3 Actionable Tips to Help Manage Chronic Pain

Chronic pain is a condition that affects MILLIONS of people around the world. An estimated 1 in 3 people are suffering with pain that is affecting their ability to do what they love. But what exactly is chronic pain?

Chronic pain is pain that lasts for more than three months and causes you to stop doing the things you enjoy. It often occurs after an injury or illness, but it can also occur for no apparent reason. Chronic pain is a full body experience. You feel pain in the body, stress and anxiety in the mind, and fatigue and tiredness all over.  This pain becomes a cycle that feeds itself and is very hard to break out of. But it is possible, with small steps. Here are some general tips to try and break out of this negative cycle.

Stay active: Regular exercise can help reduce pain and stiffness. Exercise can also help manage stress, which is important when you have chronic pain. It’s important to start slowly and gradually increase your activity level. This may seem scary and counterintuitive when you are experiencing chronic pain, so it is critical to speak with an expert, such as a physiotherapist or chiropractor, regarding safe movements before starting an exercise program.

Eat healthy foods: A healthy diet has been shown to help you live longer, keep your skin, teeth, and eyes healthy, support muscles, boost immunity, strengthen bones, lower the risk of heart disease, type 2 diabetes, and several cancers. When life is stressful and you are in chronic pain, sometimes it is easiest to order fast food or grab a pizza. This is necessary sometimes but should not become a habit. Try opting for healthier snacks such as fruits, vegetables, nuts or even a nice warm glass of water with some lime and ginger which can really sooth your system. There is no perfect diet, but you will know what foods make you feel more energetic and which ones bring you down. Listen to your body!

Practise gratitude: Research has linked practising gratitude to a whole host of benefits, such as strengthening your immune system, improving sleep patterns, feeling optimistic and experiencing more joy and pleasure, being more helpful and generous, and feeling less lonely and isolated. Your mind plays a huge role in how pain is felt. Try to focus on something in your life that you are thankful for. It’s harder to feel stressed when you’re thankful!

These small tips are not enough to form a rehab plan, but they are a great place to start. Comprehensive management of chronic pain requires a holistic multidisciplinary approach.

At Progressive Rehab our multidisciplinary chronic pain management can include various treatments including physiotherapy, chiropractic, massage therapy, acupuncture, psychological counseling, and naturopathic medicine.

Our experienced healthcare team will work with you to develop a personalized treatment plan that addresses your unique needs. Our goal is to help you better understand your pain, help you get back to doing the things you love andgive you back to your life!

Visit Our Services for more information on how Progressive Rehab can help.

Contact Us to schedule a complimentary phone consultation with Roopali Neemuchwala, PT to discuss your unique needs.

For additional information on chronic pain visit:

Government of Canada – Chronic Pain https://www.canada.ca/en/public-health/services/diseases/chronic-pain.html

Cleveland Clinic – Chronic Pain https://my.clevelandclinic.org/health/diseases/4798-chronic-pain

CDC – Benefits of Healthy Eating https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html

Mindful – How to Practice Gratitude https://www.mindful.org/an-introduction-to-mindful-gratitude/