Stems from conditions like severe injuries, surgeries, nerve damage, broken bones, fibromyalgia, arthritis, and cancer, etc., chronic pain has the potential to derail your life completely. There is a difference between pain and chronic pain, and you must have a fair idea of it to live a healthy life. There is little doubt that pain is the first and most important symptom that indicates that something is wrong with your body.
You either face it due to an injury or an illness. However, if you continue to experience it even after three months, it means you are suffering from a condition called chronic pain.
Chronic pain can occur in any part of your body, and you will continue to struggle with it if you fail to address its primary cause. Your failure to deal with it can even lead to a condition called chronic pain syndrome (CPS) which can have a severe impact on your well-being.
Yes, over 25% of people who struggle with chronic pain end up with CPS, and due to this they also experience mental problems like anxiety and depression, which affect their lives in several ways.
Lasts for over three months, chronic pain a condition that can keep you from carrying out the things that you enjoy the most such as playing with your friends on the weekends, enjoying long walking and hiking sessions, and taking part in sports in college events.
Apart from that chronic pain can also prevent you from carrying out intense physical activities at the gym.
So, if you have been living with chronic pain for over three to four months now, here is how you can deal with it.
Consult A Physical Therapist
Consulting a physical therapist is one of the first steps that you should take to relieve chronic pain. Your therapist will evaluate the affected area and let you know the primary source of the pain. Based on the principal cause of your problem, they will create a personalized care plan for you. Physical therapy is one of the best ways to deal with the chronic pain that occurs in the back, neck, shoulder, hip, and knee.
According to Libre Therapy Services, “When an injury occurs, pain signals are sent from the injured area along the spinal cord and then to the brain. As it begins to heal, pain usually becomes less severe. However, chronic pain is different. The body continues to send pain signals to the brain, even if the injury has healed.”
Your therapist will use the best technique that suits your requirements to offer quick relief from pain. To maximize the benefits of your physical therapy sessions, it’s essential that you follow the advice of your therapist without fail. Your inability to stick to their instructions can make it difficult for you to get rid of the pain.
Include Power-Packed Foods In Your Diet
Having nutrient-dense foods is imperative for maintaining an energetic body, which can help you fight with the pain that stems from injuries and illnesses. And since we are talking about beating chronic pain, it is essential that you add foods with anti-inflammatory properties in your diet. Apart from that, you should also up the intake of foods rich in calcium, sodium, omega-3 fatty acids, antioxidants, and protein, etc.
Always try to avoid acidic foods such as processed foods, sodas, sweetened beverages, and deep-fried snacks, etc. What is utterly vital for you to understand is, an unhealthy diet is one of the biggest causes of chronic pain. So to avoid the formation of a highly acidic environment in your stomach, the first thing that you have to do is eliminate all sorts of unhealthy foods from your diet, and embrace those that provide that much-needed energy to your body.
Some of the most vital foods that have high anti-inflammatory properties include green leafy veggies such as collards, kale, and spinach, etc. Apart from that, foods like nuts, olive oil, avocado, beans, herbs like thyme, oregano, basil; garlic, ginger, and fish like tuna, salmon, cod, and halibut, etc., also have anti-inflammatory properties, so you should include them in your diet.
According to Harvard Medical School, “To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.”
You should also increase the consumption of foods rich in calcium such as cheese, yogurt, almonds, and seeds like sesame seeds and chia seeds to reduce chronic pain.
Embrace an Effective Exercise Routine
Although it’s true that one should take rest when they are in pain; however, carrying out chronic pain specific exercises can make a significant difference in the reduction of the pain. In other words, you should stay active if you want to keep your muscles, tendons, ligaments, bones, and joints, etc., healthy.
However, make sure that you include the right type of exercises in your fitness plan; otherwise, you may experience further complications. The best way to incorporate ideal moves into your fitness plan is to consult a fitness trainer. Apart from that, you can also check exercises on YouTube that can help you beat your pain.
For example, if you are struggling with chronic knee pain, you can look for exercises that are important for maintaining healthy knees. Similarly, if you are living with chronic back pain, you can search for stretching and strength building moves that are crucial for a healthy back.
Also, you must remember the fact that embracing an effective exercise routine is not enough, to get the desired results, you have to stick to it for a long time. Yes, you won’t be able to achieve your health goals, if you fail to continue with your exercise routine.
Embrace Deep Breathing
Performing deep breathing can offer tons of health benefits, so you must start doing it right away. It is a kind of exercise that helps your body relax and keeps your mind calm. Apart from enhancing your concentration and boosting your mood, it is also good for easing the pain – irrespective of its cause.
A unique relaxation technique, deep breathing can bring a world of difference in your health. It’s not only quite easy to perform, but the best part is that you can do it anywhere.
Performing meditation on a daily basis can also help you ease chronic pain. All you have to do is find a quiet place in your house or office and spend some time in observing your thoughts quietly. Let them come and disappear, don’t try to interfere with them. Yes, meditation is quite simple, you don’t have to put any efforts, all you need is a little bit of patience.
It is not only helpful for reducing pain, but is equally vital for controlling anxiety, stress, and depression. Besides, meditation can also improve self-awareness, concentration, and sleep.
Reducing weight is also essential to deal with chronic pain. Since it helps in putting more pressure on your knee, hip, and ankle joints, it’s imperative that you take proactive steps to shed those extra pounds. Overweight people often struggle with pain while carrying out physical activities. Whether you talk about climbing up and down the stairs or performing intense aerobic and anaerobic moves in the gym, overweight can become a big obstacle for you.
Apart from following about tips, you should also cut back on alcohol, quit smoking, and carry out activities that boost the production of endorphins to relieve chronic pain.
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