the stress on your back and cut down on chronic pain. Consider the way you sit and stand. Experts recommend that you avoid slumping your shoulders and lowering your head. Lift your head and lift your chest up to the sky and relax your shoulders down to the floor. The spine should be straight, so circulation is better. regualr massage will help to improve your posture over time, as well as exercise, such as Yoga, Pilates, stretching, walking and swimming.
8. Discuss Your Health.
Researchers have found that talking about your health can reduce pain. The American Psychological Association points out that talking about your pain can help you discover management techniques. It's even better if you can talk to a nutritionist or dietitian or to a qualified health counsellor, who could help you to find ways to manage your pain and see the pain for what it is.
9. Have Regular Massages.
Massages can reduce chronic pain by improving circulation and blood flow. Massages help reduce back, shoulder, and neck pain. They can also help your overall health. Regular massage is key, ideally having a massage once every two weeks or once a month is very beneficial if you suffer from chronic pain and tension.
10. Find Support.
Health experts recommend finding support groups that focus on chronic pain. These groups give you the chance to meet others who suffer from chronic pain. They can offer advice and tips for managing pain. They can also provide doctor and clinic reviews or recommendations. By talking to others who have chronic pain, you can learn new techniques to deal with your pain.
Chronic pain is linked to anxiety and depression. The social aspect of support groups can also help in coping with these side effects. Support groups are less formal settings, and online groups offer privacy and anonymity, so you can feel comfortable sharing your experience.
Even if you take medication for your pain, you can further reduce it with these techniques. Follow your doctor’s advice, reduce stress and inflammation, and find support, and you’ll feel the pain relief you’ve been seeking.
If you would like help with your chronic pain, I am a qualified massage therapist and Reiki Master with over 25 years experience in helping people of all ages to help them to reduce their chronic pain and tension through massage and Reiki healing. If you would like to receive my healing hands and experienced background in bodywork, please contact me through my website. I will be happy to be of assistance to you.
I also provide Stress Management Sessions that can help you to manage your stress and anxiety in healthy and fun ways. Please contact me about this if stress and anxiety has been affecting your life. I will be happy to help in whatever way I can.
Please also check out my further blog posts below, which all offer more information on how you can manage your pain and to reduce it completely and become pain free...
Best Wishes to you.
Kelly
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From Pure Bliss Holistic Therapies
Email: pureblissretreats@mail.com