How to Live with Chronic Pain: 10 Tips for Daily Relief

• Chronic pain can result from many different types of conditions and can happen anywhere in the body.
• Chronic pain differs from acute pain, as chronic pain is consistent and lasts for months, sometimes years.
• With proper relaxation techniques, psychological therapies, and pain management plans, it’s possible to navigate and treat chronic pain symptoms to make them more manageable.

Chronic pain in ongoing symptom that interferes with daily life. It can linger for long periods or come and go suddenly and abruptly. The way someone experiences this pain depends on the underlying chronic conditions causing it, the effectiveness of their chronic pain management plan, and their coping strategies.

According to the Centers for Disease Control and Prevention (CDC), chronic pain affects about 20% of the population. If you believe you could be part of the percentage, it’s important to see a healthcare provider who can diagnose any pain disorders and will work closely with you to find the right combination of lifestyle strategies, nonsteroidal anti inflammatory drugs, and over the counter treatments. This article details how health conditions that may cause pain, treatment options to discuss with your provider, and at-home tips to ease pain or improve overall quality of life.

Chronic pain is recurring or consistent pain that lasts for three months or more. Since chronic pain varies from person to person, at times, pain may come and go or happen constantly. Not to mention, chronic pain can occur anywhere in the body, affecting nearly all aspects of life, including work, socializing, and self-care.

Because chronic pain is unique to the person experiencing it, the causes for it are vast. Effective pain management requires a personalized plan, which may involve a combination of medical treatments, lifestyle changes, and alternative therapies.

Types of Chronic Pain

Types of chronic pain can vary, though a few common ones include:

• Joint conditions, such as arthritis or knee pain
• Cancer (pain resulting either from the tumor pressing on bones, nerves, or organs or from cancer treatments such as chemotherapy)
• Neuropathic (nerve) pain
• Chronic back pain
• Headaches, including migraines
• Fibromyalgia

Causes of Chronic Pain

Since chronic pain varies from person to person, there is no one specific cause of it. However, some generalized causes of chronic pain may include:

• Neuropathic pain: when your nervous system becomes damaged and results in pain.
• Inflammatory pain: when tissue damage and inflammation occur, resulting in pain.
• Visceral pain: when the pain comes from your organs, such as the heart, liver, or kidney.
• Central sensitization: when there is a disruption to your central nervous system, which can result in sensitivity and pain over time.
• Musculoskeletal pain: when your joints, bones, and muscles cause pain, usually due to an injury.

Symptoms of Chronic Pain

Chronic pain symptoms vary on a case-by-case basis, but may include persistent pain, stiffness, and limited mobility. The consistent factor is that the pain lasts for more than three months and could be described as:

• Aching
• Throbbing
• Squeezing
• Stinging
• Burning
• Shooting

Risk Factors for Chronic Pain

Chronic pain can result from a variety of conditions, which means there are many risk factors to consider. Some generalized risk factors may include:

• Genetics
• Aging
• Severe stress
• Previous injury
• Smoking
• Obesity
• Having a physically demanding job, particularly one that involves manual labor

Reducing Stress and Anxiety

Stress can cause flare-ups of chronic pain or can result in worsening symptoms. Chronic pain also increases the likelihood of developing a generalized anxiety disorder. However, relaxation techniques, such as deep breathing and meditation, can help reduce stress and anxiety, which may help ease chronic pain and support emotional health. Negative thoughts and feelings like depression, anxiety, stress, and anger can increase the body’s sensitivity to pain, but learning to manage stress can bring relief. 

Effective stress management strategies include:

• Relaxation practices, such as deep breathing, meditation, or yoga
• Ways to stay in the present moment,such as paying attention to the taste of food as you eat it
• Talking therapies, such as counseling
• Try muscle relaxation techniques
• Aromatherapy
• Listen to soothing, calm music
• Tai chi

Improve Sleep Quality

Chronic pain can cause issues with sleep– making it hard to drift off or causing you to wake up during the night due to pain flares. Lack of sleep can increase stress levels, making it more difficult to cope with pain, especially if pain increases or other pain relief strategies fail.

Some ways you can improve your sleep quality include:

• Establishing a consistent sleep routine (meaning, going to sleep and waking up at the same time each day) can improve sleep quality and reduce sleep problems as it trains our circadian rhythm.
• Avoiding excessive napping during the day can help you grow sleepier when it’s time for bed. 
• Practicing relaxation techniques before bed can induce sleepiness.
• Being mindful of diet is key to better sleep as well because spicy foods, heavy meals, and alcohol can prohibit us from getting good rest.

Stay Active

Pain might impact your ability to carry out your daily activities, but finding ways to remain active can help. Many people with chronic pain avoid being active because they worry it will worsen the pain; however, being less active can result in making chronic pain worse. As the famous saying goes, ​“Motion is lotion,” because physical activity helps us avoid muscle atrophy, stiff joints, and other issues that can complicate or worsen chronic pain.

Finding activities and exercises suited to your condition can help you manage your symptoms and improve your overall health. Working with a physical therapist can also help you figure out manageable exercises and activities you can do to keep moving.

Note: For more information on activities for those with limited mobility, please visit this source and this source. For information on low-impact activities, such as stretching, please visit this source.

Pace Yourself

Learning to pace yourself, also referred to as moderation, can help you manage chronic pain by not overexerting yourself. Pacing can help you manage your daily activities in a way that’s right for your body and condition while reducing the risk of flare-ups.

A good starting point is to focus on doing less than what you think you can do (if you have a to-do list, for example, focus on achieving 1/3 of the tasks on the list rather than all three). You can also incorporate timers so you can rest or take breaks.

Note: For more information on setting manageable health goals, please visit this source.

Treat Underlying Conditions

Since chronic pain is tied to a variety of conditions, learning the specific cause of your pain can significantly impact your management and healing process. Once you’ve worked with a provider and determined the underlying condition causing the pain, you can focus on treating the pain’s main source and mitigating its symptoms.

Eliminate Substances

Using substances, such as alcohol or tobacco, can contribute to chronic pain. While you may experience temporary relief, alcohol can cause nerve damage over time and impact your sleep, while smoking can worsen circulation issues and slow down your body’s healing processes. Continuing to smoke and drink alcohol will increase your chronic pain over time.

Distract Yourself

While it may seem easier said than done, finding ways to shift your attention from your pain to something else can be beneficial. Finding hobbies or activities you enjoy can help pull your focus from the pain and keep your mind on something else. Spending time with friends, creating art, working in the garden, and other pastimes are found to be therapeutic for those navigating chronic pain.

Make a Pain Management Plan

A pain management plan should be personalized and may involve a combination of medical treatments, lifestyle changes, and alternative therapies. A few different options to consider when building your pain management plan include:

• Medication: Pain medicine, such as NSAIDs, muscle relaxers, or opioids, can bring some relief to chronic pain, though the benefits are often limited. Pain medication used to treat chronic pain should be used responsibly and under the guidance of a healthcare professional.
• Physical Therapy: Physical therapists can help you deal with chronic pain through stretching, giving appropriate exercises, and helping improve function and mobility to prevent further pain. They can also provide massage therapy, heat, and ice to fight inflammation, as well as educate you about what is causing your chronic pain and how to manage it.
• Therapy: Receiving therapy can help you navigate your mental health while dealing with chronic pain. Talk therapies can help process emotions that come up due to chronic pain. Additionally, a mental health professional can help you use coping mechanisms, such as breathing exercises and meditation, to help block pain signals and help overall pain management.
• Alternative medicine: For some alternative methods like acupuncture may help reduce pain, especially in episodes where the pain worsens or there’s also muscle tension. The National Center of Complementary and Integrative Medicines states that acupuncture is an effective method for managing pain in the spinal cord and joints. It may also be used for neck pain.

Monitor and Adjust Pain Management

Monitoring your pain levels and adjusting your pain management plan as needed is crucial for those navigating chronic discomfort. Some ways you can do this include:

• Keeping a ​“pain diary” to help you track your pain patterns and identify triggers.
• Reviewing your pain management plan with a healthcare professional regularly to help you make adjustments and improve your pain management.
• Being open to new therapies and treatments so you find what works best for you and your body.
• Asking for help or seeking a second opinion if you’re not satisfied with your current pain management plan and/​or healthcare team.

Build Resilience and Coping Skills

Chronic pain can be unpredictable, but building up your resilience and coping skills can help you better manage the ups and downs. Some things to consider include:

• Learn to pace yourself and prioritize self-care so you can effectively manage your energy levels and reduce stress.
• Develop a support network of friends, family, and healthcare professionals who provide emotional support and help you feel less isolated.
• Practice mindfulness and meditation so you remain present and focused to reduce anxiety and stress.
• Celebrate small victories and accomplishments to help you stay positive and motivated.

Living with chronic pain can be frustrating, shameful, and incredibly difficult. Talking with a counselor or support group can help you manage your new day-to-day life and learn ways to cope with your new circumstances. 

For help finding support individually:

• Good Therapy 
• The Recovery Village
• Talkspace
• 1–800–662-HELP (4357)
• 1–800–273‑8255 (TALK)
• Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889
• The Samaritans: (877) 870‑4673 (HOPE)
• Text HOME to 741741
• IMAlive
• 988 Lifeline Chat
• NAMI — National Alliance on Mental Illness Veteran Resources
• FindTreatment.gov
• DEA Resources for Recovery

For help finding a support group:

• Arthritis Foundation
• U.S. Pain Foundation
• Pain Connection
• American Cancer Society