Many people live with chronic pain, defined as the discomfort that is not treatable and will not improve with time. Managing chronic pain for people with conditions such as fibromyalgia, osteoarthritis and birth defects often is more vital than treatment for the underlying condition. Chronic pain sufferers are at risk of developing debilitating depression and drug addiction if they don't learn how to best manage pain.
Step 1
Participate in relaxation therapy of some kind and learn how to relax yourself at any time when the pain is overwhelming. Doctors at the Mayo Clinic pain management center report that muscles tense when stressed, which leads to additional pain. Stress management techniques such as deep breathing and meditation can help to break the cycle of stress, pain and depression that is common among chronic pain sufferers.
Step 2
Get physical therapy treatments to learn how to prepare your body for the day, stretch certain muscles to help relieve pain, and how to move during the day to avoid additional pain. In addition to practical tips on how to live with chronic pain, physical therapists can provide exercise regimens that will improve the flow of endorphins that provide feelings of well-being.
Step 3
Try biofeedback techniques that help you understand how your thinking can negatively affect your pain levels. Biofeedback includes the use of computerized instruments that measure breathing rate and muscle tension. You can learn which thoughts trigger the most responses so that you can learn how to control those basic thoughts.
Step 4
Plan your day so that you won't have a lot of spare time during which you dwell on your pain. Pharmaceutical maker researchers at PriCara report that people who are changing their lifestyles to include more exercise and other healthy activities are more likely to follow through when they have a plan.
Step 5
Join a support group of other people who live with chronic pain. The Mayo Clinic reports that pain support groups offer people a place to talk about the ramifications of the pain rather than the pain itself and its causes. Members share how they deal with their pain and can empathize with others in the same situation.
Tips and Warnings
- Encourage family members to attend a training seminar or support group to learn about the things you will do to manage your pain levels and reduce depression. By helping them to understand your needs, they can avoid feelings of resentment or miscommunication that can hinder your lifestyle changes. Let them know in advance what kind of help you need and when you are best left alone.
- Work to reduce and eliminate the use of narcotic pain relievers, recommend doctors who specialize in pain management at the Mayo Clinic. Studies have found that long-term narcotic use does little to relieve pain and typically causes more problems with mental health and addiction. Medications that treat depression and anxiety often can be more helpful in the long run.
