Chronic pain can take a huge toll on a person’s life, physically, mentally, emotionally and spiritually. Self-management, the idea that you possess total control over how you deal with your pain, can be highly beneficial. After all, you are the almighty expert of your own body, responsible for the largest role in managing your aches. 

According to health professionals and researchers, self-care and life skills play crucial roles in a person’s pain management. Rather than masking your pain, research indicates that some of the best methods are meant to aid you in living with it, somewhat comfortably. Accepting your pain is the first step, as it will allow you to alter how you experience it and commence the process of reducing its effects.

All pain management programs must focus on the pain itself and improving an individual’s overall quality of life, since a healthy, balanced structure can have a massive impact on the experience of chronic pain. 

Subrata Chakravarty is an anesthesiologist in Edmonton, Alberta, a foremost professional with more than 15 years of experience. Here, he has outlined several tips that can help patients understand and utilize self-care approaches for chronic pain management. 

Exercise Regularly

Physical activity is renowned for boosting physical and mental health, so it is no surprise that it can be instrumental in managing a person’s chronic discomfort. Subrata Chakravarty states that exercise reduces stiffness and pain, increases energy and stamina, improves quality of sleep, and stimulates weight loss and long-term weight management. Many centres and organizations feature exercise programs for patients to consider taking advantage of. 

Get Good Sleep

Catching some significant shuteye can assist you in restoring energy levels and resting your muscles. Subrata Chakravarty notes that stress is a documented source that aggravates chronic pain, but sleep can surely lessen its influence on you. A few other pointers include: moderating exercise on a daily basis, avoiding exercise directly before your bedtime, refusing to drink alcohol or caffeine (particularly in the latter stages of the day), establishing a routine sleep schedule (especially as to when you wake up), practicing mindfulness, training with guided imagery and consistently speaking with your doctor. 

Heat and Cold Therapy

Heat and cold treatments help tackle pain and stiffness issues, symptoms frequently found in arthritis, for example. Cold packs desensitize the sore areas of the body, helping to reduce inflammation and swelling. They are noted for their ability to ease joint pain that stems from a flare. Heat is applied to relax your muscles and trigger better blood circulation. One can employ dry heat, such as heating pads or heat lamps, or they might opt for moist heat that is provided by warm baths or heated wash cloths. 

Remaining Connected 

Isolation is not a recommended solution for chronic pain management. On the contrary, it is imperative that one stays actively connected with their family and friends during these troubling times, preserving their emotional and mental welfare. Also, a patient can seek out others who are suffering from chronic pain, as it creates circumstances in which people can share stories and relate to each other. Subrata Chakravarty notes that sometimes simply spending time with others can help you forget about the pain for a time.

Take Up Meditation

Deep breathing and meditation promote relaxation, as they soothe pain while, at the same time, draining tension and tightness from the muscles. Before panicking on how you should meditate, keep in mind that simple repetition is the foundation of certain techniques. Your body is calm when you concentrate on your breathing, neglect negative thoughts and repeat a word or phrase. Although you can learn meditation on your own to a degree, it is best for beginners to enter a class. For deep breathing, you should find a peaceful location, a comfortable body position and refrain from thinking about any distractions. Envision a spot just below your navel, breathe into it and fill your abdomen with air. Afterwards, release it in a manner that mimics a balloon being deflated. 

Reduce Stress 

Sleep was already mentioned as one source to competently combat stress in your life. Listening to soothing music can lift your mood and make chronic pain less of an obstacle to live with. Relaxation tapes and CDs are out there, specifically designed for these purposes. Mental imagery relaxation is a form of mental escape, a process that can help you feel peaceful by creating calming images in your mind. Progressive muscle relaxation is another option, with a plethora of techniques that target various muscle groups.

Maintain a Healthy Diet

A nutritious, hearty diet helps your digestive process, reduces heart disease dangers, controls weight gain and improves blood sugar levels. All of that, plus more, can translate into less chronic pain. Subrata Chakravarty recommends eating a low-fat, low-sodium diet consisting of fresh fruits and vegetables, cooked dried beans and peas, whole-grain breads and cereals, low-fat cheese, milk and yogurt, and lean meats.