10 Things To Start Doing Now to Master Your Pain (Part 2)
Remember that the first five were in last weeks blog, these 10 principles may seem simple in some ways, but they are the basis for approaching
pain—and in essence, life—in a healthier way. There will be times when they are difficult, but they are the things that are under your power and control.
Keep Moving
Continue to move and explore ways that make moving possible. Some clinicians still tell patients to not move if it hurts. This is not usually helpful as it tends to make patients believe that hurt means harm. It is well-known that a lack of movement can lead to deconditioning, depression, and worsening pain (and other medical issues). In fact, your body can become more sensitive and less tolerant of activity the more you avoid some discomfort. Well-informed clinicians can help you discover ways to modify your activity in a healthy way to minimize deconditioning. Avoiding movement is rarely indicated unless you have had a recent trauma or surgery. Keep moving by pacing yourself with just enough to challenge you but not so much that it sets you back for days. As you now know, your body can adapt.
Be Patient
When you hurt, there is a human tendency to just want it to go away without giving your body the necessary time and space to restore and calm down on its own. One way that some people can become impatient is starting opioids (strong painkillers). These drugs suddenly become the “go-to” from that point on for many people. Unfortunately, opioids can increase your sensitivity to pain and decrease your motivation over time in addition to the concerns of severe constipation, impaired breathing, and depressed immune and hormonal systems.
Don’t Focus on the Diagnosis
Avoid labelling yourself. Well-intentioned clinicians will give you a diagnosis that may only describe your pain symptom but not give you the “why.” Some diagnoses may appear to be threatening or unchangeable which does not help you feel hopeful of change. This can lead to more fear and an increase in pain. In fact, diagnoses can also be wrong. Even if they are correct, the question is always, “What can YOU do to help yourself in spite of that diagnosis?”
Live Your Life
Continue to live your life and fill it with the things that bring you joy, which will ultimately decrease stress, anxiety, fear, and pain. It is not always easy early on in the journey, but smiling, connection, and social support are critical components to ease suffering and pain. Focusing on any pain in life will only magnify it. Chronic pain can cut us off from the things we love, which is why it’s all the more important to fight to keep those things in our lives . You truly have the power to change your pain.
Educate Yourself
Continue to educate yourself about pain throughout your life journey, and find pain experts who can help guide you when you are struggling to do it on your own. The world of pain continues to evolve and so will you. You have been born into an amazingly adaptable human body. Continue to remain active in doing things for yourself versus relying solely on the medical system to do things to you. We all need a little help every once in a while, but the power of what you can change with education is unlimited.
Again, please remember this article is intended to provide educational information. It is for informational purposes only and should not be construed as medical advice.
Dr. Melissa Cady, D.O., the "Challenge Doctor," is an osteopathic physician certified in anesthesiology and pain medicine by the American Board of Anesthesiology. She often writes about and presents on various health and pain-related topics. Dr. Cady is the founder of PAIN OUT LOUD, an online community of pain challengers and pain professionals. She’s also the author of PAINDEMIC: A Practical and Holistic Look at Chronic Pain, the Medical System, and the ant iPAIN Lifestyle.