Pain Awareness Month: Do's and don'ts if you have chronic pain

It's important to exercise gently when managing chronic pain. (Image: Canva)

Debilitating conditions such as chronic pain can have an impact on everyday living, mental stability, and physical health. It's characterised as pain that lasts for 12 weeks or more, frequently continuing to worsen even after the underlying cause has been addressed. Effective pain management is essential for those with chronic pain to enhance their quality of life. In addition to standard therapies like medication and therapy, lifestyle modifications, cognitive techniques, and physical activity are also important. Those who are impacted by chronic pain might find better ways to manage it by being aware of the dos and don'ts, says Dr Amod Manocha, Director, International Pain Centre, Delhi.

Do’s: What to focus on

Stay active

It's important to exercise gently when managing chronic pain. Exercises that help keep your muscles strong and joints flexible, such as yoga, stretching, swimming, or walking, will help you feel less stiff and uncomfortable. The body's natural painkillers, endorphins, are also released when you exercise.

Tailor exercises to your condition

Create a customised fitness program in consultation with a healthcare provider. You can strengthen your muscles and increase your mobility with low-impact exercises without making your condition worse.

Practice relaxation techniques

Include mindfulness techniques to help manage the mental stress brought on by chronic pain, such as progressive muscle relaxation, deep breathing, and meditation. By using these methods, the nervous system is calmed and pain is perceived less.

Pay attention to mental health

Seek professional treatment, support groups, or counselling if you need emotional support. Anxiety and despair are common side effects of chronic pain, and managing these emotional issues might help you manage your pain more effectively overall.

Have a well-balanced diet

Pain and inflammation can be lessened with a healthy diet full of anti-inflammatory foods like fruits, vegetables, whole grains, and omega-3 fatty acids. Sustaining a healthy weight also lessens the load on your muscles and joints, which lowers your pain threshold.

Also see | Diet tips: Nutrient-dense foods that help you concentrate, keep brain sharp

Don’ts: What to avoid

Don't stay still all the time

Resting is necessary, but too much inactivity might exacerbate persistent pain. Extended periods of inactivity result in weakened muscles, tight joints, and a restricted range of motion. To maintain your body's flexibility, balance rest with minimal movement.

Avoid excessive exercise

While it's important to keep moving, overexerting yourself can aggravate existing injuries and cause new ones. Steer clear of strenuous workouts or activities that produce acute discomfort and adhere to a program that progressively increases flexibility and strength.

Refrain from using unhealthy habits

While using coping strategies like alcohol consumption, smoking, or overeating can temporarily ease your symptoms, they will eventually make them worse. In the long run, these practices could be detrimental to your emotional and physical health.

Avoid sleeping in inappropriate positions

Chronic pain can be made worse by bad sleeping posture, particularly in the neck and back. To avoid experiencing more discomfort, make sure your sleeping arrangement supports your body appropriately.

An all-encompassing strategy that takes into account the psychological as well as physical components of the illness is needed to effectively manage chronic pain, says Dr Manocha.