Pain is defined as chronic when it lasts longer than six months. Physical suffering is always a serious difficulty for the patient, but from a medical point of view it can be very complex to define the level and treat it appropriately because it is a very subjective disorder. If you have chronic pain, there are ways to help you manage it.
Steps
Method 1 of 4: Medical Treatments
Step 1. Contact your doctor
First, you must go to the family doctor who will do an initial evaluation through a blood test, diagnostic imaging tests, therapeutic attempts with certain drugs or will refer you to a specialist. Let them know if you have a history of addictions, as in this case you may be more likely to develop a pain reliever.
If the pain is a side effect of any cancer treatment, you should speak to the oncologist; pain specialists and oncologists are more experienced in dealing with the complex mechanisms of managing physical suffering
Step 2. Define the cause of the pain
The first thing to do to address the problem from a medical point of view is to identify its origin; it can be some pathology, such as arthritis, fibromyalgia, cancer and more. However, further studies, evaluations and time may be needed to find the etiology; Once the underlying cause has been identified, the different treatment options should be examined.
It may be necessary to consult several doctors, including the rheumatologist, the orthopedist, the neurologist and / or a specialist in the field of rehabilitation and physiotherapy
Step 3. Consider drug therapies
After identifying the root of the pain, your doctor can discuss medication with you. Generally speaking, paracetamol (Tachipirina) or NSAIDs (non-steroidal anti-inflammatory drugs such as ibuprofen, naproxen or aspirin) are the first-line active ingredients, as we usually try to start treatment with products that cause minor side effects. It is extremely important to strictly follow the directions for use for any type of drug. If the dosage is unclear, you should ask your doctor, nurse or pharmacist for more details until you have cleared up any doubts about how and when to take your medicines; also make sure to inform the doctor immediately of any possible adverse effects or problems that arise.
- In some circumstances, tricyclic antidepressants, such as amitriptyline, are prescribed.
- A third class of drugs suitable for this purpose are serotonin and noradrenaline reuptake inhibitors, such as duloxetine (Cymbalta).
- Corticosteroids are mainly used to treat rheumatic and autoimmune diseases; sometimes a short course is prescribed to treat acute pain.
- Anticonvulsants, such as gabapentin (Neurontin) or pregabalin (Lyrica), have been shown to be effective against some types of neurological pain, including fibromyalgia and other neuropathies.
- Opiates are usually given for severe pain that does not subside with other active ingredients; they should only be used for a short time and / or after developing a treatment plan with your doctor, as they can be addictive.
Step 4. Follow your doctor's directions regarding dosage
It is very important to strictly adhere to the dosage and method of administration recommended by the doctor, in order to reduce the risk of developing tolerance to analgesics. Tolerance is defined as "a phenomenon or an adaptation of the body that develops over a period of time in which one or more effects of the drug are reduced due to repeated use of the same dosage"; it can therefore be said that one becomes "immune" to the action of the drug.
However, keep in mind that tolerance is not the same as addiction and indicates the body's adaptation to the drug. It entails the body's need for an ever-increasing dosage to enjoy the same effects of the drug; however, an increase in dosage also means an increased risk of dangerous or unacceptable side effects, as well as the likelihood of overdose. Adhering to the correct dosage can slow down the process of this phenomenon
Step 5. Work with a team to manage pain
There are more and more interdisciplinary pain management programs that draw on the work of different professionals with skills and expertise in many different fields that can help you manage chronic pain in the healthiest way possible, improving the quality of life as much as possible.
- Obviously, the first person on the team is you; the staff may also include the family doctor, a nurse, as well as a physiotherapist, a massage therapist, an occupational and recreational therapist and a psychologist. Social workers, nutritionists and other support members may also be present.
- The important thing is that you know that you have access to this team and that you can take advantage of the services that are offered to you.
Step 6. Get physical therapy
You should consider it as part of the pain relief regimen. A physiotherapist can help you keep discomfort under control by offering you specific physical treatments; among these consider strength and flexibility exercises, manipulation, exercises to correct posture and advice to respect biomechanics.
Method 2 of 4: Stay Active
Step 1. Stay socially active
Make sure you stay active and socially engaged as much as possible. When you have to manage chronic pain, sometimes the last thing you want is to have people around; however, the company of other people can help you distract yourself from the pain and experience a few moments - or maybe even more - when you forget it. Humans are social creatures, and while you don't want to constantly have other people around (which is not necessary anyway), it has been found that interpersonal relationships can have a significant impact on the perception of pain.
Social contacts can help you relieve the sense of loneliness and depression that can negatively affect chronic pain
Step 2. Look for support groups
As a social being, finding other people who fully understand what you are feeling can offer you great comfort. Support groups also help you not feel alone, not to mention that the members themselves can give you advice and suggest techniques to manage the problem.
To find people like you who are living with chronic pain, do an online search and consult the sites or associations that deal with diseases such as fibromyalgia or chronic pain
Step 3. Exercise
Exercise has been found to increase the production of endorphins, which naturally relieve pain, as well as strengthen muscles and reduce the risk of obesity, heart disease and diabetes. Try low-impact activities, such as yoga, Tai Chi, walking, swimming, cycling, or strength training.
- However, be sure to talk to your physical therapist and other staff members who have treated you to determine if strength exercises, stretching, aerobics, or weight lifting are best for you.
- Find the right training intensity level for your health condition. If you overdo it, you risk experiencing more pain the next day; however, being inactive for too long can lead to further problems with suffering and motility. You need to find the right type and amount of physical activity for your specific situation.
Step 4. Distract yourself by engaging in different activities
Involving the mind and body in specific tasks can make you forget the pain and can be an effective strategy; try reading or listening to music. These activities may not allow you to forget the pain, but they help you regain control of your life.
Consider finding a hobby that allows you to get out of the house and meet other people
Method 3 of 4: Relieve Stress
Step 1. Do the deep breathing exercises
They represent a relaxation technique that can help reduce stress; by learning to relax you can relieve pain.
- Lie on your back. Put pillows under your knees and make sure you are comfortable; place your palms on your abdomen, just below your rib cage. Cross your fingers so that you can feel when they separate and understand that you are doing the exercise correctly. Take a long, slow deep inhalation through the nose by expanding the abdomen; this way you make sure you are using the diaphragm instead of the chest. You should feel the fingers spread across the abdomen moving away from each other; then exhale from the mouth. You can repeat the exercise as many times as possible.
- Try a variation of the Qi Gong breathing exercise from traditional Chinese medicine. Sit in a comfortable position and as your lungs regain a natural rhythm, take three short inhalations through your nose. At the first inhalation, raise your arms bringing them in front of you and keep them at shoulder height; on the second, bring your arms to the sides, always keeping them at shoulder height; with the third inhalation, take it over your head. Repeat the whole procedure 10-12 times.
- If you feel dizzy, stop exercising immediately; you can repeat it as often as you feel the need.
Step 2. Practice progressive muscle relaxation
This is another way to reduce stress and manage pain. Start with your toes: contract them by bending them towards the soles of your feet, hold the tension for 5-10 seconds and then slowly come back to relax them.
- Then proceed with the rest of the foot; engage all his muscles and always keep the tension for 5-10 seconds and then relax.
- Then shift your attention to the legs, thighs, abdomen, arms, neck, face, contracting the muscles of each area, then slowly relax it each time.
Step 3. Use positive visualization
It can be considered a form of meditation. Both visualization and meditation can relieve stress, thereby helping you to soothe discomfort and reduce pain.
- Choose your favorite seat and take a comfortable position; bring to mind the environment you like best, close your eyes and imagine it in every detail.
- Breathe deeply without letting go of the mental image, but don't worry if it happens; if so, inhale and start over.
- You may need to start over several times until you learn the technique.
- Try again and again and choose a time when there is little chance of being disturbed.
- Look for some videos or guided imagery applications.
Step 4. Harness the power of positive affirmations
Thanks to this technique you can change the mentality with which you approach pain and lift your mood. Say positive things publicly about yourself and the pain you feel. Encouraging inner talk improves the mental perception of suffering; some people prefer to write them on sticky notes to put in every room. Use the present tense and repeat these statements as much as possible. Here are some examples:
- I can do it;
- I can deal with the pain;
- I'll be better soon;
- I feel better every day;
- I can control the pain.
Method 4 of 4: Alternative Means
Step 1. Try chiropractic
Practitioners can align the patient's musculoskeletal structure to promote healing and alleviate suffering. Chiropractors typically have an alternative approach to treat pain in muscles, joints, bones, cartilages, ligaments, and tendons; usually, they deal with back, leg and neck problems.
Step 2. Consider Acupuncture
It is a further alternative therapy for the management of chronic pain and proves very useful for the suffering caused by arthritis, migraines and other similar ailments.
- Before embarking on a session of this type, take the time to inform yourself, find a reliable, experienced acupuncturist and to evaluate if this therapy is right for you.
- Talk to the medical team that follows you to get some names of capable acupuncturists or chiropractors.
Step 3. Get a massage
In this way, you not only relieve tension, but also stress, both of which can aggravate physical suffering. The massage is perfect for all types of pain, especially those located in the neck and back.
- Find a massage therapist who specializes in chronic pain.
- For patients with fibromyalgia, a normal massage is a very painful experience, so remember to inform the massage therapist to use light and gentle techniques.
Step 4. Try biofeedback
Alternative treatments include this type of technique and other modern medical devices, such as neurostimulators and pain pumps; you can evaluate with your doctor the best solution for you.
- During a biofeedback session, you must wear sensors that monitor the functions of the body; By studying the lines or sound signals emitted by the machine, you can learn to control certain physical reactions and impulses.
- There are new "wearable" devices and patches that can provide relief from pain caused by various pathologies; there are migraine headbands, patches for muscle pain, devices and electrostimulators for the joints (known as TENS).
Step 5. Try an anti-inflammatory diet
Studies have shown that inflammation plays an important role in chronic pain; although research is constantly being developed, the diet seems to be of help. By avoiding certain foods and including others with anti-inflammatory properties, you can manage suffering.
- This food program is similar to the Mediterranean diet; provides abundant amounts of fruit and vegetables, dried fruit snacks, fish rich in omega-3s and healthy fats (monounsaturated and polyunsaturated).
- Include these anti-inflammatory spices in the preparation of dishes: turmeric, ginger, cinnamon, garlic, cayenne pepper, black pepper and cloves.
- Foods to avoid or minimize are: sugar, saturated and trans fats, excessive doses of omega-6 fatty acids, gluten, casein, refined carbohydrates, monosodium glutamate, aspartame and alcohol.
Step 6. Find out if medical marijuana is available
If this treatment is possible, know that it has proved very useful for many people; studies indicate that it is a safe and effective pain reliever. Consider this with your team of specialists and document whether it is legal in the country where you live.
