Chronic pain affects more than 50 million Americans — that’s roughly 21% of the population.1 While a common experience, everyone’s situation with pain is different and their symptoms come from different origins. This means everyone’s journey through pain management is as unique as they are.
September is recognized as Pain Awareness Month in the U.S. as a way to highlight and focus on chronic pain. From conducting research to help those living with chronic pain, to helping provide tips on treatment plans, it’s a month dedicated to working towards a solution for chronic pain.
Chronic pain — defined as pain that lasts for three months or more on a daily basis or almost every day — affects everyone differently. No matter if it’s mild or severe, constant or irregular, chronic pain is even more common than conditions like diabetes and high blood pressure. There are over 50 new cases per 1,000 people each year.2
Of those living with chronic pain, over 17 million say that it affects their daily life or work activities. In fact, it’s the top reason Americans visit a hospital and it also commonly leads to long-term disability. On top of that, it can lead to an increased risk of anxiety and depression and over 50% of those with chronic pain have enduring difficulty sleeping.2
All of that is why it’s so important to address pain management and work towards a solution for chronic pain. Chronic pain is not limited to any specific type of person. It can affect anyone and can be caused by genetics, age, gender, obesity and more. Though chronic pain can result in many symptoms, the most common are back pain, arthritis, and headache disorders.3
When tackling your chronic pain, always talk to your doctor to know which steps are right to try for you and your situation. However, know that there are several self-management options that you can do at home to get yourself on a path to feeling better. Try several avenues to help reduce your pain levels and stick with the combination of ones that work best for you.
Hot and cold therapy
The U.S. Pain Foundation reported through a recent study that hot and cold therapy is the go-to choice of pain management for people living with chronic pain.4 Hot and cold therapy can each be helpful for pain in their own ways. After an initial injury, ice should typically be used first to help curb inflammation and swelling. The cold constricts blood vessels and reduces blood flow, helping to reduce inflammation. Cold also limits bruising and helps numbing the area it’s applied to, therefore helping reduce pain. When it comes to cold therapy, you can use a cold pack, an ice massage or ice bath, a cold mask for the face, or mentholated topical gels.
Heat has the opposite effect, where it opens up the blood vessels, therefore promoting blood circulation. Heat is more helpful in the case of stiff joints or muscle spasms, as it helps loosen up the muscles. The decreased blood flow can help relieve aches and relax muscles, which therefore helps with range of motion if you’re dealing with stiff joints.5 For heat therapy, you can use a heating pad or blanket, a warm compress — like a towel dampened with warm water — a heat wrap, or a warm bath, shower, hot tub, or sauna.
As a word of caution for heat or cold therapy: stick to recommended lengths of time, as applying either for too long can result in skin or nerve damage or even worse pain. For cold therapy specifically, because it limits circulation, you shouldn’t use it if you already have poor circulation.
Medications or supplements
Whether you take fish oil for chronic inflammation, glucosamine & chondroitin for arthritis, or need a doctor-prescribed medication for other chronic pain, it’s important to remember to actually take them! If medications or supplements are part of your pain management regimen, make sure to use a pill organizer to help you avoid missing doses. Nearly 40% of prescription medications prescribed for chronic pain aren’t taken as prescribed,6 therefore rendering it not as effective as it should be.
Get moving
Exercise is good for so many parts of your health — cardiovascular, strength and flexibility, maintaining a healthy weight — but it also acts as a natural painkiller. How? Exercising releases endorphins, which are natural hormones that are known as the “feel-good chemicals” in our body that help alleviate pain.
Modify activities to your comfort level
If any exercise or other type of movement exacerbates pain or isn’t comfortable, think about what other options might be better for you. Instead of higher impact exercises, opt for ones with lower impact or slower movements that put less strain on your body. Try yoga, walking, or aquatic exercise as lesser impact options for gentle ways to get your body moving.
Eat healthy
Maintaining a healthy diet can help with chronic pain, especially where inflammation is concerned. Healthy foods help the body work properly by repairing damaged tissue, fighting infection, and helping reduce inflammation. Find what works best for you, but know that some people have had success with diets like gluten-free or an anti-inflammatory diet in helping address their chronic pain. Either way, make sure you’re getting plenty of fresh fruits and vegetables, limit sugary and processed foods, and get good fats like those from avocados, olive oil, and nuts. In addition, make sure to stay hydrated!7
Sleep
We already mentioned that over half of individuals who suffer from chronic pain also have trouble sleeping. The difficult thing there is that in turn, a lack of sleep can also make pain worse because your body isn’t getting the full rest it needs to repair and rejuvenate. In order to get good sleep, pay attention to habits that help your body relax and fall asleep quickly. For example, have a sleep routine so your body knows when it should start to wind down for the night. Don’t eat too late in the day so you avoid your body thinking it needs to work and digest food while you’re actually trying to sleep. In addition, create a calm environment to help you relax and limit blue light exposure from screens in the evenings as that suppresses melatonin production — an important hormone for falling asleep.
If you suffer from chronic pain, know that there are several options for you to choose from when it comes to pain management. While hot and cold therapy may be the most common choices, try a variety of the above options — after consulting your doctor for their recommendations based on your specific situation — and stick with the combination that works best to get rid of your pain.
References
- S. Pain Foundation Changing the Pain Equation: Solving Pain Together. https://uspainfoundation.org/solvepaintogether/changing-the-pain-equation/
- S. Pain Foundation Chronic Pain Facts. https://uspainfoundation.org/wp-content/uploads/2024/08/FINAL.2024-CHRONIC-PAIN-FACT-SHEET.pdf
- S. Pain Foundation Causes and Diagnosis. https://uspainfoundation.org/pain/causes-diagnosis/
- S. Pain Foundation The Benefits of Heat and Cold Therapy for Chronic Pain. https://uspainfoundation.org/news/the-benefits-of-heat-and-cold-therapy-for-chronic-pain/
- Cleveland Clinic Here’s How to Choose Between Using Ice or Heat for Pain. https://health.clevelandclinic.org/should-you-use-ice-or-heat-for-pain-infographic
- National Library of Medicine Non-Adherence to Pharmacotherapy: A Prospective Multicentre Study About Its Incidence and Its Causes Perceived by Chronic Pain Patients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037084/
- S. Pain Foundation Self-Management. https://uspainfoundation.org/pain/selfmanage/