How to Self-Manage Chronic Pain

Natural pain management methods you can try at home.

If you have experienced or are currently living with chronic pain, then you will no doubt know how frustrating it can be dealing with it day-to-day. Chronic pain can disrupt many aspects of our lives. It can make it difficult to work or play with our kids and even daily tasks like cooking become more difficult, especially when related conditions like fatigue or depression come into play.

One way to understand how we feel pain, or why sometimes it seems worse, is the ‘overflowing cup’ metaphor. We each have a certain amount of space in our cup and when the everyday stressors exceed it, our cup overflows and we feel pain. With chronic pain it is important to relax. Not only to achieve muscle relaxation, but to help ourselves be able to mentally and emotionally manage the pain, too.

Below is list of relaxing pain management methods that you can try at home.

**Please note: If you are experiencing acute pain, or your symptoms have worsened, it is important to check with your doctor or healthcare professional before starting any new treatments for your pain.

Self-massage

Self-massage is an effective method for short-term pain relief because the application of pressure activates the nerves in the area, which tell the muscles to relax. Here are some techniques you might like to try:

1. If you have painful joints
Apply a small amount of massage cream (arnica works well!) to the joint. Using firm pressure, work in a circular motion in the direction of your heart. This will help to improve blood flow and will give your achy joints some loving care.

2. For Neck and Shoulders
Keeping your back straight and shoulders relaxed, find the painful area of your neck or shoulders. Apply firm pressure and work in a circular motion for 1-2 minutes. Repeat in the opposite direction.

3. Use a foam roller
A foam roller can help to target specific muscle groups, improve blood flow, and help your muscles to relax. They can be used to relieve chronic pain, or during your pre or post workout stretch. Check out this video which talks all about these handy props and how to use them.

Diaphragmatic Breathing

This breathing technique can help your body to relax, give you a distraction from the pain, and can ease symptoms of anxiety.

How to do it:

Make sure you are in a comfortable position either sitting or lying down. With each inhale, focus on expanding your belly. As you exhale, relax your muscles.

Watch this video to learn how to do it!

Heat

Any method of heat application will help to soothe tense or inflamed areas. You could try a wheat bag, hot water bottle, hot bath, or even standing under a warm shower (this is great especially if your pain is worse in the morning).

Exercise

It may sound counter-intuitive, but not getting enough exercise can actually exacerbate chronic pain. Regular exercise can help keep your muscles conditioned and strong, which helps support joints, improve posture, and reduce stiffness. It’s also great for mental health and boosting energy levels. If you haven’t worked out for a while, start out with adding a 10-15 minute walk into your day or try a gentle online class (our stretch classes are great for beginners!).

Here is a recording of one our online classes to get you started.

Stretching

Stretching can help to release tense muscles by increasing range of motion. It can also increase blood flow to the joint (so it’s great if you have arthritis!) which can help them to move more easily.

Start with 30-60 seconds at the point of slight discomfort and continue or increase the stretch if it feels right for you.

Remember to start out small and slow, especially if you haven’t stretched for a while.

Make Time for Rest and Enjoyment

Chronic pain can lead to all kinds of other conditions, including fatigue and depression or anxiety. Making an effort to listen to your body and rest when it tells you to is key to long-term self-management of chronic pain. It’s also important to make sure that you are keeping up with things you enjoy, which will help you to maintain a healthy mindset.