Tips to Manage Chronic Pain

January 20, 2016

With more than 3 million US cases per year, chronic pain is a persistent pain that lasts more than six months. Chronic pain is caused by a variety of factors and can manifest in many areas of the body. Headaches, joint pain, injury and backaches, as well as generalized muscle or nerve pain, can develop into chronic pain conditions.

Hydrate
Dehydration can make some chronic pain conditions, like headaches and back pain, feel worse. Drinking at least 64 ounces of water daily and limiting diuretic beverages like coffee, soda or juice, which can dehydrate you. Keep a 32-ounce water bottle with you to refill throughout the day.

Eat right
Since many chronic pain conditions are caused by inflammation, make sure you are consuming foods that contain omega-3 fatty acids and antioxidants. Omega-3 fatty acids and antioxidants have anti-inflammatory properties that can ease swelling in your joints. Certain types of fish, salmon and tuna are great sources of omega-3 fatty acids. Antioxidant-rich foods like blueberries, dark green veggies, nuts and sweet potatoes. Incorporating spices, like turmeric, into your recipes can help reduce inflammation.

Foods to avoid
Just like it’s recommended to eat foods that fight inflammation, it’s important to avoid the ones that stimulate inflammation. There are ingredients in many of the foods consumed daily that cause inflammation. Try to avoid foods that contain refined sugar and carbohydrates, saturated fats, trans fats, msg, gluten, casein and aspartame.

Yoga, meditation and deep breathing
Excessive stress can cause your muscles to spasm and tighten, which can exacerbate chronic pain. Yoga, meditation and deep breathing relieve stress on your mind and body to help relieve pain, all while strengthening your muscles and joints.

Posture at your desk
Many people work an office job that can involve long periods of sitting. As the day wears on sitting at a desk, your back can become hunched over into the “C” shape, putting pressure on your entire body. Maintaining a good posture throughout the day will help avoid any extra pain.

Exercise
In addition to yoga, regular exercise can actually help those with chronic pain. Exercise helps release endorphins, which can boost your mood and help block pain signals. In addition to endorphins blocking pain signals, exercise will also strengthen muscles and joints, making your body less susceptible to injury.

Massage
Receiving massages from a massage therapist can help ease chronic pain caused by arthritis, diabetes, chronic fatigue syndrome and fibromyalgia, as well as other pain conditions. Massage therapy releases serotonin, the body’s natural anti-pain chemical.
Are you suffering from chronic pain? Give the pain specialists at Pain Management and Injury Relief a call today at (877) 724-6349 to book your appointment.