Living with persistent pain can be frustrating, especially when it disrupts your daily life. From limiting certain activities or movements to straining your relationships and mental wellbeing, chronic pain can feel like a constant barrier. This is especially true when you’re trapped in a never-ending chronic pain cycle where persistent joint or body pain leads to poor sleep quality and heightened stress, which in turn amplifies the pain further.
It may seem difficult to break free from this cycle, especially if you have been stuck for a long time, but it is possible! By practising effective chronic pain management strategies and adopting healthy lifestyle habits, you can regain control and rediscover a fulfilling life.
In this article, we’ve listed everything you need to know about chronic pain, including answers to common questions, such as “What is chronic pain” and “How to manage chronic pain”.
What is chronic pain?
Before we dive into the strategies for chronic pain management, it’s important to understand what is chronic pain.
Chronic pain refers to persistent pain that extends beyond the typical recovery period, often lasting for over three months. It may also accompany a chronic health condition such as arthritis and can be intermittent or continuous. For some, it may even affect them to the point where they can’t work, eat properly, or participate in physical activities.
Here are some of the common symptoms of chronic pain:
- Persistent pain: Ongoing pain that lasts for weeks, months, or even years, often without a clear cause.
- Aching, burning, or shooting pain: Pain can manifest in various sensations and intensities.
- Stiffness: Often in the muscles, joints, or affected area.
- Muscle spasms or cramping: Involuntary muscle contractions in the affected area.
- Swelling or redness: In the affected area, particularly if the pain is related to an inflammatory condition.
Is chronic pain the same as acute pain?
While it's a common misconception that chronic pain and acute pain are the same, they differ significantly from each other.
Acute pain is typically caused by an injury, surgery, or illness. It serves as a vital warning signal for the body to alert any potential harm or damage. Acute pain generally diminishes as the body heals and is often effectively managed with appropriate medications and treatments.
In contrast, chronic pain persists for extended periods, often evolving into a condition of its own. Chronic pain may not respond well to conventional treatments and requires a multifaceted approach to management.
Read our article on Acute vs Chronic Pain: What’s the Difference? to learn more.
Why does chronic pain make you tired?
Living with chronic pain can be exhausting and ultimately take a toll on your overall wellbeing. With fatigue being a common symptom of chronic pain, this uncomfortable condition can cause not only physical fatigue but also mental fatigue.
Here’s why your chronic pain might be making you tired:
- Constant stress: Dealing with ongoing pain can trigger stress responses in the body, leading to elevated levels of stress hormones such as cortisol. This persistently elevated level of stress not only intensifies the pain but also interferes with sleep and energy levels, contributing to your fatigue.
- Muscle tension and discomfort: Chronic pain often involves tense muscles and discomfort, even during rest periods. This continuous muscle tension demands additional energy from the body, which can lead to physical fatigue over time.
- Reduced physical activity: Pain might discourage you from engaging in physical activities or exercise. As a result, muscles may weaken, cardiovascular fitness may decline, and overall stamina may decrease, all contributing to feelings of tiredness and fatigue.
- Medication side effects: Some medications used to manage chronic pain may have side effects such as drowsiness or fatigue. These side effects can also increase tiredness, making it challenging to maintain energy levels throughout the day.
- Disrupted neurochemical balance: Chronic pain can disrupt the normal functioning of neurotransmitters in the brain, which play a role in regulating mood, pain perception, and energy levels. This disruption can contribute to feelings of tiredness and lethargy.
How to manage chronic pain
While there is no cure for chronic pain other than to identify and treat its cause, there are several chronic pain management strategies you can incorporate into your daily routine:
- Having regular, well-balanced meals
Maintaining a regular diet rich in fruits, vegetables, lean proteins, and whole grains can help reduce inflammation, maintain stable blood sugar levels, and provide essential nutrients for overall health and chronic pain management. Whenever possible, try avoiding processed foods and excessive sugar, as these may worsen your pain.
Want to know if you have a well-balanced diet?
Log your meals onto the Naluri Food Journal to receive personalised feedback and gain insightful tips for future meals! - Practicing low-impact exercises
It can be challenging to move with ease when living with chronic pain. However, it is important to engage in regular, low-impact exercises such as walking or yoga. This will not only help you to strengthen your muscles, improve your flexibility, and reduce your pain levels but also increase your overall wellbeing.
Remember, to avoid heightened pain, it's important to start slowly and gradually increase your workout intensity. To get started, try our Low Impact Workout and go at your own pace. - Establishing a healthy sleep routine
It’s important to have a healthy sleep schedule to help regulate your body’s internal clock and promote deeper, more restorative sleep to let your body rest from the stress of chronic pain. Try establishing consistent bedtime and wake-up times in your routine.
To take it a step further, foster good sleep hygiene and create a relaxing bedtime ritual such as reading a book or practising relaxation techniques. - Scheduling regular breaks and rest
Chronic pain doesn’t go away overnight. Remember, take it slow, easy, and at your own pace. The last thing you want is to overexert yourself and increase pain flare-ups.
Pace your activities throughout the day and schedule regular breaks. Listen to your body's signals and take breaks when needed to rest and recharge. - Managing stress
Chronic pain often increases stress levels, which can, in turn, exacerbate pain. To help you reduce stress and improve your coping abilities, try incorporating stress management techniques into your daily routine, such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation. - Engaging in social activities
Although it can be challenging sometimes, remember to do the things that you’re passionate about and that spark joy. Continue to maintain your social connections and engage in activities with your loved ones.
Having a support network of family, friends, or colleagues is important not only during times of stress but also in times of joy and the mundane. These social connections can provide emotional support and outlets for expressing your feelings.
Whether it's spending time with loved ones, pursuing hobbies, or participating in community events, social engagement can distract you from pain, reduce feelings of isolation, and enhance your quality of life.
Conclusion
Living with chronic pain can be incredibly challenging, but it shouldn’t take over your life. By maintaining these chronic pain management strategies and seeking professional guidance when needed, you can live a more empowered and fulfilling lifestyle.
For more personalised guidance, chat with a Naluri Medical Advisor via the Naluri App or Web today. Our team of experts can offer advice on chronic pain management with a comprehensive approach, including physical therapy, lifestyle changes, and emotional support.